Buffalo Chicken Meal Prep Bowls
Shredded rotisserie chicken tossed in buffalo sauce over rice with celery, shredded carrots, and a Greek yogurt ranch drizzle. ~42g protein per bowl. Meal preps in 15 minutes because the chicken is already cooked. The fastest high-protein meal prep on the site.
Ingredients
Meat & Protein
- 3 cups rotisserie chicken shredded
Produce
- 3 stalks celery thinly sliced
- 1 cup shredded carrots store-bought pre-shredded
- 3 green onion thinly sliced, for garnish
Dairy
- ½ cup plain Greek yogurt full-fat — base for the ranch drizzle
Pantry & Canned Goods
- 2 cups long grain white rice uncooked
- ½ cup buffalo wing sauce Frank's RedHot Buffalo or Sweet Baby Ray's Buffalo recommended
- 1 tbsp ranch dressing store-bought — stirred into Greek yogurt for the drizzle
Seasonings & Spices
- ½ tsp garlic powder
- ¼ tsp kosher salt
- ¼ tsp black pepper
Instructions
- Cook the rice according to package directions. While the rice cooks, prepare everything else.
- In a large bowl, toss the shredded rotisserie chicken with the buffalo wing sauce, garlic powder, salt, and pepper until evenly coated. Taste and add more buffalo sauce if you want more heat. Set aside.
- Make the Greek yogurt ranch drizzle: stir together the Greek yogurt and ranch dressing in a small bowl until smooth and combined. This is the high-protein alternative to bottled ranch — same flavor, significantly more protein per serving. Refrigerate until serving.
- Divide the rice evenly among 4 meal prep containers. Top each with an equal portion of buffalo chicken. Arrange the sliced celery and shredded carrots alongside the chicken. Keep the Greek yogurt ranch in a separate small container for each bowl.
- At serving time: reheat the rice and chicken for 90 seconds. Add the cold celery, carrots, and Greek yogurt ranch drizzle after reheating. Garnish with sliced green onion. The contrast of hot buffalo chicken and cold crisp vegetables is intentional — do not reheat the vegetables.
Notes
Estimated protein per bowl: ~42g. Rotisserie chicken provides approximately 35g per 3/4 cup serving, Greek yogurt ranch adds roughly 4g over what bottled ranch contributes, and carrots add 1 to 2g.
Rotisserie chicken is the reason this is the fastest meal prep on the site. No cooking the protein — pull it from the store, shred it, toss it in buffalo sauce. Fifteen minutes of actual work for four bowls.
The Greek yogurt ranch drizzle is the protein upgrade that differentiates this from a standard buffalo chicken bowl. Full-fat Greek yogurt has roughly 17g of protein per 6 oz serving. Bottled ranch has almost none. One tablespoon of store-bought ranch stirred into the yogurt provides the ranch flavor without the full calorie load of pure ranch dressing.
Keep the celery and carrots cold and add them after reheating. Hot celery is unpleasant. The crunch of cold vegetables against hot buffalo chicken is the textural contrast that makes the bowl interesting rather than just spicy rice.
Adjust heat level by varying the amount of buffalo sauce. The recipe as written is medium heat. Go to ¾ cup for spicy. Drop to ¼ cup and add 1 tbsp of honey for mild-sweet.
Keeps for 4 days in the fridge. The chicken holds its texture and the buffalo sauce flavor deepens slightly by day 3.
Tried this recipe?Let us know how it was!