Looking for a simple, healthy meal prep option that’s packed with flavor? These Buffalo Turkey Meatballs and Rice Bowls are about to become your new go-to. Think juicy turkey meatballs made with ground turkey, almond flour, and just the right touch of garlic powder and onion for flavor. These little bites of goodness get tossed in a sauce that’s a little bit spicy and a whole lot of creamy, thanks to a mix of Frank’s Red Hot, plain Greek yogurt, and a touch of butter for that rich texture we all love.
Paired with a bed of fluffy rice and your favorite veggies, this dish is basically everything you want in a weeknight dinner or meal prep – bold, satisfying, and totally guilt-free. Plus, it’s the kind of meal you’ll actually look forward to eating multiple times in a week (yes, it’s that good). Easy to make, easy to eat, and the perfect excuse to sneak in some extra protein.
Ingredients for Buffalo Turkey Meatballs
- Ground Turkey: We’re going lean and mean with turkey, the healthy swap for beef that packs in the protein without weighing you down. Perfect for when you want to feel full and fabulous, not sluggish and snoozy after lunch. Plus, it’s the blank canvas of ground meats—ready to soak up all those killer flavors.
- Egg: The unsung hero of the meatball world, holding it all together so your meatballs stay, well, ball-shaped. Think of it as the glue of meal prep, but edible and way tastier. No one wants a crumbled meatball mess!
- Almond Flour: Gluten-free and still delicious? Yes, please. Almond flour is the sneaky little substitute here, adding just a hint of nutty flavor while keeping things light. No bread crumbs needed, but you still get that classic meatball texture. Healthy doesn’t mean boring—this stuff brings flavor and function.
- Yellow Onion: Dice it up small and let this little guy do its magic. It adds a subtle sweetness and deep flavor that works beautifully with all the spice we’re about to throw in. Plus, onions are a powerhouse for making lean meat like turkey taste extra juicy.
- Garlic Powder: Let’s be real, we all know garlic makes everything better. But since we’re keeping things quick and easy, we’re using garlic powder for that instant, evenly distributed garlicky goodness.
Sauce Ingredients:
- Frank’s Red Hot Sauce: Bringing the fire, tang, and all the classic buffalo wing vibes. You’ll want to douse everything in this, but hold off until the sauce is ready to work its magic on those tender turkey meatballs. Frank’s brings the heat without overwhelming, so you can still taste all the other flavors—balance, baby!
- Plain Greek Yogurt: The secret weapon for making this sauce creamy without packing on the fat. It’s high-protein, adds a tangy kick, and cools things down just enough so you don’t feel like you’re breathing fire at lunch. Plus, it sneaks in some extra nutrition. Win-win!
- Butter: Because what’s a buffalo sauce without that buttery richness? Just a touch melts into the sauce and pulls everything together. We’re keeping it light here, but trust me, you won’t miss the heavy stuff.
- Garlic Powder & Onion Powder: These two are like the background singers in a rock band—always there, making everything sound (and taste) better, but never stealing the spotlight. Garlic and onion powders add a layer of flavor to the sauce, rounding out the heat from the hot sauce and the tang from the yogurt.
Now, throw it all together and what do you get? Spicy, creamy, protein-packed perfection that makes meal prep something to look forward to. You can whip up a big batch of these for the week and have your lunches sorted without falling into the “boring healthy food” trap.
Frequently Asked Questions
- Can I use a different meat for the meatballs?
Totally! Ground chicken is a solid alternative and keeps it in the lean protein family. If you’re feeling adventurous, you could try ground beef or even pork, but just know that they’ll bring a different flavor profile. Ground turkey’s got that mild, blank-canvas vibe that really lets the buffalo sauce shine. The others? They’ll throw a bit more personality into the mix. It’s like swapping a sidekick for a co-star—you’ve been warned. - What if I don’t have almond flour?
No almond flour? No problem! You can sub in breadcrumbs—panko or regular work just fine. Oat flour is another good option if you’re sticking to the gluten-free route. Heck, even crushed-up crackers will do in a pinch. Just keep the ratio the same so you don’t end up with dry meatballs that crumble on you like the plot of a bad action movie. - How spicy is this, exactly?
This one’s got some heat, thanks to Frank’s Red Hot, but don’t worry, you won’t need a fire extinguisher. The Greek yogurt in the sauce really mellows things out, so it’s more of a warm, satisfying kick than a full-blown spice explosion. If you’re someone who sweats at the sight of a jalapeño, feel free to dial back the hot sauce. For the spice lovers out there? Add extra—go on, live your best life. - Can I make these ahead of time?
Oh, meal prep champions rejoice—this is your time to shine. These meatballs are perfect for making ahead. Whip up a big batch on Sunday, toss them in the fridge, and you’ve got lunches or dinners set for the week. Just pair them with your carb of choice (rice, quinoa, etc.), and pat yourself on the back for being a meal-prepping wizard. - Can I freeze the meatballs?
You bet! These little flavor-packed gems freeze beautifully. Just a quick tip: freeze them before you add the sauce. That way, when you reheat, they’ll stay nice and juicy, and you can make the sauce fresh. No one wants to deal with sad, soggy meatballs, right? - Do I have to use Greek yogurt in the sauce?
Greek yogurt is the hero that gives this sauce its creamy, tangy goodness without loading on the calories. If you’re fresh out, sour cream will work too, though it’ll up the indulgence factor a bit. The yogurt’s there to keep things light while still giving you that classic buffalo wing flavor vibe. But if it’s cheat day, I won’t tell anyone if you go for full-on creamy decadence. - Is the rice mandatory?
Not at all! Rice is just the trusty sidekick in this meal—reliable, goes with anything, but definitely not required. Cauliflower rice, quinoa, farro, or even roasted veggies can step in and take its place if you’re feeling like mixing things up. You do you. This is your bowl, after all. - What can I do with leftover sauce?
Leftover sauce? If you somehow manage to resist licking the bowl clean, you’ve got options! Use it as a dip for veggies (instant snack upgrade), drizzle it on a salad for a buffalo twist, or toss it over roasted potatoes. Honestly, it’s so good, you might find yourself slathering it on anything that crosses your path. Be warned: it’s that kind of sauce. - How do I store and reheat these for meal prep?
If you’re meal prepping like a pro, store the meatballs and rice separately in airtight containers. When you’re ready to eat, reheat the meatballs on the stovetop or in the microwave until they’re nice and warm, then spoon the sauce over. The rice (or whatever base you’re using) can hang out in the microwave for a quick reheat. Pro tip: reheat the sauce gently so it doesn’t separate. Trust me, that creamy goodness is worth babying. - Can I serve these to kids?
Definitely! If you’ve got spice-averse kiddos, you can tone down the hot sauce and make a milder version just for them. But if your kid is the one asking for extra hot sauce at restaurants, go ahead and serve them the real deal. Bonus: the turkey and almond flour combo makes these meatballs sneaky-healthy, so you’re feeding them something nutritious without them even knowing.
Tips and Tricks to Make the Perfect Buffalo Turkey Meatballs
- Turkey Tactics: When mixing the ground turkey for your meatballs, go easy! The trick to tender, juicy meatballs is not overworking the meat. Just mix until everything is combined. If you treat it like Play-Doh, your meatballs will end up dense and tough. Think of it as a gentle massage, not a workout. And remember, nobody likes a chewy meatball, unless you're serving these as a chew toy.
- Almond Flour Armor: Almond flour isn’t just in the recipe to make this gluten-free—it’s also a fantastic binder that keeps your meatballs together without adding extra weight. Almond flour adds a subtle nutty flavor without stealing the spotlight from the buffalo sauce. If you're out of almond flour, don't panic and try blending almonds. Just substitute with another mild flour, but let’s be real, almond flour keeps things light and delicious.
- Onion Tears: Dice that yellow onion super fine. No one wants to bite into a big hunk of onion in the middle of their meatball. Plus, finely diced onion cooks down better, releasing its sweetness into the meat. If you find yourself tearing up while chopping, don't worry—those are tears of joy for how delicious these meatballs will be.
- Garlic Powder Power: Garlic powder is your go-to here for an even, well-distributed punch of flavor. Fresh garlic might sound like a better choice, but in these meatballs, the powder lets you get a perfect hit of garlicky goodness in every bite. It’s like seasoning magic.
- Spice Level Science: Frank’s RedHot brings the perfect balance of heat and flavor, but if you’re a fan of the fire, feel free to go a little rogue and add more. You can always handle more spice than you think—until you can’t, but that’s what the Greek yogurt is for. The yogurt helps cool down the heat while adding a creamy texture, so feel free to play around with the balance to match your taste buds.
- Sauce Boss: When making the buffalo sauce, let the butter melt fully into the Frank’s RedHot before stirring in the Greek yogurt. If you skip this step and throw it all together at once, you’ll end up with a weird clumpy mess. Let the butter and hot sauce make friends first, then the yogurt comes in to smooth things out, keeping the sauce velvety and luxurious, not some weird curdled experiment.
- Bake, Don’t Fry: You could fry these meatballs, but why would you? Baking is healthier, way easier, and let’s be honest—less cleanup. Throw them in the oven, set the timer, and go do something else while they cook. Plus, baking means they cook evenly without the hassle of turning and burning.
- Meal Prep Mastery: These meatballs and rice bowls are basically meal prep gold. Cook once, eat multiple times—what’s not to love? Store the meatballs and rice separately to keep everything fresh. No one wants soggy meatballs or rice that’s turned into mush. Keep your sauces separate, too, so you can reheat everything without losing that fresh-out-of-the-oven magic.
- Rice Right: If you're making these bowls for meal prep, be sure to add a bit of olive oil or butter to the rice before storing it in the fridge. This will help keep it from clumping together into a sad rice brick. You’ve been there before—no one needs that kind of disappointment in their lunchbox.
- Reheat Like a Pro: When reheating, don't just nuke it and hope for the best. The trick to reviving your rice is adding a little water or broth before heating it up. This brings the moisture back and avoids that dry, hard texture that microwaved rice can get. For the meatballs, if you have an extra few minutes, throw them in the oven or air fryer to crisp them back up. The microwave will work in a pinch, but nothing beats that crispy outer layer coming back to life.
- Buffalo Balance: Don’t forget to save a little extra buffalo sauce on the side! When you reheat, meatballs can sometimes lose a bit of their original flavor punch. A quick drizzle of extra sauce right before eating can bring everything back to life. Plus, who doesn’t love more buffalo sauce?
- The Yogurt Twist: Greek yogurt is the unsung hero in this recipe. It keeps things creamy and tangy without weighing the sauce down or adding a ton of calories. But a word to the wise—don’t throw cold yogurt straight into the hot sauce. Let it come to room temperature first to avoid separation. A smooth, creamy sauce is what we’re after, not something that looks like curdled soup.
- Mix it Up: While these bowls are traditionally served with rice, don’t feel locked in. You can totally swap out the rice for quinoa, cauliflower rice, or even a fresh green salad if you’re feeling healthy-adventurous. The buffalo turkey meatballs are versatile enough to pair with whatever base you prefer. Honestly, you could probably throw them in a tortilla and call it a wrap. Options are endless.
- Storage Smarts: When storing, let everything cool down completely before popping them in the fridge. This prevents condensation from making your meatballs soggy. For the rice, using a glass container with an airtight lid will help keep it fresher longer. If you’re really thinking ahead, portion everything out into individual containers so you can just grab and go.
- Freeze Like a Champ: These meatballs freeze really well. If you want to make a big batch, just pop them on a baking sheet, freeze them individually, and then transfer them to a zip-top bag. That way, you can pull out a few at a time when you need them. Just make sure you label the bag—no one likes freezer roulette.
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Recipe
Buffalo Turkey Meatballs and Rice Bowls
Looking for a simple, healthy meal prep option that’s packed with flavor? These Buffalo Turkey Meatballs and Rice Bowls are about to become your new go-to. Think juicy turkey meatballs made with ground turkey, almond flour, and just the right touch of garlic powder and onion for flavor.
Prep Time 5 minutes
Cook Time 15 minutes
Servings 5 Bowls
Calories 495 kcal
Ingredients
Meatballs
- 1 ½ lb ground turkey
- 1 large egg
- 1 cup almond flour
- ½ cup yellow onion chopped
- 1 tablespoon garlic powder
- 2 tablespoon Frank's Red Hot sauce
Healthy Buffalo Sauce
- 1 cup Frank's Red Hot sauce
- ¼ cup plain greek yogurt
- 2 tablespoon butter
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
Sides (optional)
- 4 cups frozen broccoli
- 1 cup basmati rice or carb of choice
Instructions
Preheat Oven to 400F and line a large baking sheet with parchment paper
Cook the rice (or carb of your choice) according to package instructions.
Gently mix all of the ingredients from the "Meatballs" section above in a large mixing bowl using your hands. Do not over-mix.
Roll the meatball mix into 1-inch balls and place them evenly on the baking sheet, leaving about 1 inch of free space between them.
Bake for 12-15 minutes, or until a meat thermometer inserted in the center of a meatball indicates 165F.
Meanwhile, add all the ingredients from the "Sauce" ingredients section above to a skillet or saucepan and whisk vigorously until well combined. Turn the heat to low-medium and continue whisking frequently until the sauce is hot and fully liquid. Do not overheat or boil. This should take about 2-3 minutes.
Remove the meatballs from the oven and transfer to the skillet. Cook on low heat for 4 to 5 minutes, frequently basting the meatballs generously with the sauce.
Serve with a side of your favorite carb and/or veggies.
For meal prepping, portion the meatballs, rice, and veggies equally into five separate meal prep containers. Using a food scale helps but is optional. Wait until the food has cooled down before sealing the containers and transferring to the fridge.
Can be kept in the fridge for up to 5 days and in the freezer for up to 3 months.
Recipe Notes
Please refer to the sections above the recipe card for any further instructions or questions.
Nutrition Facts
Buffalo Turkey Meatballs and Rice Bowls
Amount Per Serving (1 Bowl)
Calories 495 Calories from Fat 171
% Daily Value*
Fat 19g29%
Saturated Fat 5g31%
Trans Fat 0.2g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 120mg40%
Sodium 127mg6%
Potassium 547mg16%
Carbohydrates 40g13%
Fiber 4g17%
Sugar 2g2%
Protein 42g84%
Vitamin A 222IU4%
Vitamin C 2mg2%
Calcium 90mg9%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
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