Pulled Buffalo Chicken And Rice With Roasted Cauliflower

These buffalo chicken meal-prep bowls combine tender slow-cooker chicken, fluffy jasmine rice, and garlicky roasted cauliflower for a flavorful, balanced family meal.

A QUICK NOTE

Reserve ¼ of the buffalo sauce before pouring any over the raw chicken. That clean portion can be used safely for drizzling over the finished bowls.

COOK TIME

Slow cooker: 3–4 hours on HIGH or 6–8 hours on LOW

Cauliflower: 25–30 minutes

Rice: 3 minutes at high pressure, plus a 10-minute natural release

BUFFALO CHICKEN:

• 1 pound boneless, skinless chicken breasts

• 1 red bell pepper, diced

• ¼ cup Frank’s buffalo sauce

• 1 tablespoon lime juice

• 2 tablespoons honey

• 2 tablespoons low-sodium chicken broth

• 1 teaspoon garlic powder

• 1 teaspoon chili powder

• ½ teaspoon onion powder

• ½ teaspoon ground cumin

• ½ teaspoon paprika

RICE:

• 1 cup jasmine rice

• 1 cup low-sodium chicken broth

• Lime juice, to taste

• Salt and pepper, to taste

ROASTED CAULIFLOWER:

• 1 medium head cauliflower, cut into florets, about 6 cups

• 3 tablespoons olive oil

• 3 cloves garlic, minced

• ½ teaspoon dried parsley

• ½ teaspoon salt

• ¼ teaspoon ground black pepper

FOR SERVING:

• Reserved buffalo sauce

• Sliced green onion

• Crumbled blue cheese, feta, or goat cheese, optional

DIRECTIONS:

1. Place the chicken breasts and diced red bell pepper in the slow cooker.

2. In a small bowl, stir together the buffalo sauce, lime juice, honey, chicken broth, garlic powder, chili powder, onion powder, cumin, and paprika. Reserve ¼ of the sauce for serving.

3. Pour the remaining sauce over the chicken, turning the chicken until evenly coated.

4. Cover and cook for 3–4 hours on HIGH or 6–8 hours on LOW. When the chicken is fully cooked and tender, shred it with two forks and stir it into the sauce.

5. Near the end of the slow-cooker time, add the jasmine rice, chicken broth, and a squeeze of lime juice to a pressure cooker. Cook on high pressure for 3 minutes, then allow a 10-minute natural release. Vent any remaining pressure, fluff the rice, and season with additional lime juice, salt, and pepper to taste.

6. For the cauliflower, preheat the oven to 425°F. Toss the cauliflower florets with the olive oil, garlic, parsley, salt, and pepper. Spread them in a single layer on a baking sheet.

7. Roast for 25–30 minutes, flipping halfway through, until the edges are lightly golden.

8. Divide the buffalo chicken, rice, and roasted cauliflower among bowls or meal-prep containers. Finish with the reserved buffalo sauce, sliced green onion, and crumbled cheese, if desired.

Leftover buffalo chicken also makes a great filling for an air-fryer quesadilla.