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Keto Buffalo Chicken Bites | Keto Meal Prep

May 15, 2019 By Idriss 5 Comments

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This is long overdue everyone. Long overdue. No, I’m not talking about Keto Buffalo Chicken Bites. I’m talking about Keto Meal Prep.

Few months ago, I asked you, my awesome readers, to tell me if Meal prepping on Keto is something that you struggle with. Your answers were overwhelmingly positive. An average of 70% of you said: Yes, this is something I totally want to see on Broke Foodies.

So I said, let’s do it.

Keto Buffalo Chicken Meal Prep

Keto Chicken Meal Prep

When I was thinking of which Keto Meal Prep recipe I was going to make for this blog post, there were a few questions bouncing around in my head that I absolutely needed to settle before starting this.

I needed to know which protein I was going to use, and what do I serve it with. I didn’t want to make just another recipe that calls for zoodles, or roasted brocolli. I wanted to make lunches that I will look forward to eating during the week. And, I wanted to make keto lunches that resembled the stuff that I usually enjoy.

That’s how I came to choose Buffalo Chicken Bites as a main and Mashed Cauliflower as a side.

To make our lunches last for an entire 5 day week, this is what I did.

Chicken Breasts : 5 lbs which will make 1/2 pound per lunch

Dressing: 1/3 cup mayo + 1/3 cup sour cream + 1 tbsp hot sauce (or more) + 1 tsp Worcestershire sauce + 2 tbsp lemon juice + salt & pepper to taste

Cauliflower Mash : 2 large heads of cauliflower + 1/4 cup unsalted butter + 1/4 cup sour cream + 1/4 cup parmesan + 1 tbsp cream cheese + salt & pepper to taste

Here is what you get per lunch:

For each serving of chicken you get: 10g fat | 2g total carbs | 48g protein and a total of 306 kCals

For each serving of cauliflower you get: 7.5g fat| 9g total carbs (5g net carbs)| 4.8g protein and a total of 114 kCals

The total cost in Canadian dollars for 1 portion: 3,05 $CAD (Cost for entire cookout 30.5$)

The cost for the recipe might be different for you. It all depends on where you live, and shop. But this should give you an idea of how much it will cost for 1 portion out of 10 made.

How to Make Keto Chicken Buffalo Bites

To cut down on calories and unnecessary carbs, I started the process by just applying a dry rub to my chicken.

Chicken Breast Strips with Smokey Chipotle Dry Rub

Next I baked my Chicken for 12-15 minutes at 400F. The reason why I baked my chicken at such a high temperature is simple. Chicken breast tends to dry out very quickly,  so by baking it at a high temperature you’re shortening the cooking process and making sure that your chicken breast remains most and tender.

Roasted Chicken Breast Strips with Smokey Chipotle Dry Rub

Next, I dressed my chicken with the buffalo sauce I have made beforehand. I covered the bowl with plastic wrap and started working on my keto mashed cauliflower.

Keto Buffalo Chicken bites in a glass bowl

To make this low-carb mashed cauliflower, start by cutting your cauliflower into florets. Boil your cauliflower for 10 minutes or until it gets soft enough for your fork to easily go through it. Drain and move to a food processor. Add sour cream, butter, parmesan, cream cheese, salt and pepper. Blend until smooth.

That’s all there is to it folks.

Keto Buffalo Chicken Meal Prep

Here is a question that I get from time to time:

Can I have hot sauce on Keto? Yes. My advice is go with Frank’s Red Hot sauce. It’s the best, the most popular and the most widely available. Not to mention that it’s pretty cheap.

If Frank’s is not your kind of sauce, here is an exhaustive list of Keto Approved hot Sauces. I’m sure you will find one that suits your taste.

The Recipe Card

Keto Buffalo Chicken Meal Prep
Print Pin
5 from 1 vote

Keto Buffalo Chicken Bites

Spicy, Saucy and Easy to make. These are the new kind of Buffalo Chicken Bites you should be making.
Course Dinner/Lunch, Meal Prep
Cuisine Keto, Keto / Low Carb
Keyword Buffalo, butter chicken, Dinner, keto, Meal prep
Prep Time 10 minutes
Cook Time 25 minutes
0 minutes
Servings 10 lunches
Calories 420kcal
Author Idriss

Ingredients

Buffalo Chicken Bites

  • 5 lbs chicken breast cut into small chunks
  • 1/3 cup mayonnaise
  • 1/3 cup sour cream
  • 1 tsp Worcestershire sauce
  • 1 tbsp Frank's red hot sauce
  • 2 tbsp lemon juice
  • 1/4 cup cajun seasoning
  • Salt and Pepper to taste.

Mashed Cauliflower

  • 2 large heads Cauliflower
  • 1/4 cup sour cream
  • 1/4 cup Parmesan
  • 1/4 cup butter at room temp.
  • 1 tbsp cream cheese
  • salt and pepper to taste

Instructions

  • Preheat your oven at 400F. Cut your chicken into medium sized chunks (2-3 inches) and place in a parchment paper lined baking sheet. Carefully drizzle your Cajun spice mix and make sure that your chicken is well coated. Bake for 12-15 minutes.
  • While your chicken is baking, cut your cauliflower into florets and boil on medium-high heat for 10 minutes, or until it gets soft enough for your fork to easily go through. Drain and let cool down for 5 minutes.
  • Move your cooked cauliflower to a food processor, and add butter, sour cream, cream cheese, Parmesan, salt and pepper. Blend until smooth.
  • Make your buffalo sauce by mixing in a large bowl, sour cream, mayonnaise, Worcestershire sauce, hot sauce, lemon juice, salt and pepper. Once your chicken is ready, add it to the bowl and mix.
  • Serve your chicken with your mashed cauliflower. Enjoy!

Nutrition

Fiber: 5gCalories: 420kcalFat: 17.5gProtein: 52.8gCarbohydrates: 11g
Tried this recipe?Mention @broke_foodies to be featured on our page!

Keto Meal Prep | Buffalo Chicken Bites and Mashed Cauliflower | #keto #easy #recipe #mealprep

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Filed Under: Cold Weather, Keto, Make this for dinner !, Meal Prep, Recipe Index

Previous Post: « Keto Panna Cotta | Easy, Simple Dessert
Next Post: Easy Keto Lemonade Recipe »

Reader Interactions

Comments

  1. Shannon

    September 17, 2019 at 15:41

    I would love this recipe, but my husband absolutely HATES mayonnaise. Is there anything I can replace it with like sour cream or something? Thank you!

    Reply
    • Idriss

      September 19, 2019 at 06:48

      Hi Shannon! Sour cream would work perfectly as a replacement 🙂

      Reply
  2. Shelby

    April 21, 2020 at 11:25

    5 stars
    We love this recipe and it has become a keto staple in our house!

    I was wondering if the nutrition info you provided also includes the count for the cauliflower recipe?

    Reply
    • Idriss

      April 22, 2020 at 08:54

      Hi Shelby!
      I’m glad you guys like this recipe 🙂
      The nutrition info is with the cauliflower mash. It makes about 10 servings in total, so each serving should be just about 1/10 in order to match the nutrition info in the recipe card.

      Reply
  3. Shayan Jones

    April 1, 2021 at 12:00

    Hi there, if I change the serving size to 4 servings does it adjust the nutritional value on the page also, don’t think it does but need a way to figure out the nutritional value for just 2 or 4 servings on this dish.

    Thank you!

    Reply

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Hi there!

I'm Idriss. I'm a full-time student and foodie. My wife Lea and I live in Montreal and we love to make and share simple and mostly healthy recipes that fit within a reasonable budget. All foodies are welcome! Read more about us ...

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