Spice up your meal prep routine with these buffalo chicken meal prep bowls. Filled with spicy chicken, rice, beans, veggies, and a creamy ranch dressing, these bowls are packed full of protein and flavor.

Buffalo chicken meal prep bowls with homemade ranch dressing.

If you’re bored of the same old chicken and rice meal, these spicy buffalo chicken rice bowls are for you. While they are flavor-packed, they are still incredibly healthy and easy to make.

I opted to serve my buffalo chicken and rice bowls with a homemade yogurt-style ranch dressing, but you can serve them with a homemade or store-bought blue cheese dressing if preferred.

Four glass meal prep containers filled with buffalo chicken and rice bowls.

Why You’ll Love Them

Quick and Easy – These meal prep buffalo chicken bowls are ready in 30 minutes.
High in Protein – With over 40 grams of protein per bowl, these bowls are sure to be a filling meal.
Full of Flavor – The combination of buffalo sauce and ranch dressing ensures the bowls are full of flavor.

Ingredients for buffalo chicken meal prep bowls; chicken breast, rice, black beans, cherry tomatoes, red onion, buffalo sauce, and ranch dressing.

Ingredients + Substitutions

Chicken – To make the buffalo chicken. I used boneless skinless chicken breasts, but you can use chicken thighs if preferred. You can also cut down on prep time by using leftover shredded chicken or rotisserie chicken if desired.
Rice – To add some complex carbohydrates. I used white rice, but you can use brown rice or cauliflower rice if preferred.
Hot Sauce – To make the homemade buffalo sauce. I used Frank’s hot sauce but you can use your favorite hot sauce.
Honey – To balance the spicy buffalo sauce.
Black Beans – To add some more protein, complex carbohydrates, and fiber.
Veggies – A mixture of red onion and cherry tomatoes to add some freshness. Feel free to use green onion and whole tomatoes, add more raw or cooked vegetables if desired.
Yogurt – To make the ranch dressing. The recipe calls for plain regular yogurt, but you can use plain Greek yogurt if needed.
Milk – To thin the dressing.
Herbs and Spice – A mixture of garlic powder, onion powder, dried parsley, salt, and pepper to season the chicken and make the dressing.
Dijon Mustard – To flavor the dressing.
Olive Oil – To add some healthy fats, cook the chicken, and make the dressing.
Lemon Juice – To balance the dressing.

Bowl of buffalo sauce with pieces of cooked chicken.

Dietary Adaptions

To Make them Gluten-Free: Use a certified gluten-free hot sauce.

To Make them Dairy-Free: Swap the yogurt for mayonnaise and swap the milk for water.

Red’s Nutrition Tip

I used white rice in my bowls, because I prefer the flavor and texture, however, if you want to increase the fiber content of the bowl, you can swap the white rice for brown rice. Moreover, you can also swap the chicken breast for chicken thighs if you like, just be sure they are boneless and skinless.

Close up of a healthy buffalo chicken rice bowl.

Serving Suggestions

These buffalo chicken and rice bowls are a balanced meal complete with protein, carbohydrates, fiber, and fat. That said, you make some adjustments to ensure they meet your personal health goals, be it general health, weight loss, or weight gain. For example:

To make them low-carb, swap the rice for cauliflower rice.
To make them low-fat, omit the olive oil in the buffalo sauce and use fat-free yogurt for the dressing.
To make them higher in protein, increase the portion size of buffalo chicken and use plain Greek yogurt for the ranch dressing.
To make them higher in fiber, swap the white rice for brown rice and add some more high-fiber vegetables, such as carrots or broccoli.

Three healthy buffalo chicken bowls covered in ranch dressing with a fork.

Storage + Reheating

To Refrigerate: Once cooked, allow the buffalo chicken and rice bowls to cool completely, then cover them with a lid and store them in the fridge for up to 4 days. The dressing can be stored in a separate airtight container in the fridge for up to 2 weeks.

To Freeze: Once the bowls have cooled completely, cover them with a lid and store them in the freezer for up to 3 months. The dressing cannot be frozen.

To Reheat: You can reheat buffalo chicken meal prep bowls in the microwave for 2-3 minutes or until warm. If using frozen bowls, remove them from the freezer and allow them to thaw overnight in the fridge before reheating.

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