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Low Carb Buffalo Chicken Meal Prep – Spicy, Satisfying, and Ready for the Week

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the Buffalo Chicken:
  • 2 lbs boneless, skinless chicken breasts (about 4 medium)
  • 1/2 cup buffalo hot sauce (Frank’s RedHot or similar)
  • 2 tbsp melted butter or ghee
  • 1 tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp smoked paprika
  • 1/4–1/2 tsp cayenne pepper (optional, for extra heat)
  • 1/2 tsp kosher salt
  • 1/4 tsp black pepper
  • For the Veggie Sides:
  • 1 large head broccoli, cut into small florets
  • 1 medium head cauliflower, cut into small florets
  • 1 red bell pepper, sliced
  • 2 tbsp olive oil
  • 1/2 tsp kosher salt
  • 1/4 tsp black pepper
  • 1/2 tsp garlic powder
  • For the Creamy Drizzle (Low Carb):
  • 1/3 cup ranch or blue cheese dressing (store-bought or homemade, low carb)
  • 1–2 tbsp water to thin, if needed
  • 1 tbsp chopped fresh chives or parsley (optional)

Method
 

  1. Preheat and prep: Heat the oven to 425°F (220°C). Line two sheet pans with parchment for easy cleanup.
  2. Make the buffalo sauce: In a bowl, mix hot sauce, melted butter, olive oil, garlic powder, onion powder, smoked paprika, cayenne, salt, and pepper.
  3. Coat the chicken: Pat chicken breasts dry. Add them to the bowl and toss to coat well. Let sit while you prep the veggies.
  4. Season the veggies: On a sheet pan, toss broccoli, cauliflower, and bell pepper with olive oil, salt, pepper, and garlic powder. Spread in a single layer.
  5. Arrange the chicken: Place the coated chicken on the second sheet pan, leaving space between pieces for even cooking. Spoon any extra sauce over the top.
  6. Roast: Bake both pans for 18–22 minutes. The veggies should be tender with caramelized edges, and the chicken should reach an internal temperature of 165°F (74°C).
  7. Rest and slice: Transfer chicken to a cutting board and rest 5 minutes. Slice against the grain into strips or cubes.
  8. Mix the drizzle: Stir ranch or blue cheese with a splash of water until it’s pourable. Add herbs if using.
  9. Assemble: Divide veggies and chicken into 4 meal prep containers. Drizzle a little dressing over the chicken, and save extra for serving.
  10. Cool and store: Let containers cool to room temperature before sealing and refrigerating.