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Buffalo Ranch Chicken Meal Prep - Easy, Flavor-Packed Lunches for the Week

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2 pounds boneless, skinless chicken breasts (or thighs)
  • 1/2 cup buffalo hot sauce (Frank’s-style)
  • 3 tablespoons olive oil, divided
  • 2 tablespoons ranch seasoning mix (store-bought or homemade)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon smoked paprika (optional, for depth)
  • Salt and black pepper, to taste
  • 1 pound broccoli florets
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 small red onion, cut into wedges
  • 2 cups cooked rice or quinoa (about 1 cup uncooked)
  • 1/3 cup plain Greek yogurt
  • 2–3 tablespoons ranch dressing (bottled) or more ranch seasoning to taste
  • 2 tablespoons buffalo sauce (for the drizzle)
  • 1 tablespoon lemon juice or apple cider vinegar
  • Fresh parsley or green onions, chopped (optional, for garnish)
  • Crumbled blue cheese (optional, for serving)

Method
 

  1. Cook your base: Prepare rice or quinoa according to package directions. Fluff and set aside to cool slightly.
  2. Preheat and prep pans: Heat oven to 425°F (220°C). Line two large sheet pans with parchment for easy cleanup.
  3. Mix the marinade: In a bowl, whisk 1/2 cup buffalo sauce, 1 tablespoon olive oil, ranch seasoning, garlic powder, onion powder, smoked paprika (if using), and a pinch of salt and pepper.
  4. Season the chicken: Slice chicken breasts horizontally to create thinner cutlets, or cube into 1–2 inch pieces for faster cooking. Toss with the marinade until coated. Let sit 10–15 minutes while you prep veggies.
  5. Prep the vegetables: On a sheet pan, toss broccoli, peppers, and red onion with 2 tablespoons olive oil, salt, and pepper. Spread in an even layer.
  6. Arrange the chicken: Add marinated chicken to the second sheet pan. Spread pieces so they’re not crowded. Pour any extra marinade over top.
  7. Roast everything: Place both pans in the oven. Roast 15–20 minutes, flipping the vegetables once, until chicken reaches an internal temperature of 165°F (74°C) and veggies are tender with crisp edges.
  8. Optional char: For a little caramelization, broil the chicken and veggies for 2–3 minutes at the end. Watch closely.
  9. Make the buffalo ranch drizzle: In a small bowl, stir together Greek yogurt, ranch dressing (or extra ranch seasoning), 2 tablespoons buffalo sauce, and lemon juice. Thin with a splash of water if needed. Taste and adjust salt.
  10. Assemble the meals: Divide rice or quinoa among 4–5 meal prep containers. Top with chicken and roasted veggies. Drizzle or pack the buffalo ranch on the side. Garnish with parsley or green onions. Add a little crumbled blue cheese if you like.
  11. Cool, then store: Let containers cool, uncovered, for 15–20 minutes before sealing and refrigerating.