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This Buffalo Chicken and Broccoli Bowl is fast, easy and flavorful. Chicken and broccoli in a buffalo sauce, served over cauliflower rice makes a gluten-free, low carb, high protein, paleo and whole 30 friendly meal!
Hey, hey, it’s Friday! And a three-day weekend for some people. Mr. Briar and I were talking about going on a trip this weekend, and then being the complete slackers that we are, completely failed to plan anything. Therefore, no plans this weekend. What about you?
So, as I have mentioned one or two or 47 times, one of the ways I trick myself into eating more veggies is by replacing a carby thing with a vegetable. Like replacing pasta with zoodles or spaghetti squash, or eggplant. Recently I discovered cauliflower rice, and it is pretty cool. I mean, as cool as cauliflower can be. I know cauliflower has a reputation for being kind of boring, but just look at this gorgeous thing right here. I mean, how can you call that boring?
Yeah, I get excited about food, even cauliflower. I was so enamored with this cauliflower that I had to put it on instagram and yell at everybody about how beautiful it was. I say was, because after this guy got his photo shoot, it turned into cauliflower rice. What is cauliflower rice, you may ask? Well, it isn’t actually rice at all. It’s cauliflower. That looks like rice. Aren’t you glad I explained that to you?
Now, don’t get me wrong, I love rice and I don’t plan on ever giving it up. But I like that I can use this trick to get more veggies in my life. Plus if you are counting calories you get way more bang for your buck, so to speak. If you want to skip the cauliflower rice and serve this Buffalo Chicken and Broccoli Bowl with regular rice, just scroll down below for the rest of the recipe. I have served it with both regular rice and cauliflower rice and it is great both ways
.A few tricks I learned that make the cauliflower rice turn out a little better. When cutting the cauliflower into florets, be sure to cut them into uniform pieces and remove any large chunks of the stem, as it does not break down as well. I use my food processor to break down the florets into “rice”. It works better if you do it in two batches, because if the food processor bowl is too full it will not break them down as evenly and you will get some really big chunks and some parts that are pulverized into mush. If it is overprocessed you will have something more like cauliflower mash, which is not terrible, but it doesn’t have the consistency of rice. I found that working in two batches and pulsing my food processor about 20 times gave me the texture I was looking for. Basically, you want the pieces to be about the same size as rice.
Also, be sure not to overcook it, or it will be a little mushy. To cook, heat a tablespoon of olive oil in a skillet or saute pan over medium heat. Add the cauliflower rice, season with salt and pepper and saute 5-8 minutes, until it reaches your desired tenderness. And good news! You can freeze cauliflower rice and reheat it in a skillet. That is, if you have any leftover, which I almost never do.
This Buffalo Chicken and Broccoli Bowl is a great weeknight meal because it is quick, easy and healthy.
Now this Buffalo Chicken and Broccoli Bowl – this is a great weeknight meal because it is really quick and easy, plus you can check all the boxes for a healthy meal: Low Carb! High Protein! Full of Veggies! Gluten Free! Paleo! Whole 30! (I’m not paleo or whole 30, but it does fit these diets if you sub coconut oil or ghee for the butter). I use boneless, skinless chicken thighs because that is what I always keep on hand. Chicken thighs are the best because they taste better and are harder to overcook. Thighs >breasts, just saying.
Cut the chicken into bite sized pieces and cook in a saute pan over medium high heat, 4-5 minutes per side, until nicely browned and cooked though. When the chicken is no longer pink, add the broccoli, give it a quick stir and cover. This will allow the broccoli to steam. Allow to steam until florets are tender and still bright green. Depending on how large the broccoli florets are, it should take 5-10 minutes.
I prefer my broccoli to be a little underdone, still slightly crisp and bright green. Overcooked broccoli is the worst, amirite? When the broccoli is done, just pour on the buffalo sauce, which is a simple mixture of hot sauce and butter. Was anyone else super surprised when they found out how easy buffalo sauce is to make? Like, you melt butter with hot sauce and then you are done. Also, I really like Frank’s Red Hot for the hot sauce. I use the original. It is the perfect flavor, not too spicy but just spicy enough.
Toss everything together to get it fully coated in the sauce, then serve right away over the rice, cauliflower or regular. So fast, so easy, so good. The cauliflower rice can be a little on the bland side, so I like to let it soak up the some of the buffalo sauce to give it a punchy flavor. I use about a quarter cup of hot sauce and two tablespoons of butter, but if you like things saucier you can use more hot sauce.
Oh yeah, I really wanted to make this a one pot meal, because less dishes is always a good thing. That was why I steamed the broccoli in the same pan with the chicken. Of course, the rice will take up another pan, so I’m not calling this one pot. But I saved you one pan to wash at least. I got your back.
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Buffalo Chicken and Broccoli Bowls
Ingredients
For The Cauliflower Rice:
- 1 head cauliflower
- 1 tablespoon olive oil
- salt
- pepper
For The Buffalo Chicken and Broccoli:
- 1 pound boneless skinless chicken thigh cut into bite sized pieces
- about 1 pound of broccoli cut into small to medium florets* (I used two large crowns)
- 1 tablespoon oil for the pan, optional**
- 1/4 cup hot sauce I used Frank's Red Hot***
- 2 tablespoons butter****
- salt
- pepper
Instructions
To Make The Cauliflower Rice:
- Cut cauliflower into medium to small sized florets, removing the green leaves and any tough stem.
- Working in batches, place florets into the food processor and don't fill the bowl more than halfway. Pulse until the cauliflower resembles grains of rice, about 20 pulses. Try not to over process or you will have cauliflower mash!
- Heat a skillet or sauté pan over medium heat with olive oil. Add cauliflower and season with salt and pepper. Sauté until tender 5-8 minutes.
To Make The Buffalo Chicken and Broccoli:
- Heat a skillet or sauté pan that has a lid over medium high heat. Add oil if using, and when hot add chicken. Season with just a little salt. allow to cook on one side until browned, then turn and brown the other side. Cook until no longer pink, 4-5 minutes per side.
- When chicken is cooked, add broccoli to the pan and cover. Allow to steam until tender 5 -10 minutes. You can give the pan a stir a few times if you want to keep the chicken from browning too much. Broccoli is done when easily pierced with a knife and still bright green.
- Meanwhile, prepare the buffalo sauce. Melt 2 tablespoons of butter with the hot sauce and whisk to combine.
- Pour the sauce over the chicken and broccoli, toss to coat everything in the sauce.
- Serve over cauliflower rice or regular rice.
Notes
**If using a pan that is not non-stick, I would suggest using a little oil when cooking the chicken. Otherwise it may stick to the pan.
***If you prefer more sauce, just increase the amount of hot sauce you use.This amount makes enough to fully coat everything but doesn't leave much extra sauce.
****If paleo or whole 30, use coconut oil or ghee instead of butter
Nutrition information is automatically calculated, so should only be used as an approximation.
So what are you doing this weekend? Did you do a better job of planning than I did?
Tools I used for this recipe:
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I’ve been really bored with my usual dinner ideas lately, so I am very excited to give this recipe a try! This looks like the perfect warm and comforting meal when the wind is insane outside!
Thank you Rachel! I get bored with my dinners really easily too, it is always good to change it up! Stay warm!
I still haven’t tried cauliflower rice yet, but it looks like such a healthy option, and delicious paired with the buffalo chicken and broccoli.
Thank you Nicole! I really like it, although I don’t think it is going to be replacing rice completely anytime soon 🙂
I’m all about cutting back on the amount of dishes to clean! And this dish — you had me at buffalo!! <3 <3 <3 Hope you had a great weekend Meghan!
Thanks Lauren! Fewer dishes is a huge win in my book!
I am SO excited to try this, especially the cauliflower rice — and just hand me a big spoon for that Buffalo sauce 🙂
I’ve never tried cauliflower rice! Unfortunately I don’t have a food processor, so I’d probably end up grating it on a box grater. This is such a good way to eat more veggies. I’m embarrassed to admit that my veggie eating has become worse as I’ve aged! The buffalo chicken sounds amazing too. My weekend was packed with work + job interviews so I’m hoping for things to relax a little more down the road!!
Thanks Katy! I’m sure it is easier with a food processor, but using a box grater always goes faster than I expect, so it probably would be just fine to use that. But add a food processor to your next birthday/christmas wish list! I asked for one for Christmas one year like any normal mid twenty something would do (?) – I have had it for at least 5 years now, and I seriously use it a few times a week. My veggies eating is terrible! That is why I have to trick myself into eating more veggies with things like this 🙂
Um. I love this. Buffalo flavored anything and I’m on board. 🙂
Thank you Jennifer!
This looks so simple and delicious and pretty healthy, actually. I don’t eat enough broccoli. I really should get on that 😉
Thanks Natasha! I love broccoli but I haven’t been eating enough of it recently, so I’m working on that 🙂
I am obsessed with cauliflower in general, but especially cauliflower rice, I always have a container of it in my fridge. I also happen to be obsessed with Frank… but don’t tell my husband. So these bowls are all sorts of amazing, Meghan! I saw ’em over the weekend on IG, but blonde me didn’t realize you had the recipe up on the blog! *doh* buffalo chicken, broccoli and cauliflower rice sounds just deeee-lish! Wish we were neighbors so I could invite myself over. Guess I’ll have to stop being lazy and whip this together in my own kitchen! 🙂 Cheers, doll!
P.s. No 3 day weekend for us. Sucks. Hope you are enjoying y’alls day off! xo
Thanks Cheyanne! I am loving the cauliflower rice these days. I wish we could have a big dinner party, it would be epic 🙂
I have yet to try cauliflower rice but it looks amazing! Definitely going to be trying it soon! I love how you used buffalo sauce too. 🙂
It took me awhile to try it, but I really like it! Thanks Ashlyn!
This sounds amazing, and you captured such a fabulous pour shot! This weekend my husband and I failed to make plans too, so we decided to have a Harry Potter marathon…. Those movies are so long and I’m thinking tonight going to be a late one!
That is awesome Rachel! I started an HP marathon a few weeks ago, I am nearing the end and not ready for it. And thanks for the pour shot compliment! I got a tripod for Christmas, so I am working on getting used to it and exploring all the new things I can do.
I have never tried cauliflower rice yet but it is such a neat trick to get your calories and carbs down! Meanwhile that buffalo chicken has my name on it. Yum!
Thanks Jess! I only tried it recently and I really like it! I wouldn’t use it instead of regular rice all the time, but sometimes when I want more veggies and less carbs it is a winner!
I love everything about these bowls! So delicious and healthy! Love the buffalo chicken and cauliflower rice! I can’t wait to try this!
Thanks so much Kelly!
I also prefer chicken thighs to chicken breasts, as it’s nearly impossible to overcook the thighs, but the breast gets so dry so quickly! And I also hate overcooked broccoli – looks like we have a lot of things in common 🙂 I love buffalo chicken, and this stir-fry sounds so tasty and healthy – that’s a winner!
Thank you Melanie! I know, I hate how easy it is to dry out chicken breasts, the thighs are so much better!
I seriously need to make this! I am a self-professed Buffalo sauce addict! I even put it on hard boiled eggs! Loving this recipe! 🙂 Looks amazing!
Thanks so much Sherri! I think if you love buffalo sauce then you will love it!
I’m loving this recipe. I need to try the cauliflower rice. I’m a little nervous, but I won’t know if I love it unless I try it!
I was really nervous to try it too! But it is pretty unoffensive. It is a bit more bland than rice, so as long as you have something flavorful to go with it it is fine! Thanks so much Kathy!
This looks yumlicious, and so nutritious! (Rhyme completely unintentional at first but now I’m rolling with it!) Can you believe I STILL haven’t tried cauliflower rice, but it keeps popping up all over the place so I think that means I really should! I’m also really keen to try making a cauliflower pizza. Daniel loves carby goodness but he has has majorly cut down on wheat and other refined carbs lately, so I will need to make lots of cauliflower goodies to satisfy his cravings! In the meantime we are sticking to brown rice, sweet potatoes and lots of broccoli as sides to keep us full, and it seems to be working for now. Oh and it’s really interesting that you prefer chicken thighs to breasts, Meghan, because I only ever use breasts – not for any particular reason, though. I will need to try buying some thighs and see if I am converted!! I’m intrigued about what the difference is. As for the weekend plans, I can totally relate. We always make determined plans to go to the beach but end up hanging around the house all weekend, baking (well, me only for this one), reading and eating! Suits me just fine though, particularly the eating part 😛 This weekend so far we actually have been out to a big second-hand booksale in the city, and I bought a ton of cheap cookbooks. Yay for weekends 😀
I still haven’t tried the cauliflower pizza, put I want to! I love to eat brown rice and sweet potatoes too, but sometimes I like to sub a veg for a carb. I go crazy if we hang around the house too many weekends in a row, but I like to have those lazy weekends now and then, they are necessary to recharge. Thanks Lisa!
I feel so betrayed right now. I had no idea that’s all buffalo sauce was. Why have I been buying it separately all these years??
This looks so good. I’ve been meaning to work up the courage to try cauliflower rice for a while. I think you’ve convinced me!
Haha, right? So easy! It took me awhile to come around to the cauliflower rice idea, but it is actually so good! Thanks Tracy!
I’m on day 14 of my Whole30 and I think you just made my weekend a whole lot better!
Oh yay Kathi! I’m so glad to hear that. And congrats on making it halfway through your whole 30! That is not a challenge that I have take on yet, so I applaud you. And I would love to hear about it if you make this!
I’ll bet this dish packs a punch of flavor! I love how colorful the bowl is … enough to make this non spicy girl want to dig in.
Thank you so much Noel! I don’t like things toooo spicy either, and I don’t find this spicy at all! It does have just a hint of heat, but nothing crazy. Thanks so much for stopping by!
I love the way you lay the directions out so easily! And your photos!! Those colors are amazing~~
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Thank you!! <3