The 30-Minute Dump and Bake Buffalo Chicken Dinner (55g Protein!)
After a grueling 9-to-5 workday, nobody wants to wash five different pots and pans. That is why the "Dump and Bake" sheet pan method has become the most viral cooking trend in America this season. This high-protein, ultra-low-effort recipe takes exactly 5 minutes of prep time and delivers a mouthwatering, restaurant-quality dinner.
🛒 The 4 Simple Ingredients
- 1.5 lbs Chicken Breasts, cut into bite-sized cubes
- 1 large head of Fresh Broccoli, chopped into florets
- 1 lb Baby Red Potatoes, halved
- 1/3 cup Frank's RedHot Buffalo Sauce (or any low-calorie hot sauce)
🤫 The Secret Low-Calorie Crispy Coating
To get that satisfying crunch without using heavy oils or breadcrumbs, toss the potatoes and broccoli lightly with one tablespoon of cornstarch and garlic powder before baking. This locks in moisture while creating an incredibly crispy exterior!
👩🍳 Step-by-Step Cooking Instructions
- Preheat your oven to 420°F (215°C) and line a large baking sheet with parchment paper.
- Place the cubed chicken, baby potatoes, and broccoli florets directly onto the sheet pan.
- Drizzle with 1 tablespoon of olive oil, salt, black pepper, and garlic powder. Toss well.
- Pour the buffalo sauce evenly over the chicken pieces only.
- Bake for 25-30 minutes until the chicken reaches an internal temperature of 165°F and the potatoes are fork-tender.
- Divide into 4 meal-prep containers or serve immediately with a drizzle of healthy Greek yogurt ranch!
📊 Macros Per Serving (Makes 4 Servings)
| 🔥 Calories | 390 kcal |
| 💪 Protein | 55g |
| 🥑 Healthy Fats | 8g |
| 🌱 Dietary Fiber | 6g |
🍗 Weeknight dinners just got a whole lot easier! Save this high-protein sheet pan recipe to your favorite board. Tap the link to view our entire 30-minute no-cleanup meal collection!
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