Buffalo Chicken Bowls for Meal Prep (Print Version)
Buffalo chicken bowls packed with high-protein ingredients, bold flavor, and easy meal prep steps. Ready in under 40 minutes.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 25 Minutes minutes
Total Time: 40 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Halal
# Ingredients:
→ Spiced Protein Base
01 -
2 lbs boneless, skinless chicken breasts
02 -
1/2 cup buffalo hot sauce (such as Frank's RedHot)
03 -
2 tbsp unsalted butter, melted
04 -
1 tsp garlic powder
05 -
1 tsp smoked paprika
06 -
1/2 tsp onion powder
07 -
Salt and pepper to taste
→ Hearty Grain & Greens Foundation
08 -
2 cups long-grain white rice, uncooked
09 -
4 cups chicken broth
10 -
4 cups romaine lettuce, chopped
11 -
1 cup canned black beans, drained and rinsed
→ Cool & Creamy Drizzle
12 -
3/4 cup plain Greek yogurt (2% or full-fat)
13 -
2 tbsp fresh lemon juice
14 -
1 tsp dried dill
15 -
1 clove garlic, minced
→ Fresh Crunch Toppings
16 -
1 cup cherry tomatoes, halved
17 -
1/2 cup celery, thinly sliced
18 -
1/4 cup crumbled blue cheese
# Instructions:
01 -
Combine 2 cups long-grain white rice and 4 cups chicken broth in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 18-20 minutes until all liquid is absorbed. Fluff with a fork and set aside to cool slightly.
02 -
Pat 2 lbs boneless, skinless chicken breasts dry with paper towels. Season generously with 1 tsp garlic powder, 1 tsp smoked paprika, 1/2 tsp onion powder, and salt and pepper to taste. This spice blend is the flavor foundation for your Buffalo Chicken Bowls | Perfect High-Protein Meal Prep.
03 -
Heat a large skillet over medium-high heat with a drizzle of oil. Cook seasoned chicken breasts 6-7 minutes per side until internal temperature reaches 165°F. Transfer to a cutting board, rest for 5 minutes, then shred using two forks into bite-sized pieces.
04 -
In a large bowl, whisk together 1/2 cup buffalo hot sauce and 2 tbsp melted unsalted butter. Add the shredded chicken and toss until every piece is fully coated. For the best Buffalo Chicken Bowls | Perfect High-Protein Meal Prep, let the chicken soak in the sauce for 2-3 minutes before assembling.
05 -
In a small bowl, combine 3/4 cup plain Greek yogurt, 2 tbsp fresh lemon juice, 1 tsp dried dill, and 1 clove minced garlic. Stir until smooth and creamy. Season with a pinch of salt. Refrigerate until ready to serve to keep it cool and fresh.
06 -
Rinse and drain 1 cup canned black beans thoroughly. Halve 1 cup cherry tomatoes and thinly slice 1/2 cup celery. Chop 4 cups romaine lettuce into bite-sized pieces. Having all toppings prepped and ready makes assembling these Buffalo Chicken Bowls | Perfect High-Protein Meal Prep fast and effortless.
07 -
Divide the cooked rice evenly among 4 bowls as the base. Layer on chopped romaine lettuce and black beans, then top generously with buffalo chicken. Arrange cherry tomatoes and sliced celery around the bowl for color and crunch.
08 -
Drizzle each bowl with the cool Greek yogurt sauce and finish with 1/4 cup crumbled blue cheese divided evenly. Serve immediately or seal in airtight containers for meal prep. These Buffalo Chicken Bowls | Perfect High-Protein Meal Prep deliver bold flavor and serious nutrition in every single bite.
# Notes:
01 -
🔥 Spice Control: Frank's RedHot delivers classic tang without overwhelming heat. For spicier bowls, add 1 tsp cayenne to the chicken seasoning, or dial it back by mixing the buffalo sauce with an extra tablespoon of melted butter.
02 -
🧊 Meal Prep Storage: Store each component separately in airtight containers in the refrigerator for up to 4 days. Keep the Greek yogurt drizzle and romaine lettuce separate until serving to prevent sogginess and maintain freshness.
03 -
🔄 Easy Substitutions: Swap white rice for brown rice or cauliflower rice to adjust carbs. Blue cheese can be replaced with feta for a milder flavor, and Greek yogurt can substitute for sour cream if that's what you have on hand.
04 -
💡 Pro Tip: For extra juicy shredded chicken, cook your chicken breasts directly in the chicken broth before making the rice. This poaching method keeps the meat incredibly moist and adds even more flavor to your finished bowls.
# Tools You'll Need:
01 -
large baking sheet
02 -
parchment paper
03 -
medium saucepan with lid
04 -
mixing bowls
05 -
whisk
06 -
cutting board
07 -
chef's knife
08 -
measuring cups and spoons
09 -
meal prep containers
# Nutrition Facts (Per Serving):
Calories: 620 kcal
Total Fat: 16 g
Total Carbohydrate: 62 g
Protein: 58 g