Buffalo Chicken Bowls with Cauliflower Garlic Rice

By AislePrompt Editorial · Published 2026-04-27 · Updated 2026-04-27

A healthy bowl combining spicy buffalo chicken with fragrant cauliflower garlic rice and crisp vegetables for a protein-packed meal prep favorite. This American-inspired meal-prep recipe (low carb, high protein), ready in about 30 minutes, pairs boneless, skinless chicken breasts, buffalo hot sauce, cauliflower head, riced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 4, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 2 (12 oz total) boneless, skinless chicken breasts
• 1/3 cup buffalo hot sauce
• 1 medium (about 4 cups) cauliflower head, riced
• 4 garlic cloves, minced
• 2 tbsp olive oil
• 2 cups baby spinach leaves
• 1 cup shredded carrots
• 1/2 cup chopped celery
• 1/4 cup blue cheese crumbles
• 2 tbsp chopped green onions
• 1 tsp salt
• 1/2 tsp black pepper

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Instructions

1. Step 1: Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add 2 boneless, skinless chicken breasts and season with 1/2 tsp salt and 1/4 tsp black pepper. Cook for 6-7 minutes per side until cooked through and golden brown. Remove from heat, shred the chicken using two forks, and toss with 1/3 cup buffalo hot sauce.
2. Step 2: In another large skillet, heat 1 tbsp olive oil over medium heat. Add 4 minced garlic cloves and sauté for 1 minute until fragrant. Add 4 cups riced cauliflower and 1/2 tsp salt, cooking and stirring for 5-6 minutes until the cauliflower is tender but not mushy.
3. Step 3: Divide the cauliflower garlic rice evenly into 4 bowls. Top each with 1/2 cup shredded buffalo chicken, 1/2 cup baby spinach, 1/4 cup shredded carrots, and 2 tbsp chopped celery.
4. Step 4: Sprinkle 1 tbsp blue cheese crumbles and 1/2 tbsp chopped green onions over each bowl. Serve immediately or refrigerate for meal prep.