Save Experience the bold, fiery spirit of buffalo wings in a nutritious and low-carb format with these Keto Buffalo Chicken Cauliflower Rice Bowls. This dish perfectly balances the heat of spicy chicken with the cooling crunch of fresh celery and carrots, all served over a bed of tender, savory cauliflower rice. Finished with a creamy, homemade ranch drizzle, it is a satisfying meal that fits seamlessly into a ketogenic lifestyle without compromising on flavor.
Save Whether you are prepping meals for the week or looking for a vibrant dinner that the whole family will enjoy, these bowls are a versatile choice. The combination of warm buffalo sauce and chilled toppings creates a delightful contrast in every bite, making healthy eating feel like an indulgence.
Ingredients
- For the Buffalo Chicken: 500 g (1.1 lb) boneless, skinless chicken breast or thighs, cut into bite-sized pieces; 2 tbsp olive oil; 1/3 cup (80 ml) buffalo hot sauce; 1 tbsp unsalted butter, melted; 1/2 tsp garlic powder; 1/2 tsp smoked paprika; Salt and pepper, to taste.
- For the Cauliflower Rice: 1 medium head cauliflower (about 600 g), riced; 1 tbsp olive oil; 1/4 tsp garlic powder; 1/4 tsp onion powder; Salt and pepper, to taste.
- Toppings: 1/2 cup celery, thinly sliced; 1/2 cup carrots, julienned; 1/4 cup red onion, finely diced; 1/4 cup crumbled blue cheese or feta (optional); 2 tbsp fresh chives or green onions, chopped.
- For the Ranch Drizzle: 1/4 cup sour cream; 2 tbsp mayonnaise; 1 tbsp lemon juice; 1 tbsp fresh dill, chopped (or 1/2 tsp dried); 1/2 tsp garlic powder; Salt and pepper, to taste; 1–2 tbsp water, to thin (as needed).
Instructions
- 1. Prepare the ranch drizzle
- In a small bowl, mix sour cream, mayonnaise, lemon juice, dill, garlic powder, salt, and pepper. Thin with water as needed to reach drizzling consistency. Set aside.
- 2. Cook the buffalo chicken
- Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add chicken pieces, season with salt, pepper, garlic powder, and smoked paprika. Sauté for 5–6 minutes until golden and cooked through. Reduce heat to low, add buffalo sauce and melted butter, toss to coat, and cook 1–2 minutes more. Remove from heat.
- 3. Prepare the cauliflower rice
- While chicken cooks, heat 1 tbsp olive oil in a separate large skillet over medium heat. Add riced cauliflower, garlic powder, onion powder, salt, and pepper. Sauté for 4–5 minutes until tender but not mushy.
- 4. Assemble bowls
- Divide cauliflower rice among four bowls. Top with buffalo chicken, celery, carrots, and red onion. Drizzle with ranch dressing and sprinkle with blue cheese and chives or green onions.
- 5. Serve
- Serve immediately, garnished as desired.
Zusatztipps für die Zubereitung
To achieve the best results, ensure you have a large skillet, a medium skillet, mixing bowls, a sharp knife, a cutting board, and a spoon or spatula ready. When sautéing the cauliflower rice, keep it on medium heat to ensure it stays tender-crisp rather than becoming mushy. Always check your ingredient labels, as buffalo sauce and mayonnaise may contain hidden soy or allergens.
Varianten und Anpassungen
This recipe is highly adaptable. For a dairy-free version, simply use a dairy-free ranch dressing and omit the blue cheese or feta. If you are in a hurry, you can use pre-riced cauliflower and a rotisserie chicken tossed in buffalo sauce to save time. For those who prefer a different tangy finish, the ranch drizzle can be easily substituted with a blue cheese dressing.
Serviervorschläge
Each serving provides approximately 340 calories, 21 g of fat, 8 g of carbohydrates, and 28 g of protein. For an extra layer of richness, top your bowl with diced avocado or sliced jalapeños for added heat. Serve these bowls immediately to enjoy the contrast of the warm buffalo chicken against the crisp, cold vegetable toppings.
Save With its vibrant colors and bold seasonings, this Keto Buffalo Chicken Cauliflower Rice Bowl is more than just a meal—it is a flavorful experience. Enjoy a healthy, satisfying dinner that brings the best of American comfort food right to your kitchen.
Recipe FAQ
- → Can I use chicken thighs instead of breasts?
Yes, chicken thighs work well and provide extra juiciness for this dish.
- → How do I make the cauliflower rice tender without it becoming mushy?
Sauté the riced cauliflower over medium heat just until tender, about 4–5 minutes, stirring occasionally to avoid moisture buildup.
- → What can I substitute for the ranch drizzle?
Blue cheese dressing or a simple yogurt-based sauce make great alternatives to the ranch drizzle.
- → Is this suitable for a gluten-free diet?
Yes, all ingredients are naturally gluten-free, but always check labels on sauces to confirm.
- → Can I prepare components ahead of time?
You can prepare the cauliflower rice and chicken in advance, then assemble bowls when ready to serve.