Buffalo Chicken Rice Bowls
Chicken thighs, rice, mushrooms, zucchini, and onion cooked together and mixed with buffalo sauce for a buffalo chicken rice bowl. This is a highly palatable meal that is low on the calorie end and fairly satiating making it perfect for meal prep.
PER SERVING – MAKES 5
448 CALS
PREP TIME
10 MINUTES
COOK TIME
30 MINUTES
| CARBS | PROTEIN | FAT |
|---|---|---|
| 29g | 37g | 21g |
STANDARD RECIPE
WEIGHT LOSS
WEIGHT GAIN
STANDARD RECIPE
Buffalo Chicken Rice Bowls
Servings: 5
Calories: 448kcal
Chicken thighs, rice, mushrooms, zucchini, and onion cooked together and mixed with buffalo sauce. This is a highly palatable meal that is low on the calorie end and fairly satiating making it perfect for meal prep.
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Ingredients
- 2 lbs (908 g) boneless skinless chicken thighs
- 1 tbsp (8 g) chili powder
- 2 tsp (6 g) salt
- 1 tsp (3 g) pepper
- 3 cups (450 g) cooked rice
- 2 medium (400 g) zucchini
- 8 oz (227 g) mushrooms
- ½ medium (100 g) onion
- ½ cup (56 g) cheddar cheese shredded
- 2 tbsp (30 g) olive oil
- 4 tbsp (60 g) buffalo sauce
Instructions
For the Rice
- Cook enough rice to yield 3 cups of cooked rice. 1 cup of dry rice will make around 2-3 cups of cooked rice depending on what kind you use.
For the Chicken
- In a large bowl add the chicken, a bit of oil, chili powder, salt, and pepper. Toss to coat.
- You can cook your chicken however you like. I baked mine at 425°F for 10 minutes and then broiled it on the top rack for 5 minutes to develop color. Cut into 1 inch pieces. If you would rather pan fry it follow the instructions in the next step.
- Heat a grill pan or a skillet over medium high heat and add some oil. Cook the chicken thighs for 4-5 minutes on each side. Cut them into a large dice and return to the pan to develop color.
For the Vegetables
- Wash and cut your zucchini into a small dice and mushrooms into a large dice. Cut the onion into a small dice.
- Heat a large skillet over medium high heat. Add oil and saute the onions for a couple of minutes.
- Add a bit more oil and add in the mushrooms, season with salt to help bring out the water. Allow them to cook and develop color.
- Add in the zuchinni and cook until soft.
- Measure out 3 cups of cooked rice and add to a large bowl. Mix in the chicken, vegetables, cheese, and buffalo sauce. Season with salt and pepper to taste.
Plating
- This recipe makes 5 servings. Divide your ingredients evenly 5 ways.
Video
Nutrition
Calories: 448kcal | Carbohydrates: 29g | Protein: 37g | Fat: 21g
WEIGHT LOSS
WEIGHT GAIN
NUTRITION INFO
The information in the following tables are estimates for the total nutrition of the recipe, as written. If you follow the recipe listed above, as written, you can use these tables to determine the nutrition information if you wanted to split the recipe, as written, into more or less servings than what is originally listed. If you update the number of servings in the “Servings” field of the recipe above, the information in these tables are no longer accurate as you have updated the ingredients.
STANDARD RECIPE NUTRITION
WEIGHT LOSS RECIPE NUTRITION
WEIGHT GAIN RECIPE NUTRITION
STANDARD RECIPE NUTRITION
Servings
Carbs
144.4g
Protein
183g
Fat
103.6g
Calories
2242 cals
|
WEIGHT LOSS RECIPE NUTRITION
Servings
Carbs
102.4g
Protein
210.9g
Fat
71.2g
Calories
1894 cals
|
WEIGHT GAIN RECIPE NUTRITION
Servings
Carbs
228.4g
Protein
227.1g
Fat
132g
Calories
3010 cals
|
This Post Has 53 Comments
Can you post the receipt please? The buffalo chicken and rice bowl recipe doesn’t load.
Whoops, there was a little mistake in the code. Should be fixed now 👍
So good! Tastes like comfort food but fits my macros!
Glad you liked it 😎
This was a fantastic recipe and went together beautifully. I didn’t have chicken thighs, but had a package of boneless/skinless chicken tenderloins and they tasted great in this (saved a few calories as well :)) The oven baking method worked great – Started my chicken first, then rice in the rice cooker, then the veggies. Chicken was cooled by the time the rice and veggies were done, which was just perfect. 10/10, both the hubby and I loved them! We shared the 5th serving after cooking it, and have the other 4 for lunch and dinner for a couple days this week. Thank you!
glad you enjoyed it 😎
Highly recommend this one! I don’t even like mushrooms usually but the blend so well between the other ingredients! This recipe is full of flavor and it will be a popular one in my rotation.
thank you, glad you liked it 😎
hello josh is there a link to the cheese idk what to get and over where i live we dont have shedder cheese could you mayb e send a link to the cheese you used in the vid ?
I just use something like this
Hi Josh,
How many grams is it per portion?
Thanks.
Brgds Philip
I do not measure that way so I don’t know. You would need to weigh your total end product and divide that by however many servings you would like to make
It was around 448 for me
Great recipe,really enjoyed it.
thank you 😎
Wife won’t eat mushrooms at all so I substituted shredded carrots instead. It was our favorite meal so far.
Glad you enjoyed it 😎
Hey Josh, what kind of Buffalo sauce do you prefer for this receipe? Do you stick with standard Frank’s hot sauce or something more specific?
I use the Franks branded buffalo sauce
Delicious! This is the first recipe I’ve tried from TMPM, after the YouTube threw the recipe vid in my recommended. For those who are curious, I made a double batch and this recipe freezes very well. It’s an extra step but if you have time, I definitely recommend salting the zucchini and squeezing excess water out before cooking helps things not get mushy/watery.
thank you 😎
Awesome recipe, made several times, will definitely make again, thank you!
And by the way, the ‘Index’ page you have is a brilliant feature with awesome search filter, really love it, keep it up!
thank you so much
Hi Josh,
Really great meal, what are the differences between the weight loss/gain and standard inputs under nutrition info, do they correlate to a different version of the recipe?
Thanks
yes, there are weight loss friendly and weight gain friendly versions of the recipe on this page
Can you post the weight loss version of this recipe?
It is already on this page
This is the first and only meal prep dish I’ve enjoyed. I am going to use your recopies from now on as many others I’ve tried are not very good, details on how to prepare are vague, and I end up wasting money on food. Thank you for the great work! I’m going to try the Firecracker Beef and Brussels tomorrow when after I finish my last of this.
glad you liked it 😎
Would happen to know the sodium content?
I don’t. I don’t count sodium and I encourage to season to taste anyway
Made this tonight as my first foray into meal prepping and it’s extraordinary. Can’t wait to have more of it tomorrow for lunch!
glad you enjoyed it
Cooked it this week and it tasted amazing. I weighed out all of the ingredients to the gram but my concern is that when I added all of the food items into MyFitnessPal as part of tracking my daily food intake, it said that one portion was not 448 calories but instead 781 calories! Are you able to provide a breakdown of the calories per ingredient so I can identify why there is such a difference? 180g chicken thighs alone is 344 calories.
Differences can easily come if you use different inputs in MyFitnessPal than I chose. That is a big difference though so i would make sure you are choosing raw weights for the ingredients. It’s hard to estimate how much dry rice you will need so that is the only thing that I use cooked weights for.
If I don’t have an option for broiling? How long should I bake the thighs for?
Whatever you do, don’t mistakenly put cucumber instead of zucchini in this dish. It’s… not the same. 😀
Great recipe, my faux pas aside!
Have you ever tried freezing the leftovers?
How many days, does it last in the fridge?:) LOve it!
5
how do we know how much we put in each container?
For accuracy, you can utilize a weight machine.
What is the averabe price per meal?
This one is outstanding!! I was skeptical cuz I HATE zucchini but the flavors cover it up nicely. Only change I made was blue cheese instead of cheddar (allergy). I may be late to this party but love everything you’ve created so far bud. Hope you don’t stop!!
Are used rigatoni noodles instead of rice but it’s really good!
Still good, but not one of my favorites that I want to come back to make. I think partly because I associate buffalo sauce flavor with wings or gooey/cheesy dips. I also felt like the texture was a bit on the mushy side for the mushrooms and zucchini.
This is on regular rotation at our house. Chicken turns out great in the air fryer too. Thanks for the great recipe.
Using good quality mushrooms makes a big difference in this, I used Swiss brown and that gave it a real depth of flavour
Just made this for the first but definitely not last time. It was the first video I found on YouTube.
How much is a serving size, bro? I’m from Europe, I use Metric system and I kinda don’t get it how to calculate.
I mean, i’ts 448kcal/serving, but If I server 1kg of this meal?
Thank you.
This is a really fantastic recipe! I do leave out the mushrooms due to my partner not liking them, and I sub in roasted cauliflower florets, which work really really well with frank’s hot sauce. I also like a drizzle of blue cheese or ranch dressing as a topping. Thank you for this terrific recipe!
The weight loss version doesn’t appear 🙁