Ingredients

To prepare this meal, you'll need:

• Chicken: Boneless, skinless chicken breasts or thighs.

• Buffalo Sauce: Choose your preferred brand or make your own.

• Rice: Brown rice, white rice, or cauliflower rice for a low-carb option.

• Vegetables: Options include zucchini, mushrooms, onions, green beans, cherry tomatoes, cucumbers, and shredded carrots.

• Cheese: Optional toppings like cheddar, blue cheese, or feta.

• Ranch Dressing: For drizzling, choose a traditional or Greek yogurt-based version.

• Seasonings: Chili powder, smoked paprika, garlic powder, onion powder, salt, and pepper.

• Oil: Olive oil or avocado oil for cooking.
  
  

How To Make This Buffalo Chicken Meal Prep Bowl

Step 1: Cook The Rice

Start with your base. Cook it according to the package directions. Use broth instead of water if you want a richer flavor.

Once it's cooked, we recommend letting it sit for a few minutes before fluffing with a fork. This helps keep it light and fluffy.

If you’re looking to add extra fiber or reduce the carb content, stir in some cauliflower rice in the last few minutes of cooking. It blends in well and boosts the nutritional profile. Once done, set the rice aside to cool while you prep the other components.

Step 2: Prepare The Chicken

Cut your chicken into bite-sized chunks for quicker cooking and easier portioning. A mix of garlic powder, smoked paprika, onion powder, salt, and pepper gives it just the right amount of flavor without overpowering the buffalo sauce.

Heat a bit of olive oil or avocado oil in a large skillet over medium-high heat. Once the oil is hot, add the chicken and let it sear—don’t move it too much at first. This helps develop a nice golden crust.

Cook until the pieces are no longer pink in the center and juices run clear, about 6–8 minutes depending on size.

Once fully cooked, turn off the heat and immediately toss the chicken with your favorite buffalo sauce. It should coat the pieces evenly and stick well, thanks to the residual heat.

Step 3: Sauté The Vegetables

We recommend using the same skillet to keep things easy and boost flavor. Add a touch more oil if needed, then toss in your veggies of choice. Bell peppers, zucchini, mushrooms, and onions all work fantastically, but you can use what you like best.

Stir occasionally and cook until everything is tender but still has a slight bite. Don’t forget to season with a pinch of salt and pepper. 

You could also steam or roast your vegetables if you prefer a different prep method. Either way, make sure they’re cooked and seasoned before moving on.

If your preferred method of meal prep is ingredient preparation, then you can easily use these vegetables for other recipes as well, such as high protein breakfast burrito meal prep or meal prep with pork chops.

Step 4: Assemble The Bowls

This recipe typically makes four to five servings. Start by dividing the rice evenly between containers.

Next, top with generous scoops of buffalo chicken. Then, add the sautéed vegetables. If you’re including cheese, sprinkle it on now. Blue cheese or crumbled feta works well, but cheddar adds a great creamy contrast too.

Drizzle with ranch dressing or serve it on the side if you prefer keeping things crisp. A sprinkle of chopped green onions, parsley, or cilantro adds a fresh finish. Let everything cool slightly before sealing and storing in the fridge.

Buffalo Chicken Meal Prep Tips

Storage

Once assembled and cooled, these buffalo chicken meal prep bowls can be stored in the refrigerator for up to four to five days. If you store them in the freezer alongside your meal prep smoothies or meal prep egg bites, they’ll last even longer.

We recommend using airtight containers to help preserve freshness and flavor. If you’re using plastic, we suggest ensuring that it is BPA-free.

Keep the dressing separate if you prefer your veggies to stay crisp. Labeling containers with the prep date also helps keep your meals organized throughout the week.

Reheating

When it's time to enjoy your bowl, simply remove the lid and microwave on high for about 1–2 minutes, or until warmed through. Stir halfway through to ensure even heating.

If you’ve stored the dressing separately, wait to drizzle it on until after reheating. That way, it stays cool and creamy against the warm buffalo chicken and rice.

Customization

This recipe is incredibly flexible. Swap out vegetables based on what’s in season, what you already have in the fridge, or what you actually enjoy eating.

Don’t like zucchini? Try roasted broccoli or shredded carrots. Prefer quinoa to rice? Go for it. You can also spice it up with jalapeños or cool it down with sliced avocado.

If you’re looking for more variety or want a meal plan tailored to your specific goals, connect with a Registered Health Dietitian through Berry Street. We’d love to help you build a personalized 7-day meal plan that works for your lifestyle. We can work with your preferences, whether you like meal prep taco salad or meal prep steak bites.

Low-Carb Option

Looking to cut down on carbs? Simply replace the rice with cauliflower rice. It cooks quickly, so you can even sauté it while the chicken is finishing up.

Another fantastic option is a base of mixed greens, which adds a fresh crunch and pairs nicely with the spicy buffalo flavor. Either way, you'll have a lighter bowl that’s still satisfying.

Dairy-Free

Avoiding dairy? No problem. Omit the cheese entirely or swap it with a dairy-free alternative like cashew cheese or nutritional yeast for a savory touch.

For the ranch, go with a dairy-free version made from coconut milk or an almond-based yogurt. You’ll still get the creamy, tangy balance that complements buffalo chicken without any of the dairy.

Conclusion

Buffalo chicken meal prep is a simple, flavorful way to stay on track with your weekly meals without sacrificing taste or variety. With just a few ingredients, easy steps, and plenty of room for customization, this recipe checks all the boxes for convenience, nutrition, and satisfaction.

Whether you’re aiming to eat healthier, save time, or just try something new, this meal is a great place to start. If you’re ready to take your meal prep to the next level, connect with a Registered Dietitian at Berry Street for expert guidance tailored to your needs.