Save It Discover the perfect balance of spicy, savory, and fresh with these Keto Buffalo Chicken Cauliflower Rice Bowls. This low-carb delight brings together the beloved flavor of buffalo chicken with nutrient-packed cauliflower rice for a meal that satisfies both your taste buds and your health goals. Each colorful bowl offers a symphony of textures—tender spiced chicken, fluffy cauliflower rice, crisp vegetables, and a cooling ranch drizzle that ties everything together beautifully.
Save It Buffalo chicken has long been a comfort food favorite, but traditional versions often come with a carb overload. This reimagined keto-friendly version maintains all the flavor while keeping your macros in check. The cauliflower rice base absorbs the rich buffalo sauce beautifully, creating a hearty foundation that will keep you satisfied for hours. Whether you're strictly following a keto lifestyle or simply looking for a nutritious, protein-packed meal, these bowls deliver both nutrition and indulgence.
Ingredients
- For the Buffalo Chicken: 500g boneless skinless chicken breast or thighs (cut into bite-sized pieces), 2 tbsp olive oil, 1/3 cup 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 600g, riced), 1 tbsp olive oil, 1/4 tsp garlic powder, 1/4 tsp onion powder, salt and pepper to taste
- For the Toppings: 1/2 cup thinly sliced celery, 1/2 cup julienned carrots, 1/4 cup finely diced red onion, 1/4 cup crumbled blue cheese or feta (optional), 2 tbsp chopped fresh chives or green onions
- For the Ranch Drizzle: 1/4 cup sour cream, 2 tbsp mayonnaise, 1 tbsp lemon juice, 1 tbsp chopped fresh dill (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 immediately
- Garnish as desired and enjoy while warm.
Zusatztipps für die Zubereitung
Die Intensität der Buffalo-Sauce kann nach Belieben angepasst werden. Für eine mildere Version weniger Sauce verwenden oder mit etwas Butter verdünnen. Wenn Sie Cauliflower Rice selbst herstellen, achten Sie darauf, den Blumenkohl nicht zu überkochen – er sollte bissfest bleiben und nicht matschig werden. Die Ranch-Sauce kann bereits am Vortag zubereitet werden, damit sich die Aromen besser entfalten können.
Varianten und Anpassungen
Für eine schärfere Version können Sie gehackte Jalapeños hinzufügen. Wenn Sie keine Buffalo-Sauce mögen, funktioniert auch BBQ-Sauce mit niedrigem Zuckergehalt hervorragend. Für eine vegetarische Alternative ersetzen Sie das Hühnchen durch gebratenen, gewürzten Tofu oder Tempeh. Bei einer Milchunverträglichkeit können Sie die Ranch-Sauce mit pflanzlicher Sauercrème und Mayonnaise zubereiten und den Blauschimmelkäse weglassen.
Serviervorschläge
Servieren Sie diese Bowls mit zusätzlichen Toppings wie Avocadoscheiben für gesunde Fette oder frischem Limettensaft für extra Frische. Als Beilage eignet sich ein einfacher grüner Salat mit Olivenöl und Zitronensaft. Für Gäste, die keine Keto-Diät befolgen, können Sie zusätzlich ein Körbchen mit Vollkorn-Tortillachips anbieten. Diese Bowls eignen sich auch hervorragend für ein Buffet, bei dem jeder seine eigene Schüssel nach Wunsch zusammenstellen kann.
Save It These Keto Buffalo Chicken Cauliflower Rice Bowls prove that healthy eating doesn't mean sacrificing bold flavors or satisfaction. Perfect for meal prep or a quick dinner solution, they deliver all the comfort of buffalo chicken wings in a complete, nutritionally balanced meal. With just 35 minutes from start to finish, you'll find yourself returning to this recipe whenever you need a reliable low-carb option that doesn't compromise on taste. Enjoy the perfect balance of spicy, creamy, and fresh in every bite!
Common Questions About Recipes
- → How do I make cauliflower rice for this dish?
Roughly chop a medium cauliflower head and pulse in a food processor until it reaches rice-like grains. Sauté it lightly with olive oil and seasonings until tender but firm.
- → Can I use chicken thighs instead of breasts?
Yes, boneless skinless chicken thighs work well and remain juicy when cooked with buffalo sauce and spices.
- → What can I substitute for the ranch drizzle?
Blue cheese dressing or a dairy-free ranch alternative can be used depending on preference or dietary needs.
- → How spicy is the buffalo sauce in this bowl?
The buffalo sauce provides a moderate spicy kick that can be adjusted by using less or milder hot sauce.
- → Is this dish suitable for gluten-free diets?
Yes, this bowl is naturally gluten-free, using cauliflower rice instead of grains or flour-based ingredients.