Keto Buffalo Chicken Cauliflower (Printable Version)

A spicy low-carb bowl with buffalo chicken, cauliflower rice, crisp veggies, and a tangy ranch drizzle.

# What You'll Need:

→ Buffalo Chicken

01 - 1.1 lb boneless, skinless chicken breast or thighs, cut into bite-sized pieces
02 - 2 tablespoons olive oil
03 - 1/3 cup buffalo hot sauce
04 - 1 tablespoon unsalted butter, melted
05 - 1/2 teaspoon garlic powder
06 - 1/2 teaspoon smoked paprika
07 - Salt and pepper to taste

→ Cauliflower Rice

08 - 1 medium head cauliflower, riced (approximately 1.3 lbs)
09 - 1 tablespoon olive oil
10 - 1/4 teaspoon garlic powder
11 - 1/4 teaspoon onion powder
12 - Salt and pepper to taste

→ Toppings

13 - 1/2 cup celery, thinly sliced
14 - 1/2 cup carrots, julienned
15 - 1/4 cup red onion, finely diced
16 - 1/4 cup crumbled blue cheese or feta, optional
17 - 2 tablespoons fresh chives or green onions, chopped

→ Ranch Drizzle

18 - 1/4 cup sour cream
19 - 2 tablespoons mayonnaise
20 - 1 tablespoon lemon juice
21 - 1 tablespoon fresh dill, chopped or 1/2 teaspoon dried
22 - 1/2 teaspoon garlic powder
23 - Salt and pepper to taste
24 - 1 to 2 tablespoons water as needed for consistency

# How to Prepare:

01 - Combine sour cream, mayonnaise, lemon juice, dill, garlic powder, salt, and pepper in a small bowl. Thin with water to achieve drizzling consistency. Reserve for finishing bowls.
02 - Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Add chicken pieces and season with salt, pepper, garlic powder, and smoked paprika. Sauté 5 to 6 minutes until golden and cooked through. Reduce heat to low, add buffalo sauce and melted butter, toss to coat evenly, and cook 1 to 2 minutes more. Remove from heat.
03 - While chicken cooks, heat 1 tablespoon olive oil in a separate large skillet over medium heat. Add riced cauliflower, garlic powder, onion powder, salt, and pepper. Sauté 4 to 5 minutes until tender with slight firmness.
04 - Divide prepared cauliflower rice evenly among four bowls. Top each with buffalo chicken, sliced celery, julienned carrots, and diced red onion. Drizzle generously with ranch dressing and garnish with blue cheese and fresh chives.
05 - Serve immediately while components retain optimal temperature and texture. Adjust seasonings or additional toppings according to preference.

# Expert Suggestions:

01 -
  • It tastes like bar food without the carb crash or guilt that usually follows.
  • Everything comes together in under 35 minutes, which means it fits into a busy weeknight like it was meant to.
  • The recipe feels adaptable enough to work with whatever's in your fridge, so you actually want to make it again.
02 -
  • If your buffalo sauce has added sugar listed early in the ingredients, swap it for a cleaner option; it'll make the whole bowl genuinely keto and not just technically low-carb.
  • Don't overcook the cauliflower rice—it goes from tender to mushy in about 30 seconds, and mushy changes the whole eating experience.
03 -
  • If you're short on time, rotisserie chicken tossed in warm buffalo sauce and butter works just as well as cooking it from scratch, and nobody will know the difference.
  • Pre-riced cauliflower saves you the step of processing it, though the texture of fresh-riced is noticeably better if you're willing to spend three minutes.
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