Looking for a meal that’s quick, healthy, and full of flavor? Look no further than this Buffalo Chicken and Broccoli Bowl. Packed with protein, fiber, and bold spices, this dish is not only satisfying but also meets the needs of various dietary preferences. Whether you follow a gluten-free, low-carb, paleo, or Whole30 lifestyle, this recipe has you covered. The crispy chicken thighs coated in a spicy buffalo sauce, paired with tender, bright green broccoli, and served over cauliflower rice, offer a meal that’s as nutritious as it is delicious.
PrintBuffalo Chicken and Broccoli Bowls: A Flavor-Packed, Healthy Meal
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- Total Time: 30 minutes
- Yield: 4 servings 1x
Ingredients
For the Cauliflower Rice:
- 1 head cauliflower: This serves as the low-carb alternative to regular rice. When processed into small bits, cauliflower mimics the texture and appearance of rice, making it an ideal base for this dish.
- 1 tablespoon olive oil: Olive oil adds a bit of richness to the cauliflower rice, enhancing its flavor and helping it sauté to perfection.
- Salt and pepper: These simple seasonings help bring out the natural flavors of the cauliflower, adding depth without overpowering the dish.
For the Buffalo Chicken and Broccoli:
- 1 pound boneless, skinless chicken thighs: Chicken thighs are the star of this dish. Their rich, juicy texture makes them a great choice for absorbing the buffalo sauce and providing a tender bite.
- 1 pound broccoli: Broccoli is packed with fiber, vitamins, and minerals. The slight crunch and vibrant green color add both texture and visual appeal to the bowl. The florets should be cut into small to medium-sized pieces to ensure they cook evenly.
- 1 tablespoon oil for the pan (optional): If you’re using a non-stick pan, you may not need extra oil. However, a bit of oil helps prevent sticking and promotes even cooking, especially if you’re using a regular sauté pan.
- 1/4 cup hot sauce: This is the key ingredient to bring the buffalo flavor to life. Frank’s Red Hot is a popular choice, but feel free to use your favorite hot sauce. The heat level can be adjusted depending on your preference.
- 2 tablespoons butter: Butter adds richness and depth to the buffalo sauce, giving it a creamy texture that coats the chicken and broccoli beautifully.
- Salt and pepper: Just a pinch of salt and pepper will help balance the flavors of the dish and enhance the taste of the chicken and vegetables.
Instructions
Step 1: Prepare the Cauliflower Rice
Start by cutting the cauliflower into medium to small-sized florets. Remove any green leaves or tough stems to ensure only the tender part of the cauliflower is used.
Next, place the cauliflower florets into a food processor. It’s important not to overload the processor, so work in batches if necessary. Pulse the cauliflower about 20 times until it resembles rice-sized grains. Be careful not to over-process, as that can turn your cauliflower into a mash rather than rice.
In a large skillet or sauté pan, heat 1 tablespoon of olive oil over medium heat. Add the cauliflower rice and season with salt and pepper to taste. Sauté for about 5 to 8 minutes, stirring occasionally, until the cauliflower is tender and slightly golden. If you like your cauliflower rice a bit more crispy, let it cook a little longer. Once cooked, remove from heat and set aside.
Step 2: Cook the Chicken
While the cauliflower rice is cooking, move on to preparing the chicken. Heat a skillet or sauté pan over medium-high heat. Add 1 tablespoon of oil if you’re using a non-stick pan, or skip the oil if you have a well-seasoned cast iron skillet.
Once the oil is hot, add the chicken thighs. Season the chicken with a pinch of salt. Let it cook on one side for about 4 to 5 minutes until it’s nicely browned. Flip the chicken to the other side and cook for an additional 4 to 5 minutes until it’s fully cooked through and no longer pink inside. The chicken should reach an internal temperature of 165°F (75°C).
Step 3: Add the Broccoli
Once the chicken is cooked, add the broccoli florets to the pan. Stir to combine and cover the pan with a lid. Allow the broccoli to steam for about 5 to 10 minutes, or until it becomes tender and bright green. Stir occasionally to prevent the chicken from over-browning, and to ensure the broccoli cooks evenly.
Step 4: Make the Buffalo Sauce
While the chicken and broccoli are cooking, you can prepare the buffalo sauce. In a small saucepan, melt 2 tablespoons of butter over medium heat. Once melted, pour in the hot sauce and whisk to combine. Stir continuously until the sauce is smooth and heated through.
Step 5: Coat the Chicken and Broccoli with the Buffalo Sauce
Once the chicken and broccoli are done cooking, pour the buffalo sauce over the chicken and broccoli mixture. Toss everything together to ensure the sauce evenly coats the chicken and broccoli. The sauce should create a glossy, spicy coating on the chicken, infusing it with flavor.
Step 6: Serve
Now that your buffalo chicken and broccoli are perfectly cooked, it’s time to assemble your bowls. Start by spooning a generous portion of cauliflower rice into each bowl. Top with the buffalo chicken and broccoli mixture. You can garnish with extra hot sauce or fresh herbs like cilantro, parsley, or green onions for added freshness and flavor.
Notes
- Chicken: If you prefer chicken breasts, feel free to swap them out for the chicken thighs. Keep in mind that chicken breasts can dry out more easily, so be sure to cook them carefully.
- Hot Sauce: Not a fan of Frank’s Red Hot? You can use your favorite brand or type of hot sauce. If you prefer a milder flavor, opt for a mild buffalo sauce or add a little less hot sauce to start and taste-test until you reach your desired level of heat.
- Cauliflower Rice: If you’re not a fan of cauliflower rice, you can easily substitute it with regular rice or quinoa. Just be aware that this will change the carb and calorie content of the dish.
- Butter: For those following a paleo or Whole30 diet, you can swap out the butter for ghee or coconut oil. This will provide the same richness but in a more diet-friendly form.
- Add More Veggies: Feel free to add more vegetables to this bowl. Sautéed spinach, bell peppers, or zucchini would be excellent additions. You can also throw in some chopped green onions or avocado for extra texture and flavor.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
This bowl has everything you crave: the satisfying crunch of broccoli, the tender bite of chicken, and the zesty kick of buffalo sauce. But, what really elevates this dish is the cauliflower rice, which acts as the perfect base to soak up all that rich, flavorful sauce. If you’re someone who enjoys a good spicy kick paired with wholesome ingredients, this dish will quickly become a go-to in your weeknight meal rotation.
In this article, we’ll walk you through each step of creating these mouthwatering Buffalo Chicken and Broccoli Bowls. You’ll get a breakdown of the ingredients, easy-to-follow instructions, and tips to customize the recipe to suit your tastes or dietary needs.
Whether you’re preparing this dish for a busy weeknight dinner or meal prepping for the week ahead, you’ll love how effortlessly this recipe comes together. And with the addition of cauliflower rice, it’s an excellent option for those who are looking to reduce carbs while still enjoying a satisfying and flavorful meal.
Ingredients Breakdown
Before diving into the cooking process, let’s take a look at the key ingredients that make this dish so delicious and healthy:
For the Cauliflower Rice:
- 1 head cauliflower: This serves as the low-carb alternative to regular rice. When processed into small bits, cauliflower mimics the texture and appearance of rice, making it an ideal base for this dish.
- 1 tablespoon olive oil: Olive oil adds a bit of richness to the cauliflower rice, enhancing its flavor and helping it sauté to perfection.
- Salt and pepper: These simple seasonings help bring out the natural flavors of the cauliflower, adding depth without overpowering the dish.
For the Buffalo Chicken and Broccoli:
- 1 pound boneless, skinless chicken thighs: Chicken thighs are the star of this dish. Their rich, juicy texture makes them a great choice for absorbing the buffalo sauce and providing a tender bite.
- 1 pound broccoli: Broccoli is packed with fiber, vitamins, and minerals. The slight crunch and vibrant green color add both texture and visual appeal to the bowl. The florets should be cut into small to medium-sized pieces to ensure they cook evenly.
- 1 tablespoon oil for the pan (optional): If you’re using a non-stick pan, you may not need extra oil. However, a bit of oil helps prevent sticking and promotes even cooking, especially if you’re using a regular sauté pan.
- 1/4 cup hot sauce: This is the key ingredient to bring the buffalo flavor to life. Frank’s Red Hot is a popular choice, but feel free to use your favorite hot sauce. The heat level can be adjusted depending on your preference.
- 2 tablespoons butter: Butter adds richness and depth to the buffalo sauce, giving it a creamy texture that coats the chicken and broccoli beautifully.
- Salt and pepper: Just a pinch of salt and pepper will help balance the flavors of the dish and enhance the taste of the chicken and vegetables.
Step-by-Step Instructions
Now that we’ve covered the ingredients, let’s move on to the fun part – cooking! The following steps will guide you through preparing this dish in just about 30 minutes. It’s fast, it’s easy, and it’s packed with flavors that everyone will love.
Step 1: Prepare the Cauliflower Rice
Start by cutting the cauliflower into medium to small-sized florets. Remove any green leaves or tough stems to ensure only the tender part of the cauliflower is used.
Next, place the cauliflower florets into a food processor. It’s important not to overload the processor, so work in batches if necessary. Pulse the cauliflower about 20 times until it resembles rice-sized grains. Be careful not to over-process, as that can turn your cauliflower into a mash rather than rice.
In a large skillet or sauté pan, heat 1 tablespoon of olive oil over medium heat. Add the cauliflower rice and season with salt and pepper to taste. Sauté for about 5 to 8 minutes, stirring occasionally, until the cauliflower is tender and slightly golden. If you like your cauliflower rice a bit more crispy, let it cook a little longer. Once cooked, remove from heat and set aside.
Step 2: Cook the Chicken
While the cauliflower rice is cooking, move on to preparing the chicken. Heat a skillet or sauté pan over medium-high heat. Add 1 tablespoon of oil if you’re using a non-stick pan, or skip the oil if you have a well-seasoned cast iron skillet.
Once the oil is hot, add the chicken thighs. Season the chicken with a pinch of salt. Let it cook on one side for about 4 to 5 minutes until it’s nicely browned. Flip the chicken to the other side and cook for an additional 4 to 5 minutes until it’s fully cooked through and no longer pink inside. The chicken should reach an internal temperature of 165°F (75°C).
Step 3: Add the Broccoli
Once the chicken is cooked, add the broccoli florets to the pan. Stir to combine and cover the pan with a lid. Allow the broccoli to steam for about 5 to 10 minutes, or until it becomes tender and bright green. Stir occasionally to prevent the chicken from over-browning, and to ensure the broccoli cooks evenly.
Step 4: Make the Buffalo Sauce
While the chicken and broccoli are cooking, you can prepare the buffalo sauce. In a small saucepan, melt 2 tablespoons of butter over medium heat. Once melted, pour in the hot sauce and whisk to combine. Stir continuously until the sauce is smooth and heated through.
Step 5: Coat the Chicken and Broccoli with the Buffalo Sauce
Once the chicken and broccoli are done cooking, pour the buffalo sauce over the chicken and broccoli mixture. Toss everything together to ensure the sauce evenly coats the chicken and broccoli. The sauce should create a glossy, spicy coating on the chicken, infusing it with flavor.
Step 6: Serve
Now that your buffalo chicken and broccoli are perfectly cooked, it’s time to assemble your bowls. Start by spooning a generous portion of cauliflower rice into each bowl. Top with the buffalo chicken and broccoli mixture. You can garnish with extra hot sauce or fresh herbs like cilantro, parsley, or green onions for added freshness and flavor.
Tips for Ingredient Substitutions and Variations
While this recipe is delicious as-is, there are several ways you can adjust it to suit your tastes or dietary needs.
- Chicken: If you prefer chicken breasts, feel free to swap them out for the chicken thighs. Keep in mind that chicken breasts can dry out more easily, so be sure to cook them carefully.
- Hot Sauce: Not a fan of Frank’s Red Hot? You can use your favorite brand or type of hot sauce. If you prefer a milder flavor, opt for a mild buffalo sauce or add a little less hot sauce to start and taste-test until you reach your desired level of heat.
- Cauliflower Rice: If you’re not a fan of cauliflower rice, you can easily substitute it with regular rice or quinoa. Just be aware that this will change the carb and calorie content of the dish.
- Butter: For those following a paleo or Whole30 diet, you can swap out the butter for ghee or coconut oil. This will provide the same richness but in a more diet-friendly form.
- Add More Veggies: Feel free to add more vegetables to this bowl. Sautéed spinach, bell peppers, or zucchini would be excellent additions. You can also throw in some chopped green onions or avocado for extra texture and flavor.
Serving Suggestions
This Buffalo Chicken and Broccoli Bowl is a complete meal on its own, but you can serve it alongside some complementary dishes for a well-rounded dinner:
- Fresh Salad: Pair it with a light, refreshing salad to balance the heat of the buffalo sauce. A simple green salad with a lemon vinaigrette or a cucumber salad would work beautifully.
- Avocado Slices: If you like creamy textures, sliced avocado on top of your bowl adds a rich, cool contrast to the spicy buffalo chicken.
- Homemade Ranch: If you love dipping your buffalo chicken in ranch, consider making a homemade version using Greek yogurt, herbs, and a bit of garlic powder. This will add a tangy and creamy element to the dish without the processed ingredients found in store-bought ranch.
Why You’ll Love This Recipe
There’s a lot to love about this Buffalo Chicken and Broccoli Bowl. It’s:
- Quick and Easy: In just 30 minutes, you can have a satisfying, flavorful meal on the table.
- Healthy: Packed with protein, fiber, and healthy fats, it’s a great option for anyone looking to maintain a balanced diet.
- Versatile: Whether you’re following a paleo, Whole30, or low-carb diet, this dish can be tailored to fit your needs.
- Full of Flavor: The combination of juicy chicken, spicy buffalo sauce, and tender broccoli is mouthwatering. Plus, the cauliflower rice provides the perfect neutral base to soak up all the delicious sauce.
Final Thoughts
This Buffalo Chicken and Broccoli Bowl is a fantastic meal that’s easy to make, full of flavor, and packed with healthy ingredients. Whether you’re meal prepping, cooking for your family, or enjoying a quick weeknight dinner, this recipe is sure to satisfy. The combination of tender chicken, zesty buffalo sauce, and crispy broccoli over cauliflower rice makes for a satisfying and nutritious dish that’s both delicious and good for you.
We hope this article has inspired you to give this dish a try. It’s time to get cooking and enjoy a bowl full of bold, spicy goodness!