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Buffalo Chicken Meal Prep

Buffalo Chicken Meal Prep

This Buffalo Chicken Meal Prep with rice and roasted garlic cauliflower makes for a healthy, flavourful and satisfying meal that can be made in advance and stored in the fridge for a quick and convenient meal! You’ll want to eat it for lunch or dinner everyday! {gluten-free}
5 from 2 votes
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Course: Main Course
Cuisine: American
Prep Time: 20 minutes
Cook Time: 3 minutes
Total Time: 3 hours 23 minutes
Servings: 4 servings
Calories: 411kcal
Author: Elysia


For the buffalo chicken:

  • 1 lb skinless boneless chicken breasts
  • 1 red pepper diced
  • 1/4 cup Franks buffalo sauce
  • 1 tbsp lime juice
  • 2 tbsp honey
  • 2 tbsp no salt added chicken broth
  • 1 tsp garlic powder
  • 1 tsp chili powder
  • 1/2 tsp onion powder
  • 1/2 tsp cumin
  • 1/2 tsp paprika
  • 1/2 tsp salt
  • 1/4 tsp pepper

To prepare the brown rice:

  • 1/2 cup dry brown rice
  • 2 cups chicken broth
  • Lime juice

To prepare the cauliflower.

  • 1 medium-sized head of cauliflower cut into florets (about 6 cups chopped)
  • 3 tbsp. Olive oil
  • 3 garlic cloves minced
  • 1/2 tsp salt
  • 1/4 tsp pepper


  • Start by placing the chicken breasts in your slow cooker along with the diced red pepper.
  • In a small bowl, mix together the ingredients for the buffalo sauce. Set aside a quarter of the sauce.
  • Pour the remaining sauce over the chicken breasts and flip the chicken until it’s coated in sauce.
  • Cook on high for 3-4 hours or on low for 6-8 hours.When it's all finished cooking, shred the chicken using two forks.
  • Meanwhile prepare the rice according to package instructions.
  • For the cauliflower, preheat the oven to 425 degrees F. Line a large baking sheet with parchment paper for easier clean up.
  • In a large bowl, place the cauliflower florets, olive oil, minced garlic, dried parsley, salt and pepper. Toss until ingredients are evenly distributed and cauliflower is coated lightly in oil.
  • Dump the cauliflower florets on the prepared baking sheet.
  • Bake for 25-30 minutes, flipping halfway through. The cauliflower should be lightly golden on the edges.
  • Evenly divide the buffalo chicken, rice and roasted cauliflower between four containers.


Calories: 411kcal | Carbohydrates: 39g | Protein: 30g | Fat: 16g | Saturated Fat: 2g | Cholesterol: 73mg | Sodium: 1661mg | Potassium: 1098mg | Fiber: 5g | Sugar: 13g | Vitamin A: 1237IU | Vitamin C: 121mg | Calcium: 56mg | Iron: 2mg
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