Keto Buffalo Chicken Cauliflower (Printer View)

A spicy keto bowl featuring buffalo chicken, cauliflower rice, fresh veggies, and a tangy ranch drizzle.

# What you'll need:

→ Buffalo Chicken

01 - 1.1 pounds 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, approximately 1.3 pounds, riced
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 dill
22 - 1/2 teaspoon garlic powder
23 - Salt and pepper to taste
24 - 1 to 2 tablespoons water, as needed for consistency

# Method:

01 - In a small bowl, combine sour cream, mayonnaise, lemon juice, dill, garlic powder, salt, and pepper. Gradually add water to achieve a pourable consistency. Reserve until service.
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 for 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 for 1 to 2 minutes. Transfer to a plate.
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 for 4 to 5 minutes until tender but retains slight texture.
04 - Divide cauliflower rice among four serving bowls. Top each with buffalo chicken, celery, carrots, and red onion. Drizzle ranch dressing over each bowl and garnish with blue cheese and chives.
05 - Serve immediately while hot, with additional garnishes as desired.

# Expert Advice:

01 -
  • The buffalo sauce caramelizes slightly on the chicken, creating this addictive tangy-spicy coating that makes you crave another bite.
  • You can have dinner ready faster than it takes to order takeout, yet it feels like you've actually cooked something impressive.
  • The cooling crunch of fresh vegetables and creamy ranch drizzle balances the heat perfectly, so your mouth never gets overwhelmed.
02 -
  • Don't overcrowd the pan when cooking chicken—if your pieces aren't in a single layer with space between them, they'll steam instead of sear, and you'll miss that golden exterior that makes this dish taste restaurant-quality.
  • The melted butter in the buffalo sauce is non-negotiable; it transforms the sauce from a thin liquid into something that actually clings to the chicken and stays put.
  • Cauliflower rice releases water as it cooks, so medium heat and constant stirring prevents it from becoming soggy and bland—this is where people usually go wrong with cauliflower rice dishes.
03 -
  • Cook your vegetables (especially the cauliflower rice) in a separate pan from the chicken so you can control the heat and texture of each element independently—this is what separates homemade from rushed.
  • Make your ranch dressing the day before and let it sit in the fridge overnight; the flavors deepen and it becomes even better than the first time you made it.
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