Buffalo Chicken Meal Prep Bowls
With over 40 grams of protein and ready in 30 minutes, these healthy buffalo chicken bowls with ranch dressing are perfect for meal prep for lunch or dinner.
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Prep Time: 10 minutes -
Cook Time: 15 minutes
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Total Time: 25 minutes
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Yield: 4 bowls 1x -
Category: Meal Prep -
Method: Stovetop
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Cuisine: American
Category:
Method:
Cuisine:Ingredients
Buffalo Chicken:
- 1 pound chicken breasts, boneless, skinless
- 1/4 cup hot sauce, such as Frank’s
- 1 tablespoon honey
- 2 tablespoons olive oil
Bowls:
- 1 1/2 cups white rice
- 1 can (14 ounces) black beans, drained and rinsed
- 1/4 red onion, minced
- 1 cup cherry tomatoes, halved
Yogurt Ranch Dressing:
- 1/2 cup plain yogurt
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 2 tablespoons milk
- 1 teaspoon Dijon mustard
- 2 teaspoons dried parsley
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
Instructions
- In a pot, combine the rice with 3 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
- In a medium bowl, add the hot sauce, honey, and 1 tablespoon of olive oil, whisk to combine, and set the buffalo sauce aside.
- Place the chicken breasts on a cutting board, cut them into evenly sized 1-inch cubes, and season with salt and pepper.
- Warm the remaining olive oil in a large pan or cast-iron skillet to medium-high heat, then add the cubed chicken pieces and cook for 2-4 minutes per side, turning once, until the chicken is cooked through or reaches an internal temperature of 165°F.
- Once the chicken is cooked, transfer it to the bowl with the buffalo sauce, and toss to coat it in the sauce. Set aside and allow it to cool completely.
- While the chicken is cooling, make the dressing. In a small bowl or jar, add the dressing ingredients and whisk until well combined. Taste, adjust the seasoning as needed, and then set it aside.
- Once everything is cooked and cooled, prepare the meal prep bowls. Divide the rice, buffalo chicken, black beans, red onion, and cherry tomatoes evenly across 4 airtight containers, and divide the dressing evenly across 4 small jars, cover everything with lids, and store them all in the fridge.
- The bowls can be served immediately, stored in the refrigerator for up to 4 days, or in the freezer for up to 3 months. The dressing can be stored in an airtight container in the fridge for up to 2 weeks.
Notes
To Use Brown Rice: Swap the white rice for 1 1/2 cups of brown rice and increase the rice cooking time to 45 minutes, or cook as per package directions.
To Use Cauliflower Rice: Use 4 cups of frozen cauliflower rice and cook per package directions or make your homemade cauliflower rice.
To Use Leftover Chicken: Skip steps #3 and #4. Use 1 pound of cooked chicken, cut or shred into bite-size pieces, and add to buffalo sauce as per step #5.
Nutrition
- Serving Size: 1 bowl
- Calories: 610 calories
- Sugar: 9 grams
- Fat: 11 grams
- Carbohydrates: 85 grams
- Fiber: 10 grams
- Protein: 40 grams
Find it online: https://kaynutrition.com/buffalo-chicken-meal-prep-bowls/
