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–+ servings
Crispy buffalo chicken meal prep bowl with glazed spicy chicken bites, jasmine rice, and Greek yogurt ranch

Crispy Buffalo Chicken Meal Prep Bowls

Level up your weekday lunches with these high-protein Crispy Buffalo Chicken Meal Prep Bowls! Tender, bite-sized chicken breast nuggets are coated in seasoned cornstarch, cooked to shatteringly crisp golden perfection, and tossed in a tangy honey-buffalo glaze. Served over fluffy steamed jasmine rice with crisp cucumber, steamed broccoli, and a healthy homemade Greek yogurt ranch dip.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 bowls
Calories: 495
Ingredients Method Nutrition Notes

Ingredients
  

Crispy Seasoned Chicken Bites
  • 1.5 lbs 680g boneless, skinless chicken breasts, cut into 1-inch bite-sized cubes
  • 2 tbsp cornstarch or arrowroot powder for shatteringly crisp crust
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp smoked paprika
  • 1/2 tsp kosher salt
  • 1/4 tsp freshly cracked black pepper
  • 1 tbsp olive oil or avocado oil spray for air fryer
Glossy Honey Buffalo Glaze
  • 1/3 cup 80ml Frank's RedHot original cayenne pepper sauce
  • 2 tbsp unsalted butter melted (or ghee)
  • 1 tbsp pure honey or 100% pure maple syrup
Fluffy Rice & Vegetable Base
  • 2 cups cooked jasmine rice or brown rice, cilantro lime rice, or quinoa
  • 2 cups fresh broccoli florets lightly steamed until crisp-tender
  • 1 English cucumber sliced into thin rounds
  • 3 green onions scallions, thinly sliced
High-Protein Greek Yogurt Ranch Dip
  • 1/2 cup 120g plain 2% or 5% Greek yogurt
  • 1 tbsp milk or unsweetened almond milk to thin to dressing consistency
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tbsp fresh dill finely chopped (or 1/2 tsp dried dill)
  • 1 tbsp fresh lemon juice
  • 1/4 tsp sea salt and black pepper to taste

Method
 

Step-by-Step Cooking Walkthrough
  1. Season & Dust Chicken: In a large mixing bowl, toss cubed chicken breast with garlic powder, onion powder, smoked paprika, kosher salt, black pepper, and olive oil. Sprinkle cornstarch over the chicken and toss thoroughly until every piece is evenly coated in a velvety, dry powder layer.
  2. Cook Chicken to Crispy Perfection: Heat a large non-stick skillet or cast-iron pan over medium-high heat (or preheat air fryer to 400°F / 200°C). Cook chicken in a single layer for 7 to 9 minutes, flipping halfway, until edges are deeply golden, shatteringly crisp, and internal temperature reaches 165°F (74°C).
  3. Whisk & Glaze Buffalo Sauce: In a small bowl, whisk together Frank's RedHot sauce, melted butter, and honey until glossy and emulsified. Pour glaze directly over the hot cooked chicken in the pan or bowl and toss vigorously until every crispy bite is generously drenched in sauce.
  4. Mix Greek Yogurt Ranch: In a small bowl, whisk Greek yogurt, milk, garlic powder, onion powder, chopped dill, lemon juice, salt, and pepper until creamy and smooth. Taste and adjust seasoning as desired.
  5. Assemble Meal Prep Bowls: Divide cooked jasmine rice evenly across 4 glass meal prep containers. Arrange steamed broccoli florets and sliced cucumbers on one side, and pile warm crispy buffalo chicken bites on the other. Garnish with sliced green onions and nestle a mini cup of Greek yogurt ranch in each bowl!

Nutrition

Serving: 1gCalories: 495kcalCarbohydrates: 44gProtein: 42gFat: 16gSaturated Fat: 5gCholesterol: 95mgSodium: 920mgPotassium: 680mgFiber: 4gSugar: 3gVitamin A: 850IUVitamin C: 45mgCalcium: 140mgIron: 3.2mg

Notes

Chef Secret: Tossing the raw chicken cubes in a thin dusting of cornstarch and cooking on high heat produces an impossibly crispy exterior without deep frying. To preserve maximum crunch throughout the week, pack your homemade Greek yogurt ranch in separate small dressing cups and drizzle right before serving!

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