Low Calorie Meal Prep Buffalo Chicken Bowls – Easy, Flavor-Packed, and Light
Spicy, tangy, and ready for the week—these Low Calorie Meal Prep Buffalo Chicken Bowls make eating healthy feel like a win. They’re simple to assemble, big on flavor, and surprisingly light. If you love Buffalo wings but want something balanced and satisfying, this bowl hits the spot.
You’ll get lean protein, crisp veggies, and a punchy sauce that ties it all together. Best part: you can prep everything in under an hour and have lunches ready for days.
Low Calorie Meal Prep Buffalo Chicken Bowls - Easy, Flavor-Packed, and Light
Ingredients
Method
- Cook your base: Prepare cauliflower rice, brown rice, or quinoa according to package directions. For low calories, cauliflower rice is your best bet. Let it cool slightly.
- Make the Buffalo sauce: In a small saucepan over low heat, combine hot sauce with light butter. Stir until smooth, then remove from heat. Taste and adjust heat level by adding more hot sauce or a pinch of honey if you want balance.
- Season the chicken: Pat chicken dry. Mix garlic powder, onion powder, smoked paprika, salt, and black pepper. Rub evenly over the chicken.
- Cook the chicken: Heat a nonstick skillet over medium heat and mist with olive oil spray. Cook chicken 5–6 minutes per side, until cooked through (internal temp 165°F). Let rest for 5 minutes, then slice or dice. You can also air fry at 375°F for 12–16 minutes, flipping halfway.
- Toss with Buffalo sauce: Add sliced chicken to a bowl and spoon Buffalo sauce over it. Toss to coat. Reserve a little sauce for drizzling later if you like.
- Mix the Greek yogurt sauce: Stir yogurt with lemon juice, garlic powder, and salt. Thin with a splash of water until it’s drizzly but still creamy.
- Prep the veggies: Chop greens, halve tomatoes, dice cucumbers, slice onions, and shred carrots. Keep them dry for best texture.
- Assemble bowls: Divide base among 4–5 meal prep containers. Top each with Buffalo chicken, then arrange veggies around it. Add green onions or cilantro. Drizzle a little yogurt sauce and extra Buffalo sauce if desired.
- Optional toppings: Add avocado right before eating to avoid browning. Sprinkle a little blue cheese or feta for classic Buffalo vibes without many extra calories.
- Cool before sealing: Let bowls cool to room temperature, then cover and refrigerate.
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Get Your Program TodayWhat Makes This Recipe So Good
- Big flavor, fewer calories: Buffalo sauce brings bold taste without loading up on sugar or fat.
- High-protein meal prep: Chicken breast keeps you full and supports your goals without weighing you down.
- Customizable: Swap grains, choose your veggies, or adjust the heat to fit your preferences.
- Balanced nutrition: Lean protein, fiber-rich veggies, and a smart carb base make this a well-rounded bowl.
- Batch-friendly: Scales neatly for 4–6 servings and reheats well for grab-and-go lunches.
What You’ll Need
- Chicken: 1.5–2 pounds boneless, skinless chicken breasts (or tenders)
- Buffalo sauce: 1/2 cup hot sauce (like Frank’s) + 1–2 tablespoons light butter or ghee
- Greek yogurt sauce: 1/2 cup nonfat plain Greek yogurt, 1–2 teaspoons lemon juice, pinch of garlic powder, pinch of salt
- Seasonings: 1 teaspoon garlic powder, 1 teaspoon onion powder, 1/2 teaspoon smoked paprika, 1/2 teaspoon salt, 1/4 teaspoon black pepper
- Veggies: 2 cups chopped romaine or mixed greens, 1 cup cherry tomatoes (halved), 1 cup cucumbers (diced), 1 cup shredded carrots, 1/2 red onion (thinly sliced), 1/4 cup chopped green onions or cilantro
- Base: 2–3 cups cooked cauliflower rice, brown rice, or quinoa (choose your preference)
- Optional add-ins: 1 avocado (sliced), 1/4 cup crumbled light blue cheese or feta, pickled jalapeños, extra hot sauce
- Olive oil spray or 1 teaspoon olive oil for cooking
How to Make It
- Cook your base: Prepare cauliflower rice, brown rice, or quinoa according to package directions. For low calories, cauliflower rice is your best bet.
Let it cool slightly.
- Make the Buffalo sauce: In a small saucepan over low heat, combine hot sauce with light butter. Stir until smooth, then remove from heat. Taste and adjust heat level by adding more hot sauce or a pinch of honey if you want balance.
- Season the chicken: Pat chicken dry.
Mix garlic powder, onion powder, smoked paprika, salt, and black pepper. Rub evenly over the chicken.
- Cook the chicken: Heat a nonstick skillet over medium heat and mist with olive oil spray. Cook chicken 5–6 minutes per side, until cooked through (internal temp 165°F).
Let rest for 5 minutes, then slice or dice. You can also air fry at 375°F for 12–16 minutes, flipping halfway.
- Toss with Buffalo sauce: Add sliced chicken to a bowl and spoon Buffalo sauce over it. Toss to coat.
Reserve a little sauce for drizzling later if you like.
- Mix the Greek yogurt sauce: Stir yogurt with lemon juice, garlic powder, and salt. Thin with a splash of water until it’s drizzly but still creamy.
- Prep the veggies: Chop greens, halve tomatoes, dice cucumbers, slice onions, and shred carrots. Keep them dry for best texture.
- Assemble bowls: Divide base among 4–5 meal prep containers.
Top each with Buffalo chicken, then arrange veggies around it. Add green onions or cilantro. Drizzle a little yogurt sauce and extra Buffalo sauce if desired.
- Optional toppings: Add avocado right before eating to avoid browning.
Sprinkle a little blue cheese or feta for classic Buffalo vibes without many extra calories.
- Cool before sealing: Let bowls cool to room temperature, then cover and refrigerate.
How to Store
- Refrigerator: Store assembled bowls for up to 4 days. Keep yogurt sauce in a separate container if you prefer maximum freshness.
- Freezer: Freeze chicken and base only (no fresh veggies) for up to 2 months. Thaw overnight, then add fresh veggies and sauce.
- Reheating: Warm chicken and base in the microwave for 60–90 seconds.
Add cold veggies and yogurt sauce after reheating for the best texture.
Benefits of This Recipe
- Calorie-conscious: Using lean chicken and cauliflower rice keeps the bowl light while still satisfying.
- High protein: Supports muscle maintenance and helps curb cravings throughout the day.
- Meal prep friendly: Saves time, money, and decision fatigue during busy weeks.
- Micronutrient-rich: Fresh veggies add fiber, vitamins, and crunch without adding many calories.
- Flexible macros: Choose brown rice or quinoa if you want more carbs, or stick with cauliflower rice for very low calorie meals.
Common Mistakes to Avoid
- Overcooking the chicken: Dry chicken can ruin the bowl. Use a thermometer and pull at 165°F.
- Soggy veggies: Don’t add wet greens or hot chicken directly on delicate lettuces. Let ingredients cool and pat veggies dry.
- Too much sauce: Buffalo sauce is strong.
Coat the chicken, then add more at serving if needed.
- Adding avocado too early: It browns. Slice fresh just before eating, or drizzle with lemon and store separately.
- Mixing everything before reheating: Keep sauces and cold veggies separate if you plan to heat the bowl.
Alternatives
- Protein swaps: Use ground chicken or turkey, rotisserie chicken breast, or extra-firm tofu (air fry or pan-sear, then toss in Buffalo sauce).
- Base swaps: Try farro for a nutty bite, or a half-and-half mix of brown rice and cauliflower rice to balance calories and texture.
- Dressing swaps: Light ranch, blue cheese yogurt dip, or a simple squeeze of lemon over the top for brightness.
- Veggie swaps: Bell peppers, celery, shredded cabbage, corn, or roasted broccoli. Choose sturdy veggies for meal prep.
- Mild heat option: Mix Buffalo sauce with extra Greek yogurt for a creamy, milder coating.
- Dairy-free: Use a vegan butter or skip it and add a teaspoon of olive oil; replace yogurt sauce with a cashew or tahini drizzle.
- Gluten-free: Most Buffalo sauces are gluten-free, but check labels.
Use rice, quinoa, or cauliflower rice.
FAQ
How many calories are in one bowl?
A typical bowl with cauliflower rice, 5–6 ounces of chicken, lots of veggies, Buffalo sauce, and a light yogurt drizzle lands around 350–450 calories. Using brown rice or adding cheese will increase the total. Adjust portions to match your goals.
Can I use pre-cooked chicken?
Yes.
Shredded or diced rotisserie chicken breast works well. Warm it briefly, toss with Buffalo sauce, and assemble as usual.
Is there a way to make it less spicy?
Use a mild hot sauce or cut the Buffalo sauce with more Greek yogurt or a bit of honey. You’ll keep the flavor without the sting.
What’s the best way to meal prep this for four days?
Cook chicken and base, chop sturdy veggies (like cucumbers, carrots, and tomatoes), and store the yogurt sauce separately.
Assemble bowls and refrigerate. Add delicate greens and avocado the day you eat for peak freshness.
Can I make this in the air fryer?
Absolutely. Season the chicken, air fry at 375°F for 12–16 minutes, flipping halfway, until 165°F in the center.
Slice and toss with Buffalo sauce.
What if I don’t like Greek yogurt?
Use light ranch or a small amount of blue cheese dressing. You can also make a simple lemon-garlic vinaigrette if you want it dairy-free.
How do I keep the chicken juicy?
Pound thicker breasts to an even thickness, don’t overcook, and let the chicken rest before slicing. Tossing in warm Buffalo sauce also helps lock in moisture.
Final Thoughts
These Low Calorie Meal Prep Buffalo Chicken Bowls make healthy eating feel simple and satisfying.
With bold flavor, fresh crunch, and a flexible base, they fit easily into a busy week. Prep a batch on Sunday, tweak the heat to your liking, and enjoy a high-protein lunch that never feels boring. If you want low effort with maximum payoff, this is a keeper.
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