Uploaded June 2026 | Updated September 2026, 2 hours ago
Buffalo chicken tastes like cheat-day food, but this bowl is lean, high-protein, and
prepped for the whole week. 53g of protein per bowl, holds for 5 days. This is lunch
in the 1,600-calorie day.
BUFFALO CHICKEN RICE BOWLS
Makes 5 bowls
MACROS
Per bowl: 528 cal | 53g protein | 42g carbs | 15g fat | 10g fiber
Whole recipe (5 bowls): 2,639 cal | 267g protein | 212g carbs | 77g fat | 48g fiber
INGREDIENTS
Chicken:
- 2 lbs boneless skinless chicken breast, cubed
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp smoked paprika
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/2 cup buffalo hot sauce (Frank's), for tossing
Creamy buffalo-ranch sauce:
- 1 1/2 cups nonfat plain Greek yogurt
- 2 tbsp light mayo
- 2-3 tbsp buffalo hot sauce
- 1 tsp dried dill
- 1/2 tsp garlic powder
- 1 tsp lemon juice
- Pinch of salt
Base and toppings:
- 2 1/2 cups cooked rice
- 3 cups riced cauliflower
- 2 1/2 cups canned black beans, rinsed
- 2 cups chopped celery, shredded carrot, and sliced green onion
- 1 1/4 avocados (1/4 per bowl, sliced fresh)
INSTRUCTIONS
1. Prep first: cube the chicken, combine the chicken spices in one bowl, whisk the sauce ingredients and chill, rinse the beans, chop the veg, and cook the rice.
2. Heat the olive oil in a large skillet over medium-high. Add the cubed chicken and the spices and cook 6-8 minutes, until browned and cooked through.
3. Lower the heat, pour in the 1/2 cup buffalo sauce, and toss to coat. Let it bubble 1-2 minutes, then pull off the heat.
4. In the same pan, saute the riced cauliflower until all the moisture cooks off and it looks dry, then stir it 50/50 with the cooked rice.
5. Build 5 containers: divide the rice base, buffalo chicken, and black beans. Keep the veg, sauce, and avocado separate.
STORAGE
Keep in the fridge up to 5 days. Pack the chicken, rice, and beans together; keep the
cold veg, the sauce cup, and the avocado separate and add them day-of. Reheat just the
chicken-and-rice with a splash of water, then top with the cold stuff and slice the
avocado fresh. Don't freeze these — the rice and veg go mealy.
🍳 Get my High Protein Low Carb cookbook — 15 recipes, instant download:
dkmkt.com/products/high-protein-low-carb-the-cooking-with-dave-cookbook
Buffalo chicken tastes like cheat-day food, but this bowl is lean, high-protein, and
prepped for the whole week. 53g of protein per bowl, holds for 5 days. This is lunch
in the 1,600-calorie day.
BUFFALO CHICKEN RICE BOWLS
Makes 5 bowls
MACROS
Per bowl: 528 cal | 53g protein | 42g carbs | 15g fat | 10g fiber
Whole recipe (5 bowls): 2,639 cal | 267g protein | 212g carbs | 77g fat | 48g fiber
INGREDIENTS
Chicken:
- 2 lbs boneless skinless chicken breast, cubed
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp smoked paprika
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/2 cup buffalo hot sauce (Frank's), for tossing
Creamy buffalo-ranch sauce:
- 1 1/2 cups nonfat plain Greek yogurt
- 2 tbsp light mayo
- 2-3 tbsp buffalo hot sauce
- 1 tsp dried dill
- 1/2 tsp garlic powder
- 1 tsp lemon juice
- Pinch of salt
Base and toppings:
- 2 1/2 cups cooked rice
- 3 cups riced cauliflower
- 2 1/2 cups canned black beans, rinsed
- 2 cups chopped celery, shredded carrot, and sliced green onion
- 1 1/4 avocados (1/4 per bowl, sliced fresh)
INSTRUCTIONS
1. Prep first: cube the chicken, combine the chicken spices in one bowl, whisk the sauce ingredients and chill, rinse the beans, chop the veg, and cook the rice.
2. Heat the olive oil in a large skillet over medium-high. Add the cubed chicken and the spices and cook 6-8 minutes, until browned and cooked through.
3. Lower the heat, pour in the 1/2 cup buffalo sauce, and toss to coat. Let it bubble 1-2 minutes, then pull off the heat.
4. In the same pan, saute the riced cauliflower until all the moisture cooks off and it looks dry, then stir it 50/50 with the cooked rice.
5. Build 5 containers: divide the rice base, buffalo chicken, and black beans. Keep the veg, sauce, and avocado separate.
STORAGE
Keep in the fridge up to 5 days. Pack the chicken, rice, and beans together; keep the
cold veg, the sauce cup, and the avocado separate and add them day-of. Reheat just the
chicken-and-rice with a splash of water, then top with the cold stuff and slice the
avocado fresh. Don't freeze these — the rice and veg go mealy.
🍳 Get my High Protein Low Carb cookbook — 15 recipes, instant download:
dkmkt.com/products/high-protein-low-carb-the-cooking-with-dave-cookbook
