Buffalo Chicken Meal Prep Bowls
Lean buffalo chicken with ranch Greek yogurt, celery, carrots, and rice or cauliflower rice—spicy high-protein USA meal prep without the wings guilt. Cook chicken to 165°F and keep cool ranch separate.
🛒Ingredients
- 1 1/2 pounds boneless skinless chicken breasts
- 1/3 cup buffalo-style hot sauce (such as Frank's), plus more to taste
- 1 tablespoon unsalted butter or olive oil
- 3 cups cooked brown rice or cauliflower rice
- 2 cups celery sticks, chopped
- 2 cups carrot sticks, chopped
- 3/4 cup plain nonfat Greek yogurt
- 1 tablespoon ranch seasoning or dried dill + garlic powder + onion powder
- 2 tablespoons blue cheese crumbles (optional)
- Kosher salt and pepper
- Green onion for garnish
🔧Kitchen Tools Needed
- Baking dish or air fryer
- Mixing bowls
- Meal-prep containers
- Thermometer
📝Instructions
- 1
Poach, bake, or air-fry chicken until 165°F. Rest; shred or cube.
- 2
Warm buffalo sauce with butter/oil; toss chicken until coated. Taste and add salt.
- 3
Stir yogurt with ranch seasoning for a light ranch dip.
- 4
Portion rice, buffalo chicken, celery, and carrots. Pack ranch and blue cheese separately.
- 5
Cool hot foods, refrigerate within 2 hours up to 4 days. Reheat chicken and rice to 165°F; veggies and ranch stay cold.
🥗Nutrition Information
⚡Calories per serving: 420
🏷️Recipe Tags
❓Frequently Asked Questions
Milder heat?
Mix buffalo sauce half-and-half with tomato sauce or extra butter.
Dairy-free ranch?
Use dairy-free yogurt or a tahini-lemon drizzle.
Air fryer time?
Air-fry breasts at 375°F about 15–18 minutes until 165°F.
Food safety?
Chicken to 165°F; chill within 2 hours; reheat hot components to 165°F; keep yogurt sauce refrigerated.
