Chicken and Turkey

Easy Buffalo Chicken with Cauliflower Rice

Easy buffalo chicken with cauliflower rice in cast iron pan

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

It’s that time of year again: NFL preseason. While us here in Denver are curious to see what kind of team we’ll have this year, one thing I know for sure is that my game-time eats will be on point. And what says football season more than buffalo sauce?

While 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.

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.

Hope you’re all off to a good week! Usually I feel like I get caught up living for the weekend, but there’s been so much to look forward to after work this week: Bachelorette finale Monday, my dad’s birthday Tuesday, and sushi with family friends Wednesday. Backing up to my dad’s birthday, we checked out The Family Jones, which for any Denver locals is right next to Root Down in the Highlands. I’ve always been a big fan of Linger and Root Down, so I had high hopes for The Family Jones. And let me tell you, it lived up to my expectations. Besides delicious shared plates, the really cool part about The Family Jones is that it’s also a distillery, so ordering drinks was just as interesting as deciding what food to get. Highly recommend! But now that we have a night off, I’m excited to dig into a bowl of leftover buffalo chicken and cauliflower rice while getting caught up on our TV shows (anyone else obsessed with Sharp Objects and Castle Rock?!).

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

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


  • 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


  • 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!


*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


You Might Also Like