Healthy Buffalo Ranch Bowl

Flavorful, easy, high protein, filling—what more can you want. Made with crispy buffalo tofu, microwaveable brown rice, plenty of fresh veggies, and a creamy Greek yogurt ranch dressing, this meal delivers all the bold flavors of buffalo ranch with a nourishing twist. Thanks to the combination of protein and fiber, it's both satisfying and filling, with approximately 40+ grams of protein per serving. Whether you choose the vegetarian version with tofu or swap in chicken, this is the kind of quick and flavorful meal that makes healthy eating feel simple, sustainable, and delicious enough for even the busiest weeknights.

Healthy Buffalo Ranch Bowl

Serves 1

Ingredients

Crispy Buffalo Tofu

• ½ of a 16 oz package extra-firm tofu, pressed and torn into bite-sized pieces*

• 1 tsp avocado oil

• ½ tsp garlic powder

• ½ tsp onion powder

• Pinch of sea salt

• 1 tbsp cornstarch

• 2–3 tbsp buffalo sauce (I like the one from Primal Kitchen) - added AFTER cooking

Greek Yogurt Ranch Dressing**

• ⅓ cup plain Greek yogurt

• 1½ tbsp ranch seasoning

• Juice from ¼ lemon

• 1–2 tbsp water, as needed to thin

Bowl

• 1 cup frozen brown rice, microwaved according to package directions

• 1 cup romaine lettuce, chopped

• Handful of cherry tomatoes, halved

• 1/2 cup cucumber slices

• Pickled red onion

*You can swap out of the tofu for chicken if preferred (both choices are high-protein)

**If you want to make this recipe extra fast, you can replace the greek yogurt ranch dressing with store-bought ranch dressing. The Greek Yogurt version provides more protein and less calories (when compared to the same amount of store-bought).

Instructions

1. Tear the tofu into bite sized pieces, add to a bowl, and toss with avocado oil, garlic powder, onion powder, sea salt and cornstarch. 

2. Air Fryer: Preheat the air fryer to 400°F. Add the tofu pieces to the basket in a single layer and cook for 12-15 minutes, or until golden and crispy.
   Oven: Preheat the oven to 425°F. Spread the tofu on a parchment-lined baking sheet and bake for 20-25 minutes, flipping halfway through, until golden and crisp.

3. While the tofu cooks, whisk together the Greek yogurt, ranch seasoning, lemon juice, and water until smooth and creamy.

4. Microwave the brown rice according to package directions.

5. Transfer the cooked tofu to a bowl and toss with buffalo sauce until evenly coated.

6. Assemble the bowl: add the rice, romaine, buffalo tofu, cherry tomatoes, cucumber, and pickled red onion.

7. Finish with a generous drizzle of the Greek yogurt ranch dressing. Optional to add an extra light drizzle of buffalo sauce. Enjoy!