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High Protein Buffalo Chicken Rice Bowls - A Simple, Satisfying Meal Prep Favorite

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

Ingredients
  

  • Chicken: 1.5–2 lb boneless, skinless chicken breasts (or thighs for juicier meat)
  • Buffalo sauce: 1/2–3/4 cup of your favorite brand (Frank’s-style hot sauce + melted butter or light butter works too)
  • Rice: 3 cups cooked rice (white jasmine, basmati, or brown rice); quinoa or cauliflower rice also work
  • Veggies: 2 cups shredded lettuce or chopped romaine, 1 cup diced celery, 1 cup diced bell peppers, 1 cup shredded carrots, 1/2 red onion thinly sliced
  • Beans (optional): 1 can black beans, drained and rinsed
  • Sauce: 1/2 cup plain Greek yogurt, 2–3 tbsp ranch seasoning or blue cheese crumbles, splash of lemon juice
  • Healthy fats: 1 avocado, diced; 1–2 tbsp olive oil for cooking
  • Seasonings: Salt, pepper, garlic powder, onion powder, smoked paprika
  • Toppings: Chopped green onions, cilantro, crumbled blue cheese or feta, lime wedges

Method
 

  1. Cook the rice. Rinse 1 cup dry rice and cook according to package directions (yields about 3 cups cooked). Fluff and let it cool slightly. For meal prep, make a bigger batch.
  2. Prep the veggies. Chop romaine, dice celery and bell peppers, slice red onion, and shred carrots. Store each separately if you’re prepping ahead to keep them crisp.
  3. Mix the sauce. In a small bowl, combine Greek yogurt, ranch seasoning (or crumbled blue cheese), a pinch of salt, and a squeeze of lemon. Thin with a teaspoon of water or milk if needed. Taste and adjust.
  4. Season the chicken. Pat chicken dry. Sprinkle with salt, pepper, garlic powder, onion powder, and smoked paprika on both sides.
  5. Cook the chicken. Heat a large skillet over medium-high. Add 1–2 tbsp olive oil. Sear chicken 4–6 minutes per side, until cooked through (165°F/74°C internal). Alternatively, grill over medium heat or bake at 400°F (205°C) for 18–22 minutes depending on thickness.
  6. Rest and slice. Transfer cooked chicken to a cutting board and let rest for 5 minutes. Slice or dice into bite-size pieces.
  7. Sauce the chicken. Return chicken to the skillet over low heat. Pour in buffalo sauce and toss to coat. Warm just until glossy. For extra richness, whisk in a teaspoon of light butter.
  8. Heat the beans (optional). If using black beans, warm them in a small pan with a splash of water, salt, and a pinch of cumin or chili powder.
  9. Assemble the bowls. Add a base of rice. Top with buffalo chicken, beans, romaine, peppers, celery, carrots, and onion. Add avocado.
  10. Finish with toppings. Drizzle the yogurt ranch or blue cheese sauce. Sprinkle green onions and cilantro. Add a few blue cheese crumbles if you like extra tang. Serve with lime wedges.