Low Calorie Meal Prep Buffalo Turkey & Cauliflower Rice Bowls – Spicy, Satisfying, and Simple

If you love spicy flavors and quick, healthy meals, these Buffalo turkey and cauliflower rice bowls will hit the spot. They’re light, high in protein, and perfect for weekly meal prep. You get all the bold, tangy heat of Buffalo sauce without the heavy calories.

Each bowl comes together with lean ground turkey, fluffy cauliflower rice, crisp veggies, and a cool, creamy drizzle on top. It’s the kind of meal you’ll actually look forward to eating all week.

Low Calorie Meal Prep Buffalo Turkey & Cauliflower Rice Bowls - Spicy, Satisfying, and Simple

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• Lean ground turkey (1.5 pounds, 93% or 99% lean)
• Cauliflower rice (6 cups; fresh or frozen)
• Buffalo wing sauce (1/2 to 3/4 cup; choose your preferred heat)
• Low-sodium chicken broth (1/4 cup, optional for sautéing and moisture)
• Olive oil or avocado oil (1–2 tablespoons)
• Garlic (3 cloves, minced) or garlic powder (1 teaspoon)
• Onion (1 small, diced) or onion powder (1 teaspoon)
• Celery (3 ribs, finely chopped)
• Carrots (2 medium, finely chopped or shredded)
• Bell peppers (2, any color, diced)
• Spinach or kale (2 cups, chopped)
• Plain Greek yogurt (1/2 cup, for topping)
• Fresh lemon juice (1 tablespoon)
• Dried dill or parsley (1 teaspoon)
• Green onions (2–3, sliced, for garnish)
• Salt and black pepper
• Optional add-ons: crumbled blue cheese or feta, avocado, ranch seasoning, red pepper flakes

Method

 

1. Prep the veggies: Dice the onion, celery, carrots, and bell peppers. Mince the garlic. Chop the greens. If using frozen cauliflower rice, keep it ready to go straight from the freezer.
2. Cook the turkey: Heat 1 tablespoon oil in a large skillet over medium-high heat. Add the ground turkey, break it up with a spatula, and season with salt and pepper. Cook until browned and no longer pink, about 6–8 minutes.
3. Flavor the turkey: Add the garlic and onion (or powders) and cook 1–2 minutes. Stir in celery and carrots and cook until slightly tender, about 3–4 minutes.
4. Add Buffalo sauce: Lower heat to medium. Pour in 1/2 cup Buffalo sauce and a splash of broth if the mixture looks dry. Simmer 2–3 minutes. Taste and add more Buffalo sauce if you want extra heat and tang.
5. Wilt the greens: Stir in the chopped spinach or kale and cook until just wilted. Turn off the heat and set the pan aside.
6. Cook the cauliflower rice: In another large skillet, heat 1 teaspoon oil over medium heat. Add the cauliflower rice, season with salt and pepper, and cook 5–7 minutes, stirring, until tender and slightly toasty. If using frozen, cook off the moisture so it’s fluffy, not soggy.
7. Make the yogurt drizzle: In a small bowl, mix Greek yogurt, lemon juice, dried dill or parsley, a pinch of salt, and a little water to thin if needed. It should be creamy but pourable.
8. Assemble the bowls: Divide cauliflower rice among 4–5 meal prep containers. Spoon the Buffalo turkey mixture on top. Add diced bell peppers for crunch. Drizzle with the yogurt sauce and sprinkle green onions. Add optional crumbled blue cheese if you like.
9. Cool before storing: Let the bowls cool for 15–20 minutes at room temperature before sealing the lids. This helps prevent condensation and soggy textures.
10. Store: Seal and refrigerate for up to 4 days. Keep extra yogurt sauce in a separate container if you want to add it after reheating.

What Makes This Special

This recipe brings together spicy, tangy Buffalo flavors with a clean, low-calorie base. It’s the best of both worlds: craveable and practical.

The bowls are designed for meal prep, so you’ll spend less time cooking during the week without sacrificing freshness.

• High protein, low calorie: Lean ground turkey and cauliflower rice keep things light but filling.
• Customizable heat: Adjust the Buffalo sauce to your taste, or swap in a milder sauce if needed.
• Balanced bowl: Protein, fiber, and healthy fats make it a complete, satisfying meal.
• Meal prep friendly: Holds up well in the fridge, reheats cleanly, and tastes even better the next day.

Shopping List

• Lean ground turkey (1.5 pounds, 93% or 99% lean)
• Cauliflower rice (6 cups; fresh or frozen)
• Buffalo wing sauce (1/2 to 3/4 cup; choose your preferred heat)
• Low-sodium chicken broth (1/4 cup, optional for sautéing and moisture)
• Olive oil or avocado oil (1–2 tablespoons)
• Garlic (3 cloves, minced) or garlic powder (1 teaspoon)
• Onion (1 small, diced) or onion powder (1 teaspoon)
• Celery (3 ribs, finely chopped)
• Carrots (2 medium, finely chopped or shredded)
• Bell peppers (2, any color, diced)
• Spinach or kale (2 cups, chopped)
• Plain Greek yogurt (1/2 cup, for topping)
• Fresh lemon juice (1 tablespoon)
• Dried dill or parsley (1 teaspoon)
• Green onions (2–3, sliced, for garnish)
• Salt and black pepper
• Optional add-ons: crumbled blue cheese or feta, avocado, ranch seasoning, red pepper flakes

Step-by-Step Instructions

1. Prep the veggies: Dice the onion, celery, carrots, and bell peppers. Mince the garlic. Chop the greens.

   If using frozen cauliflower rice, keep it ready to go straight from the freezer.

2. Cook the turkey: Heat 1 tablespoon oil in a large skillet over medium-high heat. Add the ground turkey, break it up with a spatula, and season with salt and pepper. Cook until browned and no longer pink, about 6–8 minutes.
3. Flavor the turkey: Add the garlic and onion (or powders) and cook 1–2 minutes.

   Stir in celery and carrots and cook until slightly tender, about 3–4 minutes.

4. Add Buffalo sauce: Lower heat to medium. Pour in 1/2 cup Buffalo sauce and a splash of broth if the mixture looks dry. Simmer 2–3 minutes.

   Taste and add more Buffalo sauce if you want extra heat and tang.

5. Wilt the greens: Stir in the chopped spinach or kale and cook until just wilted. Turn off the heat and set the pan aside.
6. Cook the cauliflower rice: In another large skillet, heat 1 teaspoon oil over medium heat. Add the cauliflower rice, season with salt and pepper, and cook 5–7 minutes, stirring, until tender and slightly toasty.

   If using frozen, cook off the moisture so it’s fluffy, not soggy.

7. Make the yogurt drizzle: In a small bowl, mix Greek yogurt, lemon juice, dried dill or parsley, a pinch of salt, and a little water to thin if needed. It should be creamy but pourable.
8. Assemble the bowls: Divide cauliflower rice among 4–5 meal prep containers. Spoon the Buffalo turkey mixture on top.

   Add diced bell peppers for crunch. Drizzle with the yogurt sauce and sprinkle green onions. Add optional crumbled blue cheese if you like.

9. Cool before storing: Let the bowls cool for 15–20 minutes at room temperature before sealing the lids.

   This helps prevent condensation and soggy textures.

10. Store: Seal and refrigerate for up to 4 days. Keep extra yogurt sauce in a separate container if you want to add it after reheating.

Keeping It Fresh

• Store sauce separately: If you like a fresh drizzle, keep the yogurt sauce in a small container and add right before eating.
• Avoid soggy rice: Cook cauliflower rice until moisture cooks off. Spread it in a thin layer in the pan to steam off excess water.
• Reheat gently: Microwave uncovered for 60–90 seconds, stir, then heat another 30–60 seconds until hot.

  Add sauce and fresh toppings after reheating.

• Freezing: You can freeze the turkey mixture for up to 2 months. Freeze the cauliflower rice separately, or cook from frozen when serving. Add fresh toppings after thawing.

Benefits of This Recipe

• Low calorie, high volume: Cauliflower rice lets you enjoy a big bowl with fewer calories.
• Protein-packed: Lean turkey keeps you full and supports muscle maintenance.
• Veggie-loaded: Carrots, celery, peppers, and greens boost fiber, vitamins, and crunch.
• Quick to make: Everything cooks in under 40 minutes, and assembly is simple.
• Budget-friendly: Ground turkey and frozen cauliflower rice are affordable staples.
• Customizable: Make it mild or spicy, dairy-free or extra creamy—your call.

What Not to Do

• Don’t drown it in sauce: Buffalo sauce is flavorful but can be salty.

  Start with less and add to taste.

• Don’t skip seasoning the rice: A little salt and pepper make the cauliflower base taste like a real part of the dish, not an afterthought.
• Don’t rush cooling: Sealing hot food traps steam and leads to soggy bowls.
• Don’t overcook the turkey: Dry turkey loses flavor. Cook just until no longer pink and then simmer gently with sauce.
• Don’t add delicate toppings before reheating: Items like avocado or fresh herbs are best added right before eating.

Alternatives

• Protein swaps: Use ground chicken, extra-lean beef, or crumbled tofu/tempeh. For tofu, press, crumble, and sauté until golden before adding sauce.
• Different bases: Try half cauliflower rice and half brown rice or quinoa for extra carbs and fiber.
• Sauce options: Go for a mild Buffalo sauce, hot sauce plus a touch of butter, or a sugar-free sauce to keep calories lower.
• Dairy-free topping: Use a dairy-free yogurt or a tahini-lemon drizzle.

  Skip the blue cheese or swap for a dairy-free crumble.

• Extra veggies: Zucchini, broccoli, or shredded cabbage cook quickly and blend well with Buffalo flavors.
• Add healthy fats: A few slices of avocado or a sprinkle of pumpkin seeds add creaminess and crunch without heavy calories.

FAQ

How spicy are these bowls?

That’s up to you. Start with 1/2 cup Buffalo sauce for medium heat and add more to taste. You can also mix in a little Greek yogurt to mellow the sauce without changing the flavor too much.

Can I make this without dairy?

Yes.

Skip the yogurt drizzle or use a dairy-free yogurt. The recipe still tastes great because the Buffalo flavor carries the dish.

How long do these bowls last in the fridge?

They keep well for up to 4 days when stored in airtight containers. For best texture, store toppings and sauce separately and add them after reheating.

What’s the best way to reheat?

Microwave on medium power in 60–90 second bursts, stirring in between, until warm.

Add fresh sauce and optional toppings after reheating for the best flavor and texture.

Can I use rotisserie chicken instead of ground turkey?

Absolutely. Shred the chicken and warm it with Buffalo sauce and a splash of broth. Assemble the bowls the same way.

It’s a great shortcut.

Is cauliflower rice necessary?

No. You can use regular rice, quinoa, or a mix. If you want to keep calories lower, do half cauliflower rice and half grains for a lighter bowl that still feels hearty.

How do I keep the turkey from drying out?

Don’t overcook it during browning, and let it simmer gently with Buffalo sauce and a little broth.

The sauce keeps the meat juicy and flavorful.

Final Thoughts

These Low Calorie Meal Prep Buffalo Turkey & Cauliflower Rice Bowls are bold, satisfying, and easy to build into your weekly routine. The flavors are big, the prep is simple, and the ingredients are flexible. Make a batch on Sunday, and lunch or dinner is sorted for days.

Adjust the heat, add your favorite toppings, and enjoy a meal that’s both light and truly satisfying.