Hello, welcome to my beautiful world! My name is Prisca Bush. I am a food lover; I enjoy writing about my favorite recipes.
Introduction
There’s something incredibly comforting about one-pan meals, especially on the days when life feels overwhelmingly busy. I still remember the first time I whipped up this Buffalo Turkey Cauliflower Skillet Recipe—it was one of those chaotic evenings when I was craving something flavorful but didn’t want to spend an hour cooking or washing dishes afterward. I opened the fridge, saw ground turkey, a head of cauliflower, and an almost-empty bottle of buffalo sauce, and thought, “Why not?”
Twenty minutes later, I was staring at a sizzling, bold, spicy skillet loaded with protein and veggies. One bite and I knew this dish was going to stay in my weekly rotation forever. It had all the things I love: heat, crunch, savory goodness, and just enough guilt-free creaminess to bring everything together.
Since then, I’ve made countless variations, but this version remains my go-to. It’s low-carb, gluten-free, keto-friendly, and makes a fantastic meal prep dish—but more importantly, it’s absolutely delicious. If you’re a fan of buffalo chicken, you’re going to fall in love with this Buffalo Turkey Cauliflower Skillet Recipe.
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Buffalo Turkey Cauliflower Skillet Recipe (2026)
Ingredients for Buffalo Turkey Cauliflower Skillet Recipe
These simple ingredients come together to create a big, bold, spicy flavor profile.
Main Ingredients
- 1 lb (450 g) ground turkey
- 1 medium head cauliflower, cut into small florets or “rice”
- 1 tbsp olive oil (or avocado oil)
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 1 carrot, shredded or finely diced (optional for sweetness)
- 1 celery stalk, diced (optional for buffalo “wing” flavor)
- 1 tsp salt
- ½ tsp black pepper
- ½ tsp smoked paprika
- ½ tsp garlic powder
- ¼ tsp onion powder
Buffalo Sauce Mixture
- ½ cup buffalo sauce (Frank’s RedHot is classic)
- 2 tbsp butter or ghee (for creaminess and balance)
- ¼ cup chicken broth or water
Optional Mix-Ins & Toppings
- ½ cup shredded cheddar or mozzarella
- 2 tbsp ranch dressing or blue cheese dressing
- Blue cheese crumbles
- Green onions, sliced
- Fresh parsley, chopped
- Avocado slices
How to Prepare Buffalo Turkey Cauliflower Skillet Recipe
This Buffalo Turkey Cauliflower Skillet Recipe is incredibly straightforward. Follow these steps and you’ll have a flavorful, healthy dinner in no time.
Step 1: Prep the Cauliflower
Cut the cauliflower into small bite-sized florets. Alternatively, pulse the cauliflower in a food processor to make “cauliflower rice.”
Smaller pieces cook faster and absorb more buffalo flavor.
Step 2: Sauté the Aromatics
Heat olive oil in a large skillet over medium heat.
Add the chopped onion, celery, and carrot. Sauté for 3–4 minutes until the vegetables soften and become fragrant.
Add the minced garlic and cook for another 30–60 seconds.
Step 3: Cook the Ground Turkey
Add the ground turkey to the skillet. Break it apart using a wooden spoon.
Season with salt, black pepper, smoked paprika, garlic powder, and onion powder.
Cook until the turkey is fully browned and no longer pink, about 5–7 minutes.
Step 4: Add the Cauliflower
Add the cauliflower florets or cauliflower rice to the skillet.
Stir everything together and cook for 5–7 minutes, allowing the cauliflower to soften slightly while soaking in flavor.
Step 5: Add the Buffalo Sauce Mixture
In a small bowl, combine buffalo sauce, butter, and chicken broth. Stir until well mixed.
Pour the sauce into the skillet, tossing everything until evenly coated.
Reduce heat to medium-low and let the mixture simmer for 5–10 minutes. This helps the flavors blend and the cauliflower become tender.
Step 6: Add Cheese (Optional But Amazing)
If you like creamy, cheesy buffalo dishes:
- Add ½ cup shredded cheese
- Stir until melted into the sauce
This creates a luxurious, slightly creamy buffalo skillet.
Step 7: Finish and Garnish
Remove from heat. Add chopped green onions, fresh parsley, or blue cheese crumbles.
Drizzle with ranch or blue cheese dressing if desired.
How to Serve Buffalo Turkey Cauliflower Skillet Recipe
This Buffalo Turkey Cauliflower Skillet Recipe is incredibly versatile. You can serve it in many delicious ways depending on your mood and dietary preferences.
1. As a Skillet Meal (Most Popular)
Serve straight from the pan into bowls.
Add your favorite toppings such as ranch, blue cheese, or sliced avocado.
2. Over Rice or Quinoa
Perfect if you want a more filling dish or need extra carbs.
3. Stuffed into a Baked Sweet Potato
The sweetness of the potato pairs beautifully with spicy buffalo sauce.
4. In Lettuce Wraps
A refreshing, low-carb, high-protein option.
5. With Pasta or Egg Noodles
Buffalo pasta? Surprisingly delicious!
6. Wrapped in a Tortilla
Makes an amazing buffalo turkey wrap for lunch.
7. As a Meal Prep Bowl
Portion into airtight containers and enjoy over the next 3–4 days.
Tips for Making the Best Buffalo Turkey Cauliflower Skillet Recipe
Here are helpful tips to take your dish from good to incredible.
1. Adjust the Heat Level
If you want mild:
→ Use mild buffalo sauce or add extra butter.
If you want hotter:
→ Add cayenne, jalapeños, or use an extra-spicy buffalo sauce.
2. Don’t Overcook the Cauliflower
Soft-but-firm cauliflower adds texture. Overcooking will make the skillet mushy.
3. Add More Veggies
This dish is a great “clean out the fridge” meal. Add any of the following:
- Zucchini
- Bell peppers
- Spinach
- Broccoli
- Mushrooms
All work beautifully here.
4. Use Ground Chicken or Beef Instead
Ground turkey is lean, but this recipe tastes fantastic with ground chicken or extra-lean ground beef.
5. Add Cheese for Creaminess
If you love creamy buffalo dip, add:
- Shredded cheddar
- Mozzarella
- Cream cheese
- Monterey Jack
This makes an ultra-creamy version.
6. Use Pre-Riced Cauliflower for Speed
Fresh or frozen cauliflower rice significantly cuts prep time.
7. Taste Before Serving
Different buffalo sauce brands vary in salt and spice levels. Adjust seasoning to your preference.
Variations of Buffalo Turkey Cauliflower Skillet Recipe
This Buffalo Turkey Cauliflower Skillet Recipe is highly customizable. Try one of these fun variations based on your cravings.
1. Creamy Buffalo Turkey Skillet
Stir in 4 oz cream cheese or ¼ cup Greek yogurt for a creamy, velvety texture.
2. Extra-Veggie Buffalo Skillet
Double the veggies and reduce the turkey for a lighter, more plant-based option.
3. Cheesy Buffalo Pasta Skillet
Add cooked pasta directly into the skillet and mix with the sauce.
Top with cheese and broil for 5 minutes. Delicious comfort food!
4. Buffalo Turkey and Rice Casserole
Mix cooked rice into the skillet.
Top with cheddar and bake for 10 minutes to create a casserole-style dish.
5. Blue Cheese Lovers Version
Add blue cheese crumbles directly into the skillet and stir until creamy.
6. Keto Buffalo Turkey Skillet
Skip carrots and add extra cauliflower or zucchini to keep the carbs ultra-low.
7. Mexican-Style Buffalo Skillet
Add chili powder, cumin, corn, and black beans.
Top with sour cream and cilantro.
FAQs
1. Can I use ground chicken instead of turkey?
Absolutely! Ground chicken works perfectly and tastes very similar.
2. Can I make this dish dairy-free?
Yes—just skip the butter and cheese.
Use olive oil and dairy-free buffalo sauce.
3. How spicy is this recipe?
It depends on your buffalo sauce.
Mild sauces create a mild dish, and spicy sauces pack heat. Adjust to taste.
4. Can I use frozen cauliflower?
Definitely! Frozen cauliflower rice is convenient and cooks quickly.
Just sauté for a few extra minutes.
5. How long does this Buffalo Turkey Cauliflower Skillet Recipe last?
It lasts 3–4 days in the refrigerator when stored in an airtight container.
6. Can I freeze buffalo turkey cauliflower skillet?
Yes! Freeze for up to 2 months.
Reheat in a skillet for best texture.
7. What buffalo sauce is best?
Frank’s RedHot Buffalo is classic, but any brand works—choose based on desired heat level.
8. Can I make this Buffalo Turkey Cauliflower Skillet Recipe vegetarian?
Yes! Replace the turkey with:
- Meatless crumbles
- Chickpeas
- Lentils
And follow the same steps.
9. Why is my cauliflower mushy?
It likely overcooked or had too much liquid.
Use less broth next time and keep the heat medium-high during sautéing.
10. Can I double the recipe?
Absolutely—use a larger skillet or Dutch oven.
This dish works beautifully for meal prep.
Final Thoughts
This Buffalo Turkey Cauliflower Skillet Recipe is everything a great meal should be—bold, flavorful, healthy, and incredibly easy to make. It’s the kind of dish that satisfies weeknight cravings without derailing your nutrition goals. With just one pan, simple ingredients, and endless customization options, it’s a recipe you’ll come back to again and again.
Whether you love buffalo flavor, need a high-protein meal prep solution, or simply want a new go-to skillet dinner, this Buffalo Turkey Cauliflower Skillet Recipe won’t disappoint.
I hope you enjoy making—and eating—it as much as I do. If you try it, feel free to experiment with toppings, spice levels, or extra veggies. Make it your own and savor every spicy, delicious bite!