If you’re on the hunt for a meal that is not only bursting with flavor but also packed with protein and low in calories, you’ve got to try this High-Protein Buffalo Chicken Bowls (Low-Calorie Meal Prep) Recipe. It’s the perfect blend of spicy, tangy buffalo chicken paired with wholesome brown or cauliflower rice, crisp steamed broccoli, and sweet shredded carrots, creating a bowl that’s as colorful as it is satisfying. Whether you’re meal prepping for the week or simply craving a delicious, healthy dinner, this recipe hits all the marks — easy to make, nutrient-dense, and absolutely delicious.
Ingredients You’ll Need
These ingredients come together effortlessly to build layers of flavor, texture, and vibrant color. Each one plays a crucial role, from tender chicken providing ample protein, to fresh veggies adding crunch and nutrients, making this dish a wholesome powerhouse.
- 1 pound boneless skinless chicken breast: A lean protein base that cooks quickly and soaks up the buffalo sauce beautifully.
- 1 tablespoon olive oil: Adds a subtle richness while helping the chicken brown perfectly.
- 1/3 cup buffalo wing sauce: Brings that signature spicy, tangy kick we all crave in buffalo chicken dishes.
- 1/2 teaspoon garlic powder: Enhances the savory depth without overpowering the buffalo flavor.
- 1/2 teaspoon smoked paprika: Provides a smoky warmth that complements the heat from the sauce.
- Salt and black pepper to taste: Balances and rounds out all the flavors beautifully.
- 3 cups cooked brown rice or cauliflower rice: The hearty, fiber-rich base that soaks up all the delicious juices.
- 2 cups steamed broccoli florets: Adds vibrant green color and excellent nutritional value.
- 1/2 cup shredded carrots: Offers a sweet crunch that contrasts perfectly with the spicy chicken.
- 1/4 cup low-fat ranch or blue cheese dressing (optional): A creamy addition for those who love that classic buffalo dip flavor.
- Chopped green onions (optional): A fresh, mild bite that finishes off the bowl with a burst of brightness.
How to Make High-Protein Buffalo Chicken Bowls (Low-Calorie Meal Prep) Recipe
Step 1: Prepare and Season the Chicken
Start by cutting the chicken breast into bite-sized pieces for quick and even cooking. Season the chicken generously with garlic powder, smoked paprika, salt, and pepper. This simple seasoning is essential to building layers of flavor that complement the bold buffalo sauce later on.
Step 2: Cook the Chicken
Warm the olive oil in a large skillet over medium heat. Add the seasoned chicken and cook for 6 to 8 minutes, stirring occasionally, until the pieces are cooked through and have a lovely golden-brown exterior. This step locks in juiciness and gives the chicken a satisfying texture.
Step 3: Coat with Buffalo Sauce
Once the chicken is cooked, reduce the heat to low and toss it with the buffalo wing sauce until every bite is evenly coated in spicy, tangy goodness. Be generous here—this sauce is what makes this High-Protein Buffalo Chicken Bowls (Low-Calorie Meal Prep) Recipe truly unforgettable.
Step 4: Prepare the Base and Veggies
While the chicken is cooking, make sure your brown rice or cauliflower rice is warm and ready. Steam the broccoli florets until just crisp-tender—this brings out their natural sweetness while maintaining a nice crunch. Have shredded carrots handy to add fresh texture and a pop of color.
Step 5: Assemble the Bowls
Divide the rice evenly among four bowls or meal prep containers. Top each with a generous serving of buffalo chicken, then add the steamed broccoli and shredded carrots. If you’re using dressing, drizzle it over the top, and sprinkle with chopped green onions for that perfect finishing touch. Let the bowls cool slightly before sealing them up for meal prep.
How to Serve High-Protein Buffalo Chicken Bowls (Low-Calorie Meal Prep) Recipe
Garnishes
Adding garnishes like a drizzle of low-fat ranch or blue cheese dressing instantly takes your buffalo chicken bowls to the next level by adding creaminess that tames the heat. Fresh green onions are not only attractive but bring a mild, oniony freshness that balances the bold flavors beautifully. You can also add a squeeze of fresh lemon juice to brighten up the whole dish.
Side Dishes
This bowl stands strong on its own but pairs wonderfully with a simple side salad or crisp celery sticks, continuing the classic buffalo chicken experience with a cool, crunchy contrast. For a heartier meal, a small serving of roasted sweet potatoes or a light vegetable soup works perfectly.
Creative Ways to Present
Try layering the ingredients in clear mason jars for an eye-catching meal prep or picnic option. You can also stuff the buffalo chicken mixture into whole wheat pita pockets or top leafy greens for a vibrant buffalo chicken salad twist. The possibilities are endless and fun to explore!
Make Ahead and Storage
Storing Leftovers
This High-Protein Buffalo Chicken Bowls (Low-Calorie Meal Prep) Recipe stores beautifully in airtight containers in the fridge for up to four days. Just keep the dressing separate until you’re ready to eat to prevent sogginess. It makes a fantastic grab-and-go lunch or easy dinner after a busy day.
Freezing
You can freeze the cooked buffalo chicken and rice components separately for up to two months. When freezing veggies like steamed broccoli, consider blanching them first to maintain texture and color. Thaw in the refrigerator overnight before reheating for best results.
Reheating
Reheat your meal prep bowls in the microwave until warmed through. If frozen, thaw overnight and reheat gently to avoid drying out the chicken. Adding a splash of water when reheating the rice can help keep it moist and fluffy.
FAQs
Can I use cauliflower rice instead of brown rice?
Absolutely! Cauliflower rice is a fantastic low-calorie alternative that keeps the dish light without sacrificing bulk. It also adds a subtle freshness that pairs wonderfully with the bold buffalo chicken flavors.
How spicy is the buffalo wing sauce in this recipe?
The heat level is moderate, but you can easily adjust it by using more or less buffalo sauce depending on your spice tolerance. For an extra kick, add a pinch of cayenne pepper or hot sauce when cooking the chicken.
Is this recipe suitable for meal prepping?
Yes, this High-Protein Buffalo Chicken Bowls (Low-Calorie Meal Prep) Recipe is designed with meal prep in mind. It keeps well in the fridge for up to four days and reheats nicely, making it perfect for packed lunches and quick dinners.
Can I substitute the chicken breast for another protein?
Chicken breast works best because of its leanness and texture, but you can swap it for turkey breast or even tofu for a vegetarian twist. Just make sure to adjust cooking times accordingly and keep the buffalo sauce to maintain that signature flavor.
What if I don’t have buffalo wing sauce on hand?
While buffalo wing sauce is key to the authentic flavor here, you can make a quick substitute by mixing hot sauce with melted butter or olive oil. This combination mimics the tangy, spicy, and rich qualities of buffalo sauce.
Final Thoughts
If you’re searching for a tasty, nourishing meal that fuels your body without weighing you down, this High-Protein Buffalo Chicken Bowls (Low-Calorie Meal Prep) Recipe is an absolute must-try. It’s a fantastic way to enjoy bold flavors, wholesome ingredients, and plenty of protein all packed into one convenient bowl. Give it a go and see why it quickly becomes a favorite in your meal prep rotation!
Print
High-Protein Buffalo Chicken Bowls (Low-Calorie Meal Prep) Recipe
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Stovetop
- Cuisine: American
- Diet: Low Calorie
Description
These High-Protein Buffalo Chicken Bowls are a flavorful, low-calorie meal prep option perfect for a healthy weeknight dinner or lunch. Featuring tender buffalo-spiced chicken paired with wholesome brown rice or cauliflower rice and steamed vegetables, this dish offers a satisfying balance of protein, fiber, and zingy flavor without excess calories. Optional low-fat ranch or blue cheese dressing adds a creamy finish.
Ingredients
Chicken
- 1 pound boneless skinless chicken breast, cut into bite-sized pieces
- 1 tablespoon olive oil
- 1/3 cup buffalo wing sauce
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- Salt and black pepper, to taste
Base and Vegetables
- 3 cups cooked brown rice or cauliflower rice
- 2 cups steamed broccoli florets
- 1/2 cup shredded carrots
Optional Toppings
- 1/4 cup low-fat ranch or blue cheese dressing
- Chopped green onions
Instructions
- Prepare the skillet: Heat a large skillet over medium heat and add the olive oil to coat the bottom evenly.
- Season the chicken: In a bowl, season the bite-sized chicken pieces evenly with garlic powder, smoked paprika, salt, and black pepper.
- Cook the chicken: Add the seasoned chicken to the heated skillet and cook for 6 to 8 minutes, stirring occasionally, until the chicken is cooked through and lightly browned on all sides.
- Toss with buffalo sauce: Reduce the heat to low and pour the buffalo wing sauce over the chicken, stirring well to coat all pieces evenly. Allow it to warm through for a minute or two.
- Prepare the bowls: Warm the cooked brown rice or cauliflower rice as preferred and divide it evenly among four bowls or meal prep containers.
- Assemble the bowls: Top each bowl of rice with the buffalo chicken, steamed broccoli florets, and shredded carrots.
- Add optional toppings: Drizzle with low-fat ranch or blue cheese dressing if desired, and garnish with chopped green onions.
- Meal prep and store: Allow bowls to cool slightly before sealing the containers for refrigeration. These bowls keep well for up to four days.
Notes
- Use cauliflower rice instead of brown rice to reduce calories significantly.
- Adjust the amount of buffalo wing sauce to control the level of spiciness.
- These bowls can be refrigerated and stored in airtight containers for up to 4 days, making them ideal for meal prep.
