Name: Buffalo Chicken and Broccoli Meal Prep
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Cuisine: American
Ingredients: 0.25 cup buffalo sauce; 2 tablespoons avocado oil; 1.5 tablespoons honey; 1 tbsp white vinegar; 0.5 tsp garlic powder; 0.5 tsp fine sea salt; 0.25 tsp onion powder; 0.25 tsp smoked paprika; 0.25 tsp black pepper; 1.25 pounds chicken breasts; 1.25 cups rice of choice; 4 cups broccoli florets; green onions, Ranch dressing, cheddar or blue cheese crumbles

This Buffalo Chicken and Broccoli Meal Prep is a simple but incredibly flavorful make-ahead lunch, full of buffalo marinated chicken breast and tender broccoli florets.

Dinner

50 m

American

Project Meal Plan

April 25, 2026

Projectmealplan.com

This Buffalo Chicken and Broccoli Meal Prep is a simple but incredibly flavorful make-ahead lunch, full of buffalo marinated chicken breast and tender broccoli florets.

Buffalo Chicken and Broccoli Meal Prep cover

From the Cook

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Buffalo Chicken and Broccoli Meal Prep

Project Meal Plan Verified

Projectmealplan.com

Ingredients

Warning0 allergens identified

Buffalo Chicken and Broccoli Meal Prep

¼ cup buffalo sauce

2 tablespoons avocado oil

1 ½ tablespoons honey

1 tbsp white vinegar

½ tsp garlic powder

½ tsp fine sea salt

¼ tsp onion powder

¼ tsp smoked paprika

¼ tsp black pepper

1 ¼ pounds chicken breastsboneless and skinless

1 ¼ cups rice of choice

4 cups broccoli florets

green onions, Ranch dressing, cheddar or blue cheese crumblesoptional garnish

Instructions

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Instructions

In a small mason jar with lid, combine buffalo sauce, 1 tablespoon avocado oil (reserve the rest for cooking), honey, white vinegar, garlic powder, sea salt, onion powder, smoked paprika and fresh ground black pepper. Put the lid on tightly and shake until well mixed (you can also use a bowl and whisk). To a medium mixing bowl, add the raw chicken breast pieces. Drizzle half of the sauce over the chicken breast and set the rest aside for later. Stir gently until the chicken is coated in sauce. Cover and let marinate for about 30 minutes (store in the fridge if marinating for any longer, up to 12 hours).

While the chicken is marinating, start cooking the rice according to package directions, or method of choice. Feel free to reduce or increase the amount of rice to your liking. I use my Instant Pot to cook 1 1/4 cup dry white rice, which makes about 3 3/4 cups of cooked rice to divide between 4 meals. Once the rice is done, set aside to cool until the chicken and broccoli are done.

In a large skillet or Dutch oven, heat 1 tablespoon avocado oil over medium heat. When hot, add the chicken to the skillet in an even layer. Let the chicken cook until browning (about 4-5 minutes), then flip pieces and cook for another 4 minutes or until the chicken is fully cooked through (you can break the largest piece in half to check).

Once the chicken is fully cooked, add the broccoli florets and the remaining sauce to the pan, then stir until the broccoli is coated with sauce. Continue to cook over medium heat for 2-3 minutes until the broccoli is bright green and barely fork tender (add another 2-3 minutes cook time if you like more tender broccoli). Stir once more and remove the pan from the heat to cool.

Divide the rice and the buffalo chicken broccoli evenly between 4 meal prep containers. Garnish with green onions, ranch dressing, or any kind of cheese you want. Put the lids on and store for up to 4 days in the refrigerator, or up to 3 months in the freezer. To reheat, loosely cover the meal with the lid and microwave on High for 90 seconds to 2 minutes, or until it’s hot and steamy.

Nutrition

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Tips & Tricks (5)

Dry Brine Your Chicken 🧂
Season chicken breasts with salt and spices 12-24 hours before cooking to allow deep seasoning penetration and ensure juicy, flavorful results even after meal prep storage.
Pound for Even Cooking 🔨
Gently pound chicken breasts to uniform thickness (¾ inch) so they cook evenly and prevent dry outer edges while the center remains undercooked.
Blanch Broccoli First 🥦
Pre-blanch broccoli florets for 2-3 minutes then ice bath them before meal prep to lock in vibrant color, perfect texture, and prevent mushiness throughout the week.
Buffalo Sauce Assembly Secret 🔥
Add buffalo sauce to chicken during the last 2 minutes of cooking rather than marinating, preventing the acidic vinegar from making the meat tough while ensuring bold flavor coating.
Strategic Container Layering 📦
Pack rice on bottom, broccoli and chicken on sides (not touching), then drizzle dressing and toppings separately in small containers to maintain texture and prevent sogginess for 4-5 days.