Grilled Buffalo Chicken Caesar-less Chop Salad

This Grilled Buffalo Chicken Caesar-less Chop Salad delivers all the spicy, tangy satisfaction of buffalo wings without any of the gut-irritating ingredients that typically come with it. Juicy grilled chicken thighs are diced and tossed with crisp romaine lettuce and shredded carrots, then coated in a creamy, dairy-free buffalo-ranch dressing built on garlic-infused oil (safe for low-FODMAP diets because the fermentable fructans stay behind in the solid garlic) and your favorite hot sauce. The result is a bright, crunchy, protein-packed lunch that's big on flavor but gentle on sensitive digestive systems. Perfect for meal prepping, this salad skips the onion and garlic-laden dressings, high-lactose cheeses, and wheat-based croutons that usually bog down a classic Caesar or buffalo chicken salad. Instead, it leans on lactose-free mayonnaise, chives for a mild oniony note, and a measured amount of hot sauce to keep things flavorful but FODMAP-friendly. Whether you're in the elimination phase of a low-FODMAP protocol or simply managing IBS symptoms long-term, this salad proves that bold, craveable flavor and gut-friendly eating can absolutely coexist.

Ingredients

• 1.5 lbBoneless skinless chicken thighs, trimmed of excess fat
• 3 tbspGarlic-infused olive oil, divided; safe for low-FODMAP since fructans aren't oil-soluble
• 1 tspsalt
• 0.5 tspblack pepper
• 0.5 tspsmoked paprika
• 0.5 cupHot sauce, check label for garlic/onion-free, Frank's RedHot works well
• 2 headsromaine lettuce, chopped into bite-sized pieces
• 2 cupscarrots, shredded
• 1 cupcherry tomatoes, halved
• 0.5 cupLactose-free mayonnaise
• 0.25 cupLactose-free plain yogurt
• 2 tbspfresh chives, finely chopped
• 1 tbspfresh lemon juice
• 0.5 tspdried dill
• 2 stalkscelery, diced

Method

1. Pat the chicken thighs dry and place them on a cutting board. Drizzle with 1 tablespoon of garlic-infused oil and sprinkle with salt, black pepper, and smoked paprika, rubbing to coat evenly.
2. Preheat the grill or grill pan to medium-high heat.
3. Grill the chicken thighs for 6-7 minutes per side, until the internal temperature reaches 165°F and the outside has nice grill marks. 13:00
4. Remove chicken from the grill and let it rest for 5 minutes before dicing into bite-sized cubes. 5:00
5. While the chicken rests, toss the diced chicken cubes with hot sauce and the remaining garlic-infused oil in a small bowl until well coated.
6. In a small mixing bowl, whisk together the lactose-free mayonnaise, lactose-free yogurt, chopped chives, lemon juice, and dried dill to make the buffalo-ranch dressing.
7. In the large mixing bowl, combine the chopped romaine, shredded carrots, cherry tomatoes, and diced celery.
8. Add the buffalo-coated chicken to the salad bowl and drizzle with the buffalo-ranch dressing. Toss everything together until evenly coated.
9. Divide the salad among four plates or bowls and serve immediately, with extra hot sauce on the side if desired.