Buffalo Chicken Meal Prep Bowls (High Protein, 35g)
These Buffalo Chicken Meal Prep Bowls are packed with lean protein, bold buffalo flavor, and fresh crunchy vegetables. Each bowl delivers approximately 35 grams of protein while staying under 310 calories, making them perfect for healthy lunches, fitness meal prep, and busy weekdays.
Equipment
- large skillet
- baking sheet
- mixing bowl
- whisk
- chef's knife
- cutting board
- meal prep containers
- meat thermometer
Ingredients
- 2 lbs boneless skinless chicken breasts
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp smoked paprika
- salt and black pepper to taste
- 1 cup Frank's RedHot sauce
- 3 tbsp plain Greek yogurt
- 2 tbsp unsalted butter, melted
- 1 tbsp apple cider vinegar
- 1/2 tsp Worcestershire sauce
- 5 cups cooked brown rice or cauliflower rice
- 1 1/4 cups shredded carrots
- 1 1/4 cups diced celery
- 10 tbsp crumbled blue cheese or low-fat feta
- 1 1/4 cups shredded low-fat cheddar cheese
- 10 tbsp plain Greek yogurt (for topping)
- green onions, sliced
- crushed red pepper flakes (optional)
Instructions
- Pat the chicken breasts dry and season both sides with garlic powder, smoked paprika, salt, and black pepper.
- Heat olive oil in a large skillet over medium-high heat. Sear the chicken for 6–7 minutes per side until browned.
- Transfer the chicken to a 375°F oven and bake for 8–10 minutes or until the internal temperature reaches 165°F. Let rest for 5 minutes before slicing.
- Whisk together Frank's RedHot, melted butter, Greek yogurt, apple cider vinegar, and Worcestershire sauce until smooth.
- Slice the cooked chicken into bite-sized pieces and toss with the buffalo sauce until evenly coated.
- Divide the rice evenly among five meal prep containers. Top with buffalo chicken, shredded carrots, diced celery, blue cheese, cheddar, and a dollop of Greek yogurt.
- Garnish with green onions and crushed red pepper flakes before serving. Refrigerate for up to 5 days, keeping extra buffalo sauce separate if desired.
Notes
Store extra buffalo sauce separately and drizzle over the bowls after reheating for the best texture. Refrigerate for up to 5 days. Substitute cauliflower rice for a lower-carb option or quinoa for additional protein and fiber. Fresh green onions and Greek yogurt should be added just before serving.