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Buffalo Turkey Cauliflower Skillet

This 4-ingredient buffalo turkey cauliflower skillet makes a quick and easy, healthy dinner and doubles as a great meal-prep option for the week!

This 4-ingredient buffalo turkey cauliflower skillet makes a quick and easy, healthy dinner and doubles as a great meal-prep option for the week!

If you’re a lover of quick and easy meals (and who isn’t?), this buffalo turkey cauliflower skillet is definitely for you.

I’ve been a bit MIA on here lately and it’s not for lack of cooking! I’m actually weirdly, out of the blue, majorly into meal prep these days.

It’s funny because I’m pretty sure I’ve written posts on here talking about how it just wasn’t for me – I like spontaneity, I have no reason to prep when I work from home, I don’t want to spend a better portion of my day cooking for the entire week, etc.

But something happened while I was in Portugal last month.

I hit the point in vacation where you can’t wait to get home and back to eating normal/healthy and I just had all this unfounded motivation to start meal prepping.

Pretty sure the only other time I’ve catered a recipe on here to meal prep was these Slow cooker shredded Mexican beef bowls.

So, I came home and I’ve been going strong with it for a month now.

I haven’t really thought to share much of what I’m making (aside from some impromptu Instagram shares like this pumpkin cherry oat bread) because the reality is that I keep things really simple when it comes to meal prep.

Partly because it makes prep easier (aka – I prep “components” more so than full on meals) and partly because when you’re tracking macros (which I do), simple meals mean a lot less macro math and fidgeting with My Fitness Pal.

The thing is, everyone likes simple right?

So I decided to take a few basic pictures to go with this very basic recipe and share!

This buffalo turkey cauliflower skillet comes together in just minutes. All you need is 4 ingredients!

What ingredients do I need for this buffalo turkey cauliflower skillet?

The best part about this recipe is you need just four ingredients (we’re not counting salt and pepper, mmk?)

  • ground turkey
  • riced cauliflower
  • buffalo sauce
  • green onions and/or cilantro

Frozen riced cauliflower bags are totally fine and make this recipe even quicker. I typically use them (like for this curry cauliflower rice) instead of making my own.

This time, however, I riced my own in the food processor because I happened to have a head of cauliflower in the fridge that needed to be used.

Texas Pete buffalo wing sauce is what I used and makes life easier than making your own with butter + Frank’s red hot. Not to mention, the macros are better using this stuff.

Fresh herbs are key whether it’s green onions or cilantro, the pop of greenery both visually and for the brightness in each bite is key to balance the heat of the buffalo sauce and to bring some life to the turkey and cauliflower.

When cooking ground turkey, it’s just as important not to overcook it as it is not to undercook it. If you’re worried about either, check out this post on how long to cook ground turkey for the full breakdown.

One more word on this easy skillet dish – be generous with the salt and pepper.

Turkey and cauliflower are two kind of bland ingredients, they need some seasoning love. Use probably double the salt you normally would, trust me.

Or, try this turkey sweet potato skillet out instead, it’s got lots of flavor from the Mexican inspired spices. Prefer beef? Here’s another great skillet meal – ground beef sweet potato skillet.

Make this buffalo turkey cauliflower skillet for those nights you dinner on the table FAST or for your weekly meal prep. It's delicious and SO easy!

How do you eat this buffalo turkey cauliflower skillet?

You can totally put this in a bowl and call it a day. Maybe throw a fried egg on top? Mmmm.

But here are some other options to consider:

  • Put a serving on some salad greens, use a creamy blue cheese or ranch dressing (to go with the buffalo theme) and throw in some of your favorite salad toppings like cherry tomatoes, or bell peppers – both are great complements to the ingredients in the buffalo turkey cauliflower.
  • Turn it into a quesadilla or flatbread. I love Joseph’s lavash wraps (if you’re tracking macros and not using these in your diet, you’re missing out!). Melt some grated cheese on your favorite pita/lavash/tortilla and top with a serving of the buffalo turkey cauliflower.
  • Serve it over rice!

If you love buffalo sauce, you’ll love these other recipes too!

Buffalo chicken soup with orzo
Buffalo chicken broccoli cheddar bites
Buffalo chicken Triscuit nachos
Buffalo sauce beef jerky
Buffalo hummus chicken waffle bites

And for the buffalo wing lovers, try these buffalo Instant Pot chicken quarters instead. Less mess, all the same crave-worthy flavor!

Buffalo Turkey Cauliflower Skillet

Buffalo Turkey Cauliflower Skillet

Yield: 4 servings
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes

This 4-ingredient buffalo turkey cauliflower skillet makes a quick and easy, healthy dinner and doubles as a great meal-prep option for the week!


  • 1 pound ground turkey
  • 1 medium head cauliflower (or frozen riced cauliflower *see note)
  • 1/2 cup buffalo wing sauce
  • salt and pepper, to taste
  • chopped green onions and/or cilantro for garnish


  1. If using fresh cauliflower - wash and trim then place florets in a food processor and process until "riced". Set aside.
  2. Place a large greased skillet over medium-high heat.
  3. Add the turkey once hot and cook, breaking up with a spatula until browned.
  4. Drain water from the skillet then add the riced cauliflower to the turkey.
  5. Season generously with salt and pepper. Cook for another 5 minutes, stirring often until cauliflower is softened.
  6. Add the buffalo sauce to the skillet and mix until thoroughly combined.
  7. Remove from heat, add the chopped herbs to the skillet and serve.


*If using frozen riced cauliflower, you'll want about 2 12-ounce sized bags - enough to mimic the quantity you'd get from ricing a normal sized head of cauliflower

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 330Total Fat: 21gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 120mgSodium: 946mgCarbohydrates: 7gFiber: 4gSugar: 3gProtein: 31g

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition information can vary for a variety of reasons. For the most precise nutritional data use your preferred nutrition calculator based on the actual ingredients you used in the recipe.


Please leave a comment below or pin it to your Pinterest account!


Thursday 20th of May 2021

I just made this and it is delicious...i added some garlic and also broccoli and I used just a small amount of low sodium soy sauce. I tasted it before I added the buffalo sauce and I would absolutely eat it without the buffalo sauce too.ill definitely be making this again

Phoebe Goodson

Wednesday 11th of March 2020

Hi. I have the frozen cauliflower. Should I microwave per bag instructions or thaw in refrigerator?

Running to the Kitchen

Wednesday 11th of March 2020

Either is fine. I'd probably just thaw at room temp or fridge since it will cook in skillet. If I was short on time, I'd even add it to the skillet still frozen as it cooks so fast when it's riced.


Wednesday 31st of October 2018

YUM...I think I'm going to try this in some lettuce "wraps"

Thanks for sharing! :)

Running to the Kitchen

Thursday 1st of November 2018

Great idea! Enjoy :)

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