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This Healthy Chicken Parm Protein Bowl brings together tender chicken tossed in a zesty buffalo sauce with fresh vegetables on a bed of rice, creating a meal that is both satisfying and full of bold flavors. It’s a quick dinner that balances protein with vibrant veggies, perfect for a busy weeknight or meal prep.
I first made this during a week when I wanted something packed with flavor but easy to prepare. It quickly became a favorite in the family for its bold taste and ease of assembly.
Ingredients
- One pound boneless skinless chicken breasts: cut into bite-sized pieces to ensure quick and even cooking
- Half a cup of hot sauce such as Frank’s RedHot: which gives that classic buffalo zing, choose your preferred brand for heat level
- A quarter cup of melted unsalted butter: to mellow the heat and add richness to the sauce
- Two tablespoons of olive oil: for frying the chicken and creating that perfect sear, extra virgin is best for flavor
- Salt and pepper: to season and bring out the taste of the chicken
- Two cups of cooked rice: white or brown according to your preference, this forms the hearty base
- One cup shredded lettuce: for crunch and freshness
- One cup of halved cherry tomatoes: adding a juicy and slightly sweet element
- Half a cup shredded cheddar cheese: for melty, savory goodness
- A quarter cup of ranch or blue cheese dressing: for creaminess and tanginess
- A quarter cup thinly sliced green onions: for a mild bite and color
- Optional sliced avocado: for that creamy, buttery finish that complements the spice beautifully
Step-by-Step Instructions
- Prepare the Buffalo Sauce:
- In a small bowl, thoroughly mix the hot sauce with the melted butter. Combine until smooth and set aside so the flavors meld while you cook the chicken.
- Cook the Chicken:
- Heat olive oil in a large skillet over medium-high heat. Add the bite-sized chicken pieces and season with salt and pepper as they cook. Let the chicken cook for five to seven minutes until it is fully browned and cooked through. This step is crucial to build the flavor foundation.
- Add the Buffalo Sauce:
- Turn the heat to low and pour the buffalo sauce over the chicken. Stir well so every piece is coated. Allow it to simmer gently for three to five minutes allowing the chicken to soak up all the spicy, buttery sauce.
- Assemble the Bowl:
- Start by adding a generous layer of cooked rice to each serving bowl as the base. Divide the buffalo chicken evenly on top of the rice.
- Add Fresh Veggies and Toppings:
- Layer shredded lettuce and halved cherry tomatoes over the chicken to add freshness and crunch. Sprinkle shredded cheddar cheese and drizzle with ranch or blue cheese dressing. Garnish with the thinly sliced green onions, and if desired, add slices of avocado for extra richness.
- Serve right away while the chicken is still warm to best enjoy the melty cheese and vibrant flavors:
- Serve immediately to enjoy the melty cheese and vibrant flavors at their best.
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I love how the cheddar cheese melts a little on the warm buffalo chicken, creating that perfect creamy bite. One time during a game night, my friends couldn’t stop going back for seconds of this bowl which was a fun and delicious memory.
Storage Tips
Store each component separately in airtight containers in the fridge. The cooked chicken and rice last three to four days well. Keep fresh veggies separate to prevent sogginess. Reheat the chicken before assembling for best texture.
Ingredient Substitutions
Try swapping the cooked rice for cauliflower rice for a low carb and lighter option. Use turkey breast instead of chicken for a slightly different flavor. You can also try a Greek yogurt based dressing in place of ranch or blue cheese for less fat and creaminess.
Serving Suggestions
Pair this bowl with a side of crunchy celery sticks or carrot ribbons that balance the buffalo heat. A cold glass of milk or a chilled cucumber salad works great to refresh the palate between bites.
Cultural Context
Buffalo sauce originated in Buffalo New York and is known for its perfect marriage of heat and butter. Using it in a protein bowl reflects modern trends where bold, spicy flavors are combined with wholesome ingredients for balanced meals.
Recipe FAQs
- → What type of chicken is best for this dish?
Boneless, skinless chicken breasts work well for tender, bite-sized pieces that cook evenly and soak up the buffalo sauce.
- → Can I substitute the rice for something else?
Yes, cauliflower rice makes a great low-carb alternative and maintains a similar base for the bowl.
- → How can I adjust the spice level?
Simply increase or decrease the amount of hot sauce in the buffalo mixture to suit your preferred heat intensity.
- → What fresh veggies complement this bowl?
Lettuce and cherry tomatoes add crisp and juicy texture, while optional toppings like bell peppers or avocado provide extra flavor variety.
- → Is this bowl suitable for meal prep?
Absolutely. Prepare components separately and combine just before serving to keep textures fresh and vibrant.