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Buffalo Chicken Protein Bowls - A Spicy, Satisfying Meal Prep Favorite

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 1.5 pounds boneless, skinless chicken breasts (or thighs for juicier results)
  • Buffalo sauce: 1/2 cup (use your favorite brand)
  • Butter or ghee: 1–2 tablespoons (optional, for a classic wing-style finish)
  • Garlic powder: 1 teaspoon
  • Onion powder: 1 teaspoon
  • Smoked paprika: 1/2 teaspoon
  • Kosher salt and black pepper: To taste
  • Olive oil or avocado oil: 1 tablespoon for cooking
  • Cooked grains: 3 cups cooked brown rice, white rice, or quinoa
  • Vegetables: 2 cups shredded lettuce or chopped greens, 1 cup diced cucumber, 1 cup cherry tomatoes (halved), 1 cup shredded carrots
  • Protein add-ons (optional): 1 can chickpeas or black beans, drained and rinsed
  • Creamy topping: 3/4 cup plain Greek yogurt mixed with 1–2 tablespoons ranch seasoning or dried dill, chives, garlic powder, and salt
  • Blue cheese or feta: 1/2 cup crumbled (optional)
  • Green onions: 2–3, thinly sliced
  • Lemon or lime: 1, for squeezing over the bowls
  • Celery: 1–2 stalks, thinly sliced (for that classic buffalo crunch)

Method
 

  1. Cook your base: Prepare rice or quinoa according to package directions. Fluff and set aside. For quicker meals, use microwaveable grain packets.
  2. Season the chicken: Pat the chicken dry. Season both sides with garlic powder, onion powder, smoked paprika, salt, and pepper.
  3. Sauté or grill: Heat oil in a large skillet over medium-high. Cook chicken 5–6 minutes per side, until cooked through and golden. Internal temperature should reach 165°F (74°C). Rest 5 minutes, then slice or cube.
  4. Buffalo it up: In the warm skillet, add buffalo sauce and butter (if using). Stir until melted and glossy. Toss the sliced chicken in the sauce to coat.
  5. Make the yogurt ranch: Mix Greek yogurt with ranch seasoning or herbs, a pinch of salt, and a squeeze of lemon. Adjust thickness with a teaspoon of water if needed.
  6. Prep the veggies: Chop lettuce, cucumbers, tomatoes, carrots, celery, and green onions. Rinse and drain beans if using.
  7. Assemble the bowls: Add a scoop of grains to each bowl. Top with greens, buffalo chicken, veggies, and beans. Spoon on the yogurt ranch. Finish with green onions, a crumble of blue cheese or feta, and a squeeze of lemon.
  8. Adjust heat and balance: Drizzle extra buffalo sauce for more spice, or add more yogurt ranch to cool it down.