Description

A high-protein meal prep bowl featuring crispy rice, juicy buffalo chicken thighs, and fresh veggies. This recipe offers 40+ grams of protein per serving and stores well for up to 5 days.

Ingredients

Scale

2 lbs boneless, skinless chicken thighs
1 tsp garlic powder
1 tsp onion powder
Salt and pepper to taste
2 cups long-grain white rice (Jasmine or Basmati)
1 large egg, beaten
1 tbsp soy sauce
2 tbsp vegetable oil (for frying rice)
1/2 cup buffalo sauce (e.g., Frank’s RedHot)
2 tbsp unsalted butter
1 cup shredded sharp cheddar cheese
4 stalks green onions, sliced
1 large avocado, sliced
2 medium carrots, julienned or shredded
2 stalks celery, diced
2 cups broccoli florets
Ranch or blue cheese dressing for serving

Instructions

Rinse rice under cold water until clear. Cook rice according to package instructions (approx 1:1.5 rice to water ratio). Let cool slightly.
Season chicken thighs with garlic powder, onion powder, salt, and pepper.
Heat a large skillet over medium-high heat with a little oil. Sear chicken thighs for 3-4 minutes per side until golden brown. Remove from pan.
In a small saucepan, combine buffalo sauce and butter. Heat gently until melted and smooth.
Return chicken to skillet, pour buffalo sauce over it, and toss to coat. Cover and simmer for 5-7 minutes until internal temperature reaches 165°F. Rest for 5 minutes, then chop.
In a large bowl, mix cooled rice with beaten egg and soy sauce until coated.
Heat 2 tbsp oil in a large non-stick skillet over medium heat. Add rice mixture, spreading it out evenly. Press down gently and cook undisturbed for 3-4 minutes until golden and crispy. Flip or stir to crisp other sides. Remove from heat.
Steam broccoli florets lightly. Keep carrots and celery raw for crunch.
Assemble bowls: Divide crispy rice among containers. Top with chopped chicken, broccoli, carrots, celery, and cheddar cheese.
Store in airtight containers in the fridge for up to 5 days. Add avocado and dressing just before eating.

Notes

Do not skip the egg when mixing with rice; it helps bind the grains for crispiness. Ensure rice is cool before adding egg to avoid scrambling. For extra crispiness when reheating, pan-fry the rice in a skillet instead of microwaving. Store avocado separately to prevent browning.

Prep Time: 10 minutes
Cook Time: 30 minutes
Category: Main Course
Cuisine: American

Nutrition

Serving Size: 1 bowl
Calories: 580
Sugar: 6
Sodium: 850
Fat: 22
Saturated Fat: 7
Carbohydrates: 45
Fiber: 4
Protein: 42

Keywords: high protein, meal prep, buffalo chicken, crispy rice, healthy lunch, chicken thighs, meal prep ideas