Buffalo Chicken and Rice Power Bowl with Roasted Peppers

This Buffalo Chicken and Rice Power Bowl brings diner-style buffalo heat to your table in just 30 minutes, without any of the high-FODMAP triggers that typically hide in classic buffalo sauces and ranch dressings. Juicy chicken breast strips are tossed in a garlic-free buffalo sauce and pan-seared until lightly charred, then piled over fluffy rice with sweet roasted bell peppers. A cooling, dairy-free ranch-style sauce made with lactose-free yogurt and fresh herbs ties everything together, giving you all the tangy, spicy, creamy flavor of a classic buffalo bowl with none of the bloat. Built for busy weeknights, this recipe uses simple low-FODMAP swaps: garlic-infused oil instead of fresh garlic, a measured dose of hot sauce, and lactose-free yogurt in place of sour cream or buttermilk. Rice and low-FODMAP vegetables like bell peppers, carrots, and spinach keep portions filling and gut-friendly, while green onion tops (green parts only) add fresh allium flavor without the FODMAP load. It's a satisfying, protein-packed bowl that's as easy on digestion as it is on your schedule.

Ingredients

• 1.5 cupslong-grain white rice, uncooked
• 3 cupswater, for cooking rice
• 1.5 lbsboneless skinless chicken breasts, sliced into strips
• 3 tbspGarlic-infused olive oil, divided
• 0.5 cupLow-FODMAP hot sauce, such as Frank's RedHot, check label for garlic/onion
• 1 tspsmoked paprika
• 1 tspsalt, divided, to taste
• 0.5 tspblack pepper, divided, to taste
• 2 mediumred bell peppers, sliced into strips
• 1 mediumYellow bell peppers, sliced into strips
• 0.5 cupLactose-free plain yogurt
• 1 tbspfresh chives, finely chopped
• 1 tspfresh dill, finely chopped
• 1 tbsplemon juice, fresh
• 2 tbspGreen onion tops, thinly sliced, green parts only, for garnish
• 2 cupsbaby spinach, fresh
• 1 cupcarrots, shredded

Method

1. Preheat the oven to 425°F (220°C). Combine rice and water in a medium saucepan, bring to a boil, then cover and reduce heat to low. Simmer until rice is tender and water is absorbed. 18:00
2. While the rice cooks, toss the sliced bell peppers with 1 tablespoon garlic-infused oil, a pinch of salt, and pepper on a rimmed baking sheet. Spread in a single layer.
3. Roast the peppers in the preheated oven until softened and lightly charred at the edges. 15:00
4. Slice the chicken breasts into even strips on a cutting board.
5. In a small mixing bowl, whisk together the hot sauce, remaining 2 tablespoons garlic-infused oil, smoked paprika, half the salt, and half the pepper to make the buffalo marinade.
6. Toss the chicken strips in the buffalo marinade until evenly coated.
7. Heat a large skillet over medium-high heat. Add the marinated chicken strips and cook, turning occasionally with tongs, until browned and cooked through. 8:00
8. While the chicken cooks, whisk together the lactose-free yogurt, chives, dill, lemon juice, and remaining salt and pepper in a medium mixing bowl to make the dairy-free ranch-style sauce.
9. Fluff the cooked rice with a fork and divide it among four bowls. Top each bowl with baby spinach and shredded carrots.
10. Arrange the roasted peppers and buffalo chicken strips over the rice in each bowl.
11. Drizzle generously with the dairy-free ranch-style sauce and garnish with sliced green onion tops before serving.