Buffalo Turkey Meatball & Cauliflower Rice Meal Prep Bowl
Baked turkey meatballs in buffalo sauce over garlic cauliflower rice with celery, carrots and yogurt ranch.
- Prep
- 25 min
- Cook
- 25 min
- Total
- 50 min
- Makes
- 4 bowls
Turkey meatballs bake evenly on a sheet pan in under 20 minutes. A little grated onion and an egg keep them tender, and they hold the buffalo sauce well for several days. Cauliflower rice keeps the bowl lighter; swap in regular rice if you prefer.
Why this recipe works
Baking rather than frying keeps the meatballs lean and hands-off. Butter mellows the vinegar heat of buffalo sauce and helps it cling.
Ingredient notes
Almond flour binds the meatballs and keeps them gluten-free; plain breadcrumbs work if gluten isn't a concern. Cook riced cauliflower until dry, or it turns soggy in the fridge.
Common mistakes
- Overmixing the meat, which makes tough meatballs.
- Leaving the cauliflower rice wet.
What to serve with it
Crumbled blue cheese or extra hot sauce.
Meal prep
Lasts 4 days. Meatballs freeze well for 3 months.
More bowls like this
Cooking tips
Wet your hands to roll the meatballs. Use a cookie scoop for even sizes.
Swaps and variations
Use ground chicken. Use brown rice instead of cauliflower rice.
Storing and reheating
Refrigerate within 2 hours for up to 4 days. Reheat to 165°F (74°C); keep the ranch cold.
Recipe
Buffalo Turkey Meatball & Cauliflower Rice Meal Prep Bowl
- Prep
- 25 min
- Cook
- 25 min
- Total
- 50 min
- Makes
- 4 bowls
Ingredients
- For the meatballs
- For the cauliflower rice
- For the ranch and vegetables
You’ll need: rimmed sheet pan lined with parchment; large skillet; mixing bowl; 4 meal prep containers; instant-read thermometer
Method
-
Heat the oven to 425°F (220°C) and line a sheet pan with parchment.
-
Mix the turkey, egg, almond flour, grated onion, garlic powder and 1/2 teaspoon salt just until combined. Roll into 20 meatballs and place on the pan.
-
Bake 15 to 18 minutes, until browned and the meatballs reach 165°F (74°C).
-
Whisk the hot sauce and melted butter in a large bowl and toss the hot meatballs to coat.
-
Heat the olive oil in a skillet over medium-high heat, add the garlic for 30 seconds, then the riced cauliflower and salt. Cook 5 to 6 minutes, stirring, until tender and most moisture has evaporated.
-
Whisk the yogurt, dill, onion powder and lemon juice for the ranch.
-
Divide the cauliflower rice, meatballs, celery and carrots among 4 containers. Pack the ranch in small separate containers. Cool before sealing.
Questions
Can I air-fry the meatballs?
Yes, at 380°F (195°C) for 10 to 12 minutes.
Can I make them without egg?
Use 1 tablespoon ground flaxseed mixed with 3 tablespoons water.
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