Low-Carb Buffalo Chicken with Cauliflower Rice

Low-Carb Buffalo Chicken with Cauliflower Rice

Low-carb buffalo chicken and cauliflower rice bowls take everyone’s favorite football food and turn it into a healthy dinner (or lunch).

Low-carb buffalo chicken with cauliflower rice is healthy football food

From September to February many of us are spending our weekends watching football. Which also means that we’re likely eating buffalo chicken dip, buffalo chicken wings, and anything else you can put buffalo sauce on.

Typically, buffalo sauce is reserved for party food: buffalo hot wings, chicken buffalo dip, even buffalo cauliflower “wings”.

But what about those of us who usually watch games at home in our pajamas while our husbands play video games and offer a supportive high five anytime our team scores a touch down?

We don’t have a room full of people to help us eat a crockpot full of wings. That’s where this recipe comes in.

These easy buffalo chicken and cauliflower rice bowls are a healthy meal that still tastes like traditional football food.

Easy buffalo chicken with cauliflower rice in cast iron pan

What you need to make buffalo chicken with cauliflower rice

  • Chicken breasts
  • Olive oil
  • Salt and pepper
  • Cauliflower 
  • Cheddar cheese
  • Butter
  • Buffalo hot sauce
  • Scallions

Ingredient Substitutions

To make this an even easier recipe, feel free to use a rotisserie chicken (or even leftover chicken) instead of spending 35 minutes baking chicken breasts.

Another way to simplify is to make it the night before as I think this is a recipe that tastes best as leftovers.

Not a fan of cauliflower rice?

You can easily sub in with traditional rice, couscous, or even quinoa.

I’d just recommend adding in some roasted broccoli or other vegetable to round out the meal.

Spoonful of buffalo chicken with cauliflower rice

More healthy recipes to satisfy your buffalo sauce cravings

So here’s a toast to buffalo sauce – no party guests required!

Easy buffalo chicken with cauliflower rice in cast iron pan

Easy Buffalo Chicken with Cauliflower Rice

These easy buffalo chicken and cauliflower rice bowls take everyone’s favorite football food and turn it into a healthy dinner (or lunch).
Prep Time10 mins
Cook Time35 mins
Total Time45 mins
Course: Main Course
Cuisine: American
Keyword: Buffalo Sauce, Cauliflower Rice, Low-Carb
Servings: 4
Calories: 300kcal
Author: Kelli

Ingredients

  • 1 lb chicken breasts to save time, can use leftover chicken or a rotisserie chicken
  • 2 tsp olive oil
  • Pinch salt and pepper
  • 1 head cauliflower roughly chopped into florets
  • 2 tsp canola or avocado oil
  • ½ cup shredded cheddar cheese
  • 1 Tbsp unsalted butter
  • ½ cup buffalo hot sauce such as Frank’s
  • 3 scallions green part only, sliced
  • Optional: avocado to top

Instructions

  • To cook chicken, preheat oven to 350F. While oven is preheating, place chicken breasts in a baking pan and drizzle with 2 tsp olive oil. Season with salt and pepper. Bake chicken for 35 minutes, or until cooked through. To save time, you can also use a rotisserie chicken or any leftover cooked chicken.
  • While chicken is cooking, place cauliflower florets in a food processor and pulse until they look almost like couscous or short-grain rice. Set aside.
  • Add 2 tsp of canola or avocado oil to a medium skillet over medium-high heat. Add cauliflower and stir occasionally so that the bottom layer doesn’t burn. You want the cauliflower rice to get hot and soften slightly, about 10 minutes. Stir in cheddar cheese and cook until melted through. If waiting for chicken to be finished cooking, reduce heat to low and cover cauliflower to keep warm.
  • While cauliflower is cooking, place 1 Tbsp unsalted butter in a small saucepan over medium heat. Once butter has melted, add buffalo hot sauce and stir to combine. If sauce starts to bubble, turn heat down to a gentle simmer.
  • Once your chicken, cauliflower rice, and buffalo sauce are all cooked, toss chicken in buffalo sauce. Evenly distribute cauliflower rice and buffalo chicken between four bowls. Option to top with slice scallion stems. Enjoy!

Notes

*I added some avocado to my leftovers the other night and it was so good! Plus it’ll help cut down on the heat for any of you that aren’t crazy about spice 😉 Nutrition for 1/4 of recipe: 300 calories, 5g saturated fat, 9g carbohydrate, 3g fiber, 3g sugar, 33g protein
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About
About Kelli McGrane Headshot

I’m Kelli MS, RD, and my mission is to prove that eating healthier doesn’t have to be complicated or restrictive. Follow along to learn more about food and cooking, with an emphasis on breakfast and sweet treats!

About Kelli McGrane Headshot

Welcome to The Healthy Toast!

Hi, I’m Kelli McGrane MS, RD! My mission is to show you that eating healthier doesn’t have to be complicated or restrictive. I believe getting to know your food is the first step to a healthy relationship with it. Follow along in my journey to learn all I can about ingredients and cooking with an emphasis on breakfast and sweet treats!

Please contact me at kelli@thehealthytoast.com to request a copy of my resume or media kit, or to inquire about rates and services.

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