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Buffalo Chicken and Broccoli Meal Prep
Yield: 4 servings 1x
Prep: 10 minutesCook: 15 minutesTotal: 50 minutes
This Buffalo Chicken and Broccoli Meal Prep is a simple but incredibly flavorful make-ahead lunch, full of buffalo marinated chicken breast and tender broccoli florets. Makes a perfect work lunch or a quick and easy weeknight dinner!
Units:
Scale:
Ingredients
- 1/4 cup buffalo sauce (I love Frank’s!)
- 2 tablespoons avocado oil (divided)
- 1 1/2 tablespoons honey
- 1 tablespoon white vinegar
- 1/2 teaspoon garlic powder
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon onion powder
- 1/4 teaspoon smoked paprika
- 1/4 teaspoon fresh ground black pepper
- 1 1/4 pounds boneless skinless chicken breasts (about 16-20 ounces) cut into 1-inch or bite-sized pieces
-
1 1/4 cups uncooked rice of choice + cooking liquid
- 4 cups broccoli florets (about 1 medium head of broccoli)
- optional garnish: green onions, Ranch dressing, cheddar or blue cheese crumbles
Instructions
- Prep sauce & marinate: In a small mason jar with lid, combine buffalo sauce, 1 tablespoon avocado oil (reserve the rest for cooking), honey, white vinegar, garlic powder, sea salt, onion powder, smoked paprika and fresh ground black pepper. Put the lid on tightly and shake until well mixed (you can also use a bowl and whisk). To a medium mixing bowl, add the raw chicken breast pieces. Drizzle half of the sauce over the chicken breast and set the rest aside for later. Stir gently until the chicken is coated in sauce. Cover and let marinate for about 30 minutes (store in the fridge if marinating for any longer, up to 12 hours).
- Start the rice: While the chicken is marinating, start cooking the rice according to package directions, or method of choice. Feel free to reduce or increase the amount of rice to your liking. I use my Instant Pot to cook 1 1/4 cup dry white rice, which makes about 3 3/4 cups of cooked rice to divide between 4 meals. Once the rice is done, set aside to cool until the chicken and broccoli are done.
- Cook the chicken: In a large skillet or Dutch oven, heat 1 tablespoon avocado oil over medium heat. When hot, add the chicken to the skillet in an even layer. Let the chicken cook until browning (about 4-5 minutes), then flip pieces and cook for another 4 minutes or until the chicken is fully cooked through (you can break the largest piece in half to check.)
- Add broccoli & sauce: Once the chicken is fully cooked, add the broccoli florets and the remaining sauce to the pan, then stir until the broccoli is coated with sauce. Continue to cook over medium heat for 2-3 minutes until the broccoli is bright green and barely fork tender (add another 2-3 minutes cook time if you like more tender broccoli). Stir once more and remove the pan from the heat to cool.
- Meal prep it: Divide the rice and the buffalo chicken broccoli evenly between 4 meal prep containers. Garnish with green onions, ranch dressing, or any kind of cheese you want. Put the lids on and store for up to 4 days in the refrigerator, or up to 3 months in the freezer. To reheat, loosely cover the meal with the lid and microwave on High for 90 seconds to 2 minutes, or until it’s hot and steamy.
Notes
Sauce: The amount of sauce made in the recipe is just enough for cooking the chicken and broccoli. If you like it saucy, I recommend making a double batch of the sauce!
Total time includes 30 minutes of marinating time for the chicken. Nutrition information estimated with My Fitness Pal using jasmine rice with no toppings.
Nutrition Information
- Serving Size: 1/4 of recipe
- Calories: 492
- Fat: 11g
- Carbohydrates: 57g
- Protein: 38g