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.