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High Protein Buffalo Chicken Rice Bowls - A Fast, Flavor-Packed Meal Prep Favorite

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the Chicken: 1.5–2 pounds boneless, skinless chicken breasts (or thighs if you prefer)
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • For the Buffalo Sauce: 1/2 cup buffalo hot sauce (Frank’s RedHot or similar)
  • 2 tablespoons melted unsalted butter or ghee
  • 1–2 teaspoons honey or maple syrup (optional, for balance)
  • 1 tablespoon apple cider vinegar (optional, for brightness)
  • For the Rice and Base: 3 cups cooked rice (white jasmine, basmati, or brown rice)
  • 1/2 teaspoon salt (to season rice, optional)
  • Toppings and Add-Ins: 1 cup chopped celery
  • 1 cup shredded carrots or matchstick carrots
  • 1 cup diced cucumber or chopped romaine
  • 1/4 cup thinly sliced green onions
  • 1/4 cup crumbled blue cheese or feta (optional)
  • Fresh cilantro or parsley for garnish
  • Yogurt Ranch Drizzle (Optional but Great): 1/2 cup plain nonfat Greek yogurt
  • 1 tablespoon lemon juice
  • 1/2 teaspoon dried dill
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste
  • 1–2 tablespoons water or milk to thin

Method
 

  1. Cook the rice: Prepare your rice according to package directions. Fluff with a fork and season lightly with salt. Keep warm or cool for meal prep.
  2. Prep the chicken: Pat chicken dry. Toss with olive oil, garlic powder, onion powder, smoked paprika, salt, and pepper until evenly coated.
  3. Cook the chicken: Use one of these methods: Stovetop: Heat a large skillet over medium-high. Sear chicken 5–6 minutes per side until cooked through (internal temp 165°F/74°C). Rest 5 minutes, then slice or cube.
  4. Oven: Bake at 425°F (220°C) for 18–22 minutes, depending on thickness. Rest, then slice.
  5. Air fryer: 380°F (193°C) for 12–15 minutes, flipping halfway. Rest, then slice.
  6. Make the buffalo sauce: In a small bowl, whisk hot sauce, melted butter, and honey. Add apple cider vinegar if you like extra tang. Adjust sweetness or heat to taste.
  7. Toss the chicken: Add sliced chicken to a bowl and pour over buffalo sauce. Toss until well coated. For saucier bowls, reserve a little extra for drizzling.
  8. Mix the yogurt ranch: Stir Greek yogurt, lemon juice, dill, garlic powder, salt, and pepper. Thin with a splash of water or milk to a drizzly consistency.
  9. Prep vegetables: Chop celery, shred or slice carrots, dice cucumber, and slice green onions. Keep them crisp and bite-sized.
  10. Assemble the bowls: Add a bed of rice to each bowl. Top with buffalo chicken, celery, carrots, cucumber or romaine, and green onions. Add crumbled blue cheese if using. Drizzle with yogurt ranch and garnish with herbs.
  11. Finish and serve: Taste and add a squeeze of lemon, extra hot sauce, or a pinch of salt if needed. Serve warm with crunchy veggies for contrast.