Flavorful Meal Prep Buffalo Chicken Burrito Bowls: Healthy, Easy & Ready-to-Eat Lunches
These Meal Prep Buffalo Chicken Burrito Bowls transform classic chicken wings into a convenient, healthy, and flavorful lunch. This easy make-ahead recipe is perfect for busy schedules, offering a satisfying meal that’s packed with protein and fresh vegetables.
In the quest for healthy, convenient, and utterly delicious meals, these Meal Prep Buffalo Chicken Burrito Bowls emerge as a true champion. They offer a delightful and healthier twist on the classic indulgence of chicken wings, delivering all the beloved spicy, tangy flavor in a wholesome, balanced format. If you’re searching for a vibrant, protein-packed lunch solution that can be prepared in advance, look no further. This recipe transforms the addictive kick of buffalo chicken into a nutritious, convenient, and incredibly satisfying meal, making it an ideal choice for anyone with a busy lifestyle.
Perfect for hectic weekdays, these make-ahead bowls ensure you have a delicious, homemade option ready to go, helping you save precious time and money without compromising on taste or quality. Say goodbye to sad desk lunches and hello to a meal that’s as exciting as it is nourishing. Get ready to spice up your meal prep routine and discover your new favorite lunch!
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Ingredients and Smart Substitutions for Your Buffalo Chicken Burrito Bowls
Crafting the perfect buffalo chicken burrito bowl involves a blend of fresh ingredients and flavorful components. Here’s a detailed look at what you’ll need, along with smart substitutions to cater to your preferences and pantry:
- Chicken Breasts: Boneless, skinless chicken breasts are the star of this dish, providing lean protein. For a richer flavor and slightly more tender texture, you can easily substitute with boneless, skinless chicken thighs. Ensure they are diced into uniform pieces for even cooking. This versatility makes the recipe adaptable to your preferred poultry cut.
- Egg: Used primarily as a binder, the egg helps the cornstarch adhere to the chicken, creating a light coating. If you’re out of eggs or have dietary restrictions, buttermilk is an excellent alternative that also adds a subtle tang. Regular milk can also work effectively, ensuring your chicken achieves that perfect crispy exterior once cooked.
- Cornstarch: This is key for achieving a slightly crisp coating on the chicken before it’s tossed in the buffalo sauce. All-purpose flour or any gluten-free flour blend can be used as a direct substitute. If you’re aiming for a low-carb version, you might omit this step entirely, as discussed in a later section.
- Buffalo Sauce: The heart and soul of these bowls! While any favorite brand of wing sauce will do (Frank’s Red Hot is a popular choice for its classic flavor profile), don’t hesitate to customize. If you prefer a less spicy or different flavor, a sweet and tangy honey-BBQ sauce or a zesty sriracha-lime sauce could offer an exciting twist, making these bowls truly your own.
- Brown Rice or Quinoa: These grains form the nutritious base of your burrito bowls. Brown rice offers a hearty, nutty flavor, while quinoa provides a complete protein source and a slightly different texture. Feel free to swap them out for other cooked grains like white rice, basmati rice, couscous, or even farro, depending on what you have on hand or prefer.
- Fresh Vegetables (Celery, Carrots, Red Onion, Tomato, Romaine Lettuce): A colorful array of fresh vegetables adds crunch, freshness, and essential nutrients. Celery and carrots provide that classic “wing night” crispness, while red onion and tomato add a fresh, bright element. Romaine lettuce adds bulk and a refreshing contrast. The beauty of burrito bowls is their flexibility: use any veggies you have available in your fridge. Bell peppers, corn, black beans, avocado, or even roasted sweet potatoes would make fantastic additions, allowing you to clean out your produce drawer and minimize food waste.
- Blue Cheese: Crumbled blue cheese offers a sharp, tangy, and creamy counterpoint to the spicy buffalo chicken. If blue cheese isn’t your favorite, goat cheese provides a milder, yet still distinctive creaminess, while crumbled feta cheese delivers a salty, briny flavor that complements the dish beautifully.
- Cilantro: This fresh herb serves as an optional garnish, adding a bright, herbaceous note that can elevate the overall flavor profile. If you’re not a fan of cilantro, simply omit it or use fresh parsley for a similar fresh lift.
Step-by-Step Guide: How to Craft Your Delicious Buffalo Chicken Burrito Bowls
Creating these vibrant and flavor-packed buffalo chicken burrito bowls is straightforward and efficient, making them ideal for both novice and experienced home cooks. Follow these simple steps to assemble your healthy meal prep:
- Prepare and Coat the Chicken: Begin by preheating your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup and lightly grease it with cooking oil. In a spacious bowl, combine your diced chicken breasts with one beaten egg and ¼ cup of cornstarch. Ensure each piece of chicken is thoroughly coated – this mixture will create a light, crispy exterior when baked, perfectly absorbing the buffalo sauce later. Season lightly with salt and pepper to enhance the flavor from the start.
- Cook the Chicken to Perfection: Arrange the coated chicken pieces in a single, even layer on your prepared baking sheet. Avoid overcrowding the pan, as this can steam the chicken instead of crisping it. Bake for approximately 15-20 minutes, or until the chicken is fully cooked through and slightly golden. The internal temperature should reach 165°F (74°C). While baking is a healthy and hands-off method, you could also sauté the chicken in a pan with a little oil until cooked, if preferred.
- Simultaneously Prepare Your Grains and Veggies: While the chicken is cooking, efficiently prepare the other components of your bowls. Cook your brown rice or quinoa according to package directions. If you have a rice cooker, now is the perfect time to utilize it for hands-off cooking. Concurrently, chop all your fresh vegetables: slice the celery and carrots into matchsticks, thinly slice the red onion, dice the plum tomato, and chop the romaine lettuce. Having all your fresh ingredients ready ensures a smooth assembly process.
- Toss the Chicken in Irresistible Buffalo Sauce: Once the chicken is cooked, carefully remove it from the oven. Transfer the hot chicken to a clean large bowl and immediately pour in ½ cup of your favorite buffalo wing sauce (such as Frank’s Red Hot). Toss well until every piece of chicken is generously coated in the fiery, tangy sauce. This step infuses the chicken with that signature buffalo flavor that makes these bowls so addictive.
- Assemble Your Burrito Bowls and Serve: Now for the best part – assembly! Divide the cooked brown rice or quinoa evenly among four meal prep containers. Arrange the tossed buffalo chicken alongside the fresh vegetables (celery, carrots, red onion, tomato, romaine lettuce) in each bowl. Finally, sprinkle a generous amount of crumbled blue cheese (or your chosen substitute like goat or feta cheese) over the top. A final garnish of fresh cilantro, if desired, adds a pop of color and herbaceous freshness. Your delicious, healthy, and ready-to-eat Buffalo Chicken Burrito Bowls are now complete! Enjoy them immediately or store them for future meals.
Making These Bowls Low-Carb and Keto-Friendly
For those following a low-carbohydrate or ketogenic diet, these Buffalo Chicken Burrito Bowls are easily adaptable without sacrificing flavor. With just a few simple modifications, you can transform this recipe into a satisfying, carb-conscious meal.
The most significant change involves the base of the bowl. Instead of brown rice or quinoa, simply omit these grains entirely, increasing the portion of fresh vegetables to fill out your meal. A fantastic and popular alternative is cauliflower rice. It mimics the texture of traditional rice while significantly cutting down on carbs. You can easily find pre-riced cauliflower in most grocery stores or make your own at home, using it as a versatile and low-calorie base.
Furthermore, to keep the chicken low-carb, you’ll want to adjust the cooking method. The original recipe uses egg and cornstarch to create a light breading, which adds a crispy texture but also some carbohydrates. For a low-carb version, skip both the egg and cornstarch. Instead, simply bake or sauté the diced chicken breasts directly until they are fully cooked through and lightly browned. Once cooked, toss the unbreaded chicken pieces in your preferred buffalo sauce. This ensures you still get that intense buffalo flavor without the added carbs from the coating.
Beyond these changes, you can also consider adding more low-carb friendly ingredients like generous slices of creamy avocado for healthy fats, extra leafy greens such as spinach or kale, or even a dollop of full-fat sour cream or Greek yogurt (if dairy is permitted in your diet) to further enhance the richness and texture of your low-carb Buffalo Chicken Burrito Bowl. These simple swaps make it incredibly easy to enjoy this delicious meal while adhering to your dietary preferences.
Frequently Asked Questions About Buffalo Chicken Burrito Bowls
The beauty of a buffalo chicken bowl lies in its versatility and customization! While buffalo wing sauce and tender chicken are essential, the rest of the ingredients are entirely up to your preference and what you have readily available. Our recipe suggests a refreshing mix of crisp celery, crunchy carrots, thinly sliced red onion, diced tomato, and fresh romaine lettuce, all complemented by crumbled blue cheese for that classic pairing. However, feel free to get creative! Consider adding black beans, sweet corn, creamy sliced avocado, colorful diced bell peppers, or even a drizzle of homemade ranch or Greek yogurt dressing. These bowls are excellent for utilizing leftover vegetables in your crisper drawer, minimizing food waste and maximizing flavor with every bite.
Each serving of this hearty and satisfying Buffalo Chicken Burrito Bowl contains approximately 574 calories. This makes it a fulfilling and energy-packed meal, ideal for lunches that keep you satisfied throughout the afternoon. If you’re looking to reduce the calorie count, there are several easy adjustments you can make without sacrificing much flavor. You can opt to reduce or entirely omit the cheese topping, as cheese can be quite calorie-dense. Alternatively, serving the bowl without the brown rice or quinoa base (perhaps replacing it with extra non-starchy vegetables or cauliflower rice) will significantly lower the carbohydrate and calorie content, tailoring the meal perfectly to your specific dietary goals and preferences.
These versatile buffalo chicken burrito bowls are absolutely delicious whether served hot or cold, offering incredible flexibility for any meal prep scenario. While many people, including myself, particularly enjoy the warmth of the chicken and rice, these bowls hold up exceptionally well as a cold lunch option. This makes them an ideal choice for packing into lunchboxes for work, school, or picnics, especially if you don’t have convenient access to a microwave. The fresh veggies retain their crispness, and the flavors meld beautifully as they chill, creating a satisfying and refreshing cold meal. If you plan to eat them cold, simply ensure all components are thoroughly chilled before packing them away.
To achieve that coveted extra crispy buffalo chicken for your bowls, consider a few key techniques. Firstly, ensure your chicken pieces are thoroughly patted dry with paper towels before coating them in egg and cornstarch; moisture is the enemy of crispiness. When baking, ensure your oven is fully preheated to 400°F (200°C) and avoid overcrowding the baking sheet, as this allows hot air to circulate freely around each piece, promoting crispness. For even more intense crispness, you could opt to pan-fry the chicken in a shallow layer of oil until golden brown, or use an air fryer for a healthier, equally crunchy result. After cooking, toss the chicken with the buffalo sauce just before serving or packing, as letting it sit in the sauce for too long can soften the crisp exterior over time.
The spicy and tangy flavors of buffalo chicken create a dynamic culinary experience that pairs wonderfully with a variety of refreshing beverages. For a cooling contrast that cuts through the richness and heat, a cold glass of homemade lemonade, unsweetened iced tea, or even a sparkling water infused with a hint of citrus like lemon or lime can be incredibly satisfying. If you enjoy beer, a crisp lager, a hoppy IPA, or a light pilsner can complement the spice without overpowering it. For wine lovers, a dry Riesling or a Grüner Veltliner can balance the heat with their bright acidity. And, of course, a classic glass of cold milk or a creamy, plain yogurt-based drink can always help tame the spice in a comforting way!
Storing and Reheating Your Meal Prep Buffalo Chicken Burrito Bowls
One of the greatest advantages of these buffalo chicken burrito bowls is their excellent suitability for meal prepping, allowing you to enjoy healthy, homemade lunches throughout your busy week. Proper storage and reheating techniques are key to ensuring that your bowls remain fresh, flavorful, and enjoyable for days.
Storing in the Refrigerator:
Once assembled, these delicious meal prep bowls can be safely stored in individual airtight containers in the refrigerator for up to 5 days. This makes them a perfect grab-and-go option for healthy and convenient lunches during busy workweeks. To maintain the best texture and prevent sogginess, especially if you prefer certain components cold and others warm, it’s highly recommended to store the more delicate vegetables (like romaine lettuce and diced tomatoes) in a separate compartment or container from the warmable chicken and rice. This method ensures that the fresh elements stay crisp and vibrant, while the components intended for reheating can be warmed without affecting the entire bowl’s texture.
Reheating Instructions:
When you’re ready to enjoy your meal, reheating is quick and effortless. If you’ve stored the components separately, simply combine the cooked buffalo chicken and rice in a microwave-safe bowl. To prevent the chicken and rice from drying out and to keep them moist and tender during reheating, I highly recommend sprinkling a tablespoon or two of water over the mixture before placing it in the microwave. Reheat on high for 1-2 minutes, or until thoroughly warmed through. Stir halfway through the reheating process for more even heating. Once heated, you can add your fresh, chilled vegetables and crumbled blue cheese topping, assembling a perfectly balanced and flavorful meal. If you’re reheating a bowl where all components were stored together, follow the same microwave instructions, but be aware that your fresh greens may wilt slightly from the heat.
Freezing Cooked Chicken and Rice for Extended Meal Prep
For an even longer-term meal prep solution, you’ll be pleased to know that both the cooked buffalo chicken and the prepared rice can be frozen, providing incredible flexibility and convenience. This is a fantastic way to batch cook your main components and ensure you always have a healthy meal element ready to go, significantly extending the shelf life of your ingredients and streamlining future meal preparations.
Freezing Recommendations:
While the buffalo chicken and rice freeze beautifully, it’s crucial to note that most fresh vegetables, especially those with high water content like lettuce, celery, and tomatoes, do not hold up well to freezing. They tend to become mushy, watery, and lose their crisp texture upon thawing, which would detract from the overall enjoyment of your burrito bowl. Therefore, when preparing these bowls for freezing, I strongly recommend separating the cooked chicken and rice from all fresh vegetables.
Portion the cooled cooked buffalo chicken and cooked rice into individual freezer-safe containers or heavy-duty freezer bags. Ensure the containers are airtight, leaving a small amount of headspace if using rigid containers, to prevent freezer burn and maintain optimal quality. Label each container clearly with the date to keep track of its freshness. Both components will maintain their quality in the freezer for up to 3 months, providing a convenient and delicious option for future meals.
Thawing and Reheating Frozen Components:
When you’re ready to enjoy your frozen buffalo chicken and rice, simply transfer them from the freezer to the refrigerator and allow them to defrost overnight. This gradual thawing process helps maintain texture and flavor. Once fully thawed, you can reheat them together in the microwave, following the same instructions as for refrigerated portions (remember to sprinkle a bit of water over the mixture before heating!). Once warmed through, add your fresh, crisp vegetables and cheese, creating a freshly assembled and vibrant bowl with minimal effort. This freezing method makes healthy eating effortless and ensures you’re always prepared with a delicious, homemade option, even on the busiest of days.
Explore More Delicious Burrito Bowl Recipes
If you’ve enjoyed the versatility and flavor of these Buffalo Chicken Burrito Bowls, you’ll love exploring other variations that are just as easy and satisfying for meal prep. Diversify your weekly menu with these other fantastic burrito bowl ideas:
- Chipotle Chicken Burrito Bowls: Packed with smoky and zesty flavors, these bowls offer a different kind of spice for your lunch rotation.
- Steak Quinoa Burrito Bowls: For beef lovers, these hearty bowls combine tender steak with nutritious quinoa for a robust and filling meal.
- 20-Minute Instant Pot Chicken Burrito Bowls: Need a quick fix? This Instant Pot recipe delivers delicious chicken burrito bowls in record time, perfect for last-minute meal prep.
Each of these recipes brings its unique flavor profile while maintaining the convenience and health benefits of a meal-prepped burrito bowl, ensuring your healthy eating journey is always exciting and flavorful.
Essential Meal Prep Tools for This Recipe
Having the right tools can make your meal prep experience even smoother and more efficient. Here are a couple of recommended items that will assist you in making these Buffalo Chicken Burrito Bowls and other meal prep recipes:
- These are the glass bowls used in the photos: Durable, airtight glass containers are perfect for storing individual meal portions, allowing for easy reheating and keeping your food fresh.
- Order buffalo sauce online: If you want to ensure you always have your favorite tangy and spicy buffalo sauce on hand, ordering it online is a convenient way to keep your pantry stocked.
Meal Prep Buffalo Chicken Burrito Bowls
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Ingredients
- 1 lb chicken breasts, diced
- 1 egg
- 1/4 cup cornstarch
- 1/2 cup buffalo sauce (I like Frank’s Red Hot)
- 2 cups cooked brown rice or quinoa
- 2 stalks celery, cut into matchsticks
- 1 large carrot, cut into matchsticks
- 1 red onion, thinly sliced
- 1 plum tomato, diced
- 1 cup romaine lettuce, chopped
- 1/4 cup blue cheese or goat cheese, crumbled
- Cilantro for garnish
Instructions
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Preheat oven to 400 F. Line a baking sheet with parchment paper and spray with oil to grease it slightly. In a large bowl, toss chicken with egg and cornstarch until well-coated.
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Place on baking sheet and spread evenly. Season with a bit of salt. Bake for 15-20 min until chicken is fully cooked.
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Meanwhile, prepare veggies and cook rice in a rice cooker. Divide among four meal prep bowls.
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Remove chicken from the oven and toss with buffalo wing sauce in another large bowl. Divide chicken up among bowls, along with veggies. Top with crumbled blue cheese and serve! Will keep in the fridge up to 5 days.
Notes
Use your favourite buffalo wing sauce like Frank’s Red Hot.
Swap out the veggies to include your favourite toppings.
Store these bowls in the fridge for up to 5 days then reheat in the microwave.
Freeze the chicken and rice separately for up to 3 months.
Nutrition
