Low Calorie Meal Prep Buffalo Chicken With Steamed Broccoli – Simple, Spicy, and Satisfying
This is the kind of meal prep that actually makes you look forward to lunch. It’s bold, filling, and easy to put together, even on a busy weeknight. You get tender, spicy buffalo chicken paired with crisp-tender steamed broccoli and a cool, creamy yogurt drizzle that keeps things light.
The flavors are familiar and comforting, but the calories stay in check. If you’re trying to eat well without overthinking it, this recipe is a win.
Low Calorie Meal Prep Buffalo Chicken With Steamed Broccoli - Simple, Spicy, and Satisfying
Ingredients
Method
- Prep the chicken: Pat the chicken dry and cut into bite-size pieces or strips for faster cooking. Season with salt, pepper, garlic powder, onion powder, and smoked paprika.
- Make the buffalo sauce: In a small bowl, mix the buffalo hot sauce with melted light butter. If you want it extra light, skip the butter—still tasty.
- Cook the chicken: Heat olive oil in a large nonstick skillet over medium-high. Add the chicken in a single layer. Cook 5–7 minutes, stirring occasionally, until lightly browned and cooked through. Don’t overcrowd; work in batches if needed.
- Coat with buffalo sauce: Reduce heat to low and pour in the buffalo sauce. Toss to coat and let it simmer for 1–2 minutes to cling to the chicken. Taste and adjust salt or heat.
- Steam the broccoli: While the chicken cooks, steam broccoli until bright green and crisp-tender—about 4–5 minutes on the stovetop or 2–3 minutes in the microwave with a splash of water. Season lightly with salt and pepper.
- Make the yogurt drizzle: Stir Greek yogurt, lemon juice, and ranch seasoning (or herbs) until smooth. Add a splash of water if you want it thinner.
- Assemble: Divide chicken and broccoli into 4 meal prep containers. Drizzle with the yogurt sauce or pack it in a small cup to keep separate. Garnish with chopped green onions or parsley.
- Cool and store: Let containers sit uncovered for 10–15 minutes to cool slightly before sealing to prevent sogginess.
Overeating is a pattern. This helps you fix that problem. A quick reset for cravings, snacking, and “I’ll start tomorrow” moments.
Built for busy home cooks who want real-life structure. Simple steps that fit meal prep, family dinners, and late-night snack attacks.
What Makes This Special
This recipe is built for balance: high protein, lots of fiber, and a clean heat that doesn’t weigh you down. It’s also flexible—use chicken breasts or thighs, air fryer or skillet, spicy or mild buffalo sauce.
Everything cooks fast and stores well, so you can portion it into containers for a full week. Most importantly, it tastes like takeout hot wings, just without the heavy calories.
- Light but satisfying: Lean chicken and broccoli fill you up without going heavy on carbs or fat.
- Quick to prep: Minimal chopping, no long marinades, and a simple sauce you can whisk in 1 minute.
- Perfect for meal prep: Easy to portion, reheats well, and stays flavorful for days.
- Custom heat level: Turn the spice up or keep it mild with a few easy swaps.
What You’ll Need
- 1.5–2 pounds boneless, skinless chicken breasts (or thighs if you prefer)
- 4 cups broccoli florets (fresh or frozen)
- 1/2 cup buffalo hot sauce (Frank’s RedHot or your favorite)
- 1 tablespoon light butter (or ghee; optional but classic for buffalo flavor)
- 1 tablespoon olive oil (for cooking the chicken)
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon smoked paprika (optional, for depth)
- Salt and black pepper to taste
- 1/2 cup nonfat plain Greek yogurt (for the drizzle)
- 1 tablespoon lemon juice or apple cider vinegar
- 2 teaspoons ranch seasoning or dried dill + garlic powder (optional, for the yogurt sauce)
- Green onions or parsley for garnish (optional)
Instructions
- Prep the chicken: Pat the chicken dry and cut into bite-size pieces or strips for faster cooking. Season with salt, pepper, garlic powder, onion powder, and smoked paprika.
- Make the buffalo sauce: In a small bowl, mix the buffalo hot sauce with melted light butter.
If you want it extra light, skip the butter—still tasty.
- Cook the chicken: Heat olive oil in a large nonstick skillet over medium-high. Add the chicken in a single layer. Cook 5–7 minutes, stirring occasionally, until lightly browned and cooked through.
Don’t overcrowd; work in batches if needed.
- Coat with buffalo sauce: Reduce heat to low and pour in the buffalo sauce. Toss to coat and let it simmer for 1–2 minutes to cling to the chicken. Taste and adjust salt or heat.
- Steam the broccoli: While the chicken cooks, steam broccoli until bright green and crisp-tender—about 4–5 minutes on the stovetop or 2–3 minutes in the microwave with a splash of water.
Season lightly with salt and pepper.
- Make the yogurt drizzle: Stir Greek yogurt, lemon juice, and ranch seasoning (or herbs) until smooth. Add a splash of water if you want it thinner.
- Assemble: Divide chicken and broccoli into 4 meal prep containers. Drizzle with the yogurt sauce or pack it in a small cup to keep separate.
Garnish with chopped green onions or parsley.
- Cool and store: Let containers sit uncovered for 10–15 minutes to cool slightly before sealing to prevent sogginess.
Keeping It Fresh
Let everything cool before putting on lids. Trapped steam leads to watery broccoli and soft chicken. Store in airtight containers in the fridge for up to 4 days.
Keep the yogurt sauce in a separate small container if you want to maintain the best texture.
Reheat gently in the microwave for 60–90 seconds, just until warm. Add the yogurt drizzle after reheating. If the chicken looks a bit dry on day three, splash in a teaspoon of water or extra hot sauce before microwaving.
Benefits of This Recipe
- High protein: Chicken breast is lean and filling, helping support muscle and curb hunger.
- Low calorie: Skipping heavy breading and using a yogurt-based drizzle keeps calories low.
- Nutrient-dense: Broccoli delivers fiber, vitamin C, vitamin K, and antioxidants.
- Budget-friendly: Basic ingredients, big flavors, and minimal waste.
- Meal prep friendly: Simple to batch cook, portion, and reheat for consistent, satisfying meals.
What Not to Do
- Don’t overcook the chicken: It turns dry and chewy fast.
Pull it as soon as it’s no longer pink inside.
- Don’t drown the broccoli: Over-steaming makes it mushy and bland. Aim for crisp-tender with a little bite.
- Don’t sauce too early: Add the buffalo sauce after the chicken browns so it caramelizes lightly without burning.
- Don’t skip seasoning: Salt and spices bring the heat and tang to life. Taste as you go.
- Don’t seal hot containers: Let them cool briefly to avoid condensation and soggy results.
Alternatives
- Protein swaps: Use ground chicken, turkey, or extra-firm tofu cubes (press and pan-sear first).
Shrimp works too—just cook for less time.
- Different veggies: Try green beans, cauliflower, zucchini, or a mix of bell peppers and onions. Roast them for extra flavor if you like.
- Heat level: For mild, mix buffalo sauce with extra yogurt or a bit of honey. For spicy, add cayenne or chopped pickled jalapeños.
- Sauce options: Swap buffalo for a smoky barbecue-hot sauce blend or a gochujang-yogurt mix for a different kick.
- Carb add-ons: Keep it low calorie with cauliflower rice, or add 1/2 cup cooked brown rice or quinoa if you need more fuel.
FAQ
How many calories are in a serving?
It depends on portions and sauce.
A typical serving with 6–7 ounces of chicken, a cup of broccoli, and a light yogurt drizzle lands around 300–400 calories. Using less butter and more yogurt keeps it on the lower end.
Can I air fry the chicken?
Yes. Toss seasoned chicken pieces with a little oil, air fry at 400°F (205°C) for 8–10 minutes, shaking halfway.
Toss with warmed buffalo sauce afterward. It gets lightly crisp and still juicy.
Is frozen broccoli okay?
Absolutely. Steam straight from frozen until just tender.
Drain any excess water so it doesn’t dilute your flavors. Season after cooking.
How long does it last in the fridge?
Up to 4 days. If you need longer, freeze the chicken separately and steam fresh broccoli when you’re ready, or freeze both and add sauce after reheating.
What if I don’t like Greek yogurt?
Use light sour cream or a small amount of ranch made with light mayo and milk.
You can also skip the drizzle and squeeze on lemon for brightness.
Can I make it dairy-free?
Yes. Skip the butter and use olive oil, and replace the yogurt with a dairy-free yogurt or a tahini-lemon sauce. Still delicious and creamy.
How do I keep the chicken tender?
Cut evenly, don’t overcrowd the pan, and cook over medium-high just until done.
Rest it off heat for a couple minutes before packing to keep juices inside.
What’s the best container for meal prep?
Flat, divided containers work well so the broccoli doesn’t soak in sauce. Keep the yogurt in a small lidded cup and add it after reheating.
Can I make it less spicy for kids?
Yes. Use a mild wing sauce, add a little honey, and mix in extra yogurt to mellow the heat.
Serve the buffalo sauce on the side so everyone can choose their level.
In Conclusion
Low Calorie Meal Prep Buffalo Chicken with Steamed Broccoli is simple, flavorful, and easy to repeat every week. It gives you the heat you crave and the nutrients you need, with minimal time in the kitchen. Keep the process simple, season well, and adjust the spice to your taste.
With a few containers and a quick sauce, lunch is sorted—and you’ll actually be excited to eat it.
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