Buffalo Chicken Sandwich

12 Apr

Wow, where has this week gone?  It has been flying by!  I can’t believe tomorrow is Friday and I can’t believe it is about 8pm!  This is the first time I’ve had the opportunity to blog all day! 

Today was filled with training a few clients this morning, coming home and playing with the baby and getting her ready for the day, running errands (organic grocery store, pit stop to grab wine for the weekend and company coming over tomorrow and then Trader Joe’s for a few items for the weekend as well), working out, doing laundry, bath time for the babes and preparing dinner.  It doesn’t seem like that much, but time just has been escaping me.



Before I get onto the buffalo chicken sandwich recipe, here are my eats from yesterday (If I can remember correctly):

  • Breakfast-  Egg sandwich on an Ezekiel English muffin with salsa, cheese and spinach
  • Lunch-  a huge Citrus smoothie
  • PM Snack-  Humus with pita chips
  • Dinner-  Gnocchi with chicken and spinach and salad

*Note, I also snacked on Trader Joe’s Raw Crunchy Almond Butter.  It is so addicting and good, I highly suggest buying some!  Smile  And I also had a few dark chocolate covered almonds from TJ’s as well.  <—I wont be buying these anymore as they are so addicting and I find my self snacking on them even when I’m not hungry!




My workout yesterday was 45 minutes on the elliptical plus I did core work for 15 minutes.  I made myself pretty sore, and I love it!  Nothing better than sore abs after having a baby!  It makes me feel like things are going back to how they use to look!



Healthier Buffalo Chicken Sandwich

Adapted from Men’s Health June 2011


Keith found this recipe in one of his Men’s Health magazines and wanted to try it out.  It is a healthier version of a buffalo chicken sandwich you might get at a restaurant without taking away any of the flavor.

Serves:  4


  • 1/4 cup crumbled blue cheese
  • 1/2 cup plain Greek yogurt  (we used fat free)
  • Juice of 1/2 lemon
  • Salt and pepper to taste
  • 4 boneless skinless chicken breasts
  • 1/2 Tbsp. chili powder
  • 1 red onion, sliced
  • 2 Tbsp. butter, melted in the microwave for 20 seconds
  • 1/4 cup Franks Buffalo sauce or your favorite brand
  • Lettuce- spring mix or romaine will work
  • 4 whole wheat buns


1.  Preheat a nonstick grill or grill pan.  As it’s heating, combine the blue cheese, yogurt and lemon juice, plus a pinch or salt and pepper.  Stir and set aside.

2.  Season the chicken breasts with salt, pepper and chili powder.  Ass the breasts to the hot grill and grill until they are done.

3.  Add the onion to the grill and cook until slightly soft.

4.  Combine the butter and hot sauce and brush the mixture all over the cooked chicken breasts.  Place lettuce on the base of each bun.  Top with a chicken breast and spoon on some blue-cheese sauce.  Add grilled onions and top half of the bun.

*I love buffalo sauce so I used a lot of the Frank’s Buffalo sauce on mine.  I would spread some on the top of the bun as well to really get the buffalo sauce flavor.





  • What is your favorite sandwich?
  • Do you like the taste of buffalo sauce?



7 Responses to “Buffalo Chicken Sandwich”

  1. sweetlyvegan April 13, 2012 at 8:26 am #

    OH MY GOSH that sandwich looks sooo good!!! I have to make that this weekend! I just bought Quorn Chicken cutlets… they are meatless and soy free “chicken breasts” and they taste so yummy! They would be perfect for this meal! And that gnocchi also looks so good. I always forget that I can make gnocchi at home…
    I wish Chase would be interested in reading Men’s Health Magazine~ you are lucky to have a husband who is so interested in health and the gym! I have to use baby steps with Chase… he hasn’t been to the gym in years… and we stopped going to yoga together last summer. I don’t know how to get him motivated to work out with me.. I ask him all the time and he just isn’t interested 😦 I just hope after I have Hayden he will start going to yoga again with me! xoxo

    • Trainer Kjirsten- Balanced Healthy Life April 13, 2012 at 9:00 am #

      It was really good. Keith is really into health and fitness and works out all the time. The only down side to it is I never try baking because I’ll only eat maybe one cookie that I’d bake and so will he. I wish I could bake all the time and he would just eat everything up! 🙂

      Just keep taking baby steps and maybe sooner than later Chase will start working out. I think once people start, it becomes almost addicting and you never want to miss a workout, but it does take time for it to form as a habit! Plus it makes people feel so good afterwards! Maybe you both can walk the dogs in the morning or in the evening as a start.

      That gnocchi I bought at Trader Joe’s and it was super good. The gnocchi was really pillowly which I like if I’m going to eat it.

  2. Lisa@HealthyDiaries April 13, 2012 at 8:33 am #

    Wow this looks delicious!! I have about an hour until my lunch and now all I want is this sandwhich!! 🙂

  3. Stephanie April 13, 2012 at 9:08 am #

    Another recipe I have to try. Good to get some new ideas!!! I love TJ Dark chocolate sea salt and turbinado sugar almonds. My new girls best friend food for comfort. Only takes like three to satisfy. I am waiting to run into you at the gym or TJ’s or Costco:) Thanks for your blog I really enjoy it.
    Stephanie Henry

  4. Britt Pater February 4, 2013 at 9:16 pm #

    There are also a number of additions that can go into a grilled cheese sandwich, like ham, tomato, herbs and spices, or sauces like ketchup or mustard. Some of these will go between the slices of bread before the grilling takes place, and some are sprinkled on the top or used as a dip. Many Canadians enjoy dipping their sandwiches in ketchup or applesauce, while people in the United States tend to prefer their sandwiches with tomato soup or French fries on the side.’

    Very latest piece of writing coming from our internet site

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