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Healthy Recipes | Buffalo Chicken Ranch Whole30 Meal Prep

Carol Blair
Thursday 12 September 2019
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This Whole30 buffalo chicken ranch meal prep is Whole30 meal prep perfection! Totally loaded with flavor, protein, healthy fats, and fiber, this is a great meal prep idea for lunch. With cauliflower rice and homemade ranch dressing, this will definitely become one of your favorite meal prep recipes.

We’d decided to work together as a sort of last-minute thing. I knew I needed to hire someone to help out with the day-to-day tasks here but was a bit terrified. But then one of my oldest friends came to me, it made sense, and working with one of your besties sounded like a damn good idea. So I hired her.

Cauliflower rice, shredded buffalo chicken, and an easy side salad make for a great Keto, Low-carb, high-protein, or paleo diet meal prep option.

This recipe and entire meal prep comes together in less than 20 minutes, making it perfect to make for lunches, if you’re on a time crunch, or if you’re making various meal prep dishes. Delicious, healthy recipes like this or my Instant Pot Chicken Noodle Soup and Skinny Taco Salad – Meal Prep are lifesavers for busy weeks!

Buffalo Chicken Ranch Whole30 Meal Prep 

Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings 5 servings
Calories 287 kcal

Ingredients:

Buffalo Chicken:
  • 1 cucumber diced
  • 1 cup grape tomatoes halved
  • 1 bunch green onions sliced thin
  • 2 avocados peeled, seeded, and diced before serving
  • Whole30 ranch dressing for drizzling
  • celery sticks for garnish
  • 2 12-ounce bags frozen cauliflower rice
  • salt
  • pinch turmeric if desired
  • 1 head romaine lettuce shredded
  • 2 medium boneless skinless chicken breasts
  • 1/4 cup Frank's Red Hot Sauce
  • 2 Tbsp. ghee
  • 1 tsp. salt
  • 1 Tbsp. Whole30 mayonnaise

Equipment Needed:
  • meal prep containers
  • Instant Pot

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Instructions:

  1. First, If you do not have an Instant Pot, see Note for alternate directions for chicken using a slow cooker.
  2. Second, Make your shredded chicken: combine chicken breasts, Frank's Red Hot Sauce, ghee, and salt in the pot of an Instant Pot. Do not add water. Secure lid and cook on Manual, high pressure for 20 minutes. Quick release pressure and remove chicken breasts from the pot. Shred with two forks then return to pot. Add in 1 tablespoon mayonnaise and cook on Sauté mode a few minutes until sauce is absorbed.
  3. Next, Put frozen cauliflower rice in a saucepan with a lid and place over low heat. Cook until thawed and cooked through, seasoning with salt. Add a pinch of turmeric for color, if desired, and stir very well to combine. Remove from heat.
  4. Assemble your meal prep: evenly divide all ingredients among 4-6 meal prep containers. Spoon cauliflower rice into 1/3 of each container, place romaine into 1/3 of each container, then place chicken in other 1/3. Top with tomatoes and cucumbers, then sprinkle with green onions. Serve with freshly diced avocado, cucumber sticks, and plenty of Whole30 Ranch dressing.

Recipe Notes:

  • If you do not have an Instant Pot, make chicken in a slow cooker instead of an Instant Pot: In the pot of a slow-cooker, combine chicken, Frank's Red Hot Sauce, ghee, and salt. Do not add water. Cook on low for 6 to 8 hours, or cook on high for 4 to 6 hours. After about 3/4 of the time, shred the chicken breasts with two forks then add 1 Tbsp. mayonnaise. Stir to coat and let the chicken cook for a few minutes longer, or until sauce is absorbed. 





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