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High Protein Buffalo Chicken Meal Prep - Simple, Spicy, and Satisfying

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the Chicken 2 pounds boneless, skinless chicken breasts (or thighs for juicier meat)
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 tablespoon olive oil (optional if pan-searing)
  • Buffalo Sauce 2/3 cup hot sauce (Frank’s RedHot-style)
  • 2 tablespoons unsalted butter, melted (or ghee)
  • 1 tablespoon honey or maple syrup (optional for balance)
  • 1 teaspoon Worcestershire sauce (optional depth)
  • Creamy Protein Ranch 3/4 cup plain nonfat Greek yogurt
  • 2 tablespoons light mayo (or more yogurt)
  • 1 tablespoon lemon juice or white vinegar
  • 1 teaspoon dried dill
  • 1 teaspoon dried parsley
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste
  • Grain and Veggies 2 cups cooked brown rice or quinoa (about 1 cup dry)
  • 2 cups broccoli florets
  • 1 large red bell pepper, sliced
  • 1 cup carrots, sliced or matchsticks
  • 1 tablespoon olive oil
  • Salt and pepper, to taste
  • Optional Toppings 2 ounces blue cheese crumbles or feta
  • 2 green onions, thinly sliced
  • Celery sticks or chopped celery
  • Fresh parsley for garnish

Method
 

  1. Cook the grain: Prepare brown rice or quinoa according to package instructions. Fluff and set aside.
  2. Preheat and prep: Heat oven to 425°F (220°C). Line a baking sheet with parchment for easy cleanup.
  3. Season the chicken: Pat chicken dry. Toss with salt, pepper, garlic powder, onion powder, and a drizzle of olive oil if baking or searing.
  4. Roast or grill the chicken: Place chicken on the sheet pan. Bake 18–22 minutes, until the thickest piece hits 165°F (74°C). Rest 5 minutes. For extra char, broil 1–2 minutes at the end. You can also grill 6–7 minutes per side.
  5. Roast the veggies: On a second pan (or the same pan if there’s room), toss broccoli, bell pepper, and carrots with olive oil, salt, and pepper. Roast 15–18 minutes until crisp-tender with some browning.
  6. Make the buffalo sauce: In a small bowl, mix hot sauce, melted butter, honey, and Worcestershire. Adjust sweetness or heat to taste.
  7. Slice or shred the chicken: Cut into strips or shred with two forks. Toss with the buffalo sauce until coated. For saucier chicken, reserve a little extra to drizzle when serving.
  8. Whisk the protein ranch: Combine Greek yogurt, light mayo, lemon juice, dill, parsley, garlic powder, salt, and pepper. Thin with a splash of water or milk if needed. Taste and adjust acidity or salt.
  9. Assemble the bowls: Divide rice or quinoa into 4 meal-prep containers. Add roasted veggies. Top with buffalo chicken. Finish with a drizzle of protein ranch. Add optional blue cheese, green onions, and celery if you like.
  10. Cool before sealing: Let containers cool uncovered for 15–20 minutes so steam doesn’t make them soggy. Then seal and store.