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High Protein Buffalo Turkey Bowls - A Spicy, Satisfying Meal Prep Favorite

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Ground turkey: 1 to 1.5 pounds of 93% lean works well for juicy, high-protein crumbles.
  • Buffalo sauce ingredients: 1/2 cup hot sauce (like Frank’s RedHot), 1.5 to 2 tablespoons butter or ghee, 1 teaspoon honey or maple syrup, 1/2 teaspoon garlic powder.
  • Rice or grain base: 3 to 4 cups cooked white rice, brown rice, or quinoa.
  • Veggies: 1 cup diced celery, 1 cup shredded carrots, 1 red bell pepper (diced), 2 cups shredded romaine or crunchy greens.
  • Aromatics: 1 small onion (diced) and 2 to 3 cloves garlic (minced).
  • Seasonings for turkey: 1 teaspoon kosher salt, 1/2 teaspoon black pepper, 1 teaspoon paprika, 1/2 teaspoon onion powder.
  • Yogurt ranch drizzle: 3/4 cup plain Greek yogurt, 1 to 2 tablespoons water or milk to thin, 1 teaspoon dried dill, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1 tablespoon lemon juice, salt and pepper to taste.
  • Toppings (optional): Green onions, crumbled blue cheese or feta, avocado slices, a squeeze of fresh lemon, chopped parsley.
  • Oil for cooking: 1 tablespoon olive oil or avocado oil.

Method
 

  1. Cook your base: Prepare rice or quinoa according to package directions. Fluff and set aside. For meal prep, spread it on a tray to cool so it doesn’t steam the greens later.
  2. Mix the yogurt ranch: In a small bowl, whisk Greek yogurt, water or milk, dill, garlic powder, onion powder, lemon juice, salt, and pepper. Adjust thickness to drizzle. Refrigerate until serving.
  3. Prep the veggies: Dice celery and bell pepper, shred carrots, and chop romaine. Keep them in separate bowls so they stay crisp.
  4. Make the buffalo sauce: In a small saucepan over low heat, melt butter or ghee. Whisk in hot sauce, honey, and garlic powder. Turn off heat. Taste and adjust heat with more hot sauce or mellow it with a little extra butter.
  5. Sauté aromatics: Heat oil in a large skillet over medium. Add onion and cook 3 to 4 minutes until translucent. Stir in garlic for 30 seconds until fragrant.
  6. Brown the turkey: Add ground turkey, breaking it into small crumbles. Season with salt, pepper, paprika, and onion powder. Cook 6 to 8 minutes until no longer pink and lightly browned.
  7. Coat with buffalo sauce: Pour the buffalo sauce over the turkey. Stir to coat and simmer 1 to 2 minutes so it soaks in. If it looks dry, add a splash of water or extra hot sauce.
  8. Assemble the bowls: Add a scoop of rice to each bowl. Top with buffalo turkey, then layer on celery, carrots, and bell pepper. Add romaine for crunch.
  9. Finish with toppings: Drizzle yogurt ranch over the top. Add green onions, a squeeze of lemon, and blue cheese or avocado if you like. Serve warm.