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Home » Recipes » Dinner

Published: Jun 1, 2023 · Modified: Sep 4, 2023 by Natalie Perry · This post may contain affiliate links · 4 Comments

Healthy Buffalo Ground Turkey Quinoa Bowl with Yogurt Sauce

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Attention buffalo sauce fans: We have a treat for you! Our Buffalo Ground Turkey Quinoa Bowl has ground turkey stir-fried with onion, carrot, celery, and spinach atop fluffy quinoa, dressed with blue cheese crumbles and Buffalo yogurt sauce! Yum! 

A white bowl with painted blue flowers on a wooden looking table. Inside the bowl is Buffalo Ground Turkey Quinoa Bowl with spicy yogurt sauce, blue cheese crumbles and black pepper seasoned on top. this …

Buffalo sauce makes for a delicious meal. From chicken wings to dips and casseroles, Buffalo sauce makes many things better.

Check this out: Creamy Greek yogurt mixed with spicy Buffalo sauce makes a delicious topping for this fun weeknight dinner.

Plus, it’s a creative way to sneak in a handful of veggies for your pickiest eaters.

Luckily, our kids like some spice sometimes; I hope yours do too!  If not, use less Buffalo and more yogurt for a much more subdued flavor and level of spiciness! 

Quinoa power bowls are some of my favorite healthy meals for busy weeknights or meal prep for workweek lunches. When searching for more varieties of quinoa meals, we developed this buffalo quinoa ground turkey skillet.

 Our 4-year-old loves hot sauce lately, so we tried something new! Buffalo chicken dip is something she can eat all day long. So we transformed it into a healthy dinner with ground turkey!

It turned out to be such a tasty bowl that we have it on our regular dinner rotation. There are many ways to add or change the bowl to fit your tastes or dietary needs, so be sure to check out our Substitutions/Variations section at the bottom of this post. 

Also, be sure to check out our Pesto Chicken Quinoa Bowl for another great recipe using the superfood quinoa! 

Jump to:
  • Setting Intentions
  • Ingredients
  • Soaking Quinoa
  • Cooking liquid to soaking time ratios:
  • Instructions
  • Substitutions and Variations
  • Equipment
  • FAQ
  • Related
  • Pairing
  • Recipe
  • Food safety
  • Comments

Setting Intentions

​

Let’s start with some healthy intentions. Take a few deep cleansing and grounding breaths. Set intentions for your health, meal, and/or evening or event ahead. Some suggestions are: 

My intention is to serve a healthy meal the whole family will love. We will enjoy each other’s company while eating a tasty and nutritious meal. 

I feel fantastic when I eat clean and nutrient-dense foods. 

I am grateful for the continued improvement in my health, wellness, energy, and mood. Every bite I eat is satisfying. I eat just the right amount every meal.

Form your intentions and affirmations to your needs and desires and watch the magic of positivity, prayer, and intention transform your life!  This is the most important ingredient and step in every recipe! Read more about intentions and affirmations here.

Ingredients

buffalo ground turkey quinoa bowl ingredients on a round wooden platter in clear glass ramekins and a pile of fresh baby spinach in the middle and dry tri colored quinoa off to the side. The ramekins have white ones minced, crumbled blue cheese, shredded carrots, minced celery, greek yogurt, and buffalo sauce in each of them. The platter is on a blue placemat.

For the turkey stir fry:

Ground turkey- Organic is best!

Avocado oil- Avocado oil is a stable cooking oil with a high smoke point. You can also use extra virgin olive oil 

Onion- White or yellow onion works best, rather than red onion with buffalo sauce and ground meat mixtures.

Organic Garlic

Organic Celery

Organic Baby Spinach 

Organic Carrots


For the Quinoa:

Tri-color quinoa- Any quinoa will suffice! The most important part is the pre-soaking process outlined below. Opt for organic quinoa if you can find it!

Organic Chicken broth or water (for cooking quinoa)


For the sauce:

Buffalo sauce- Be sure to check the ingredients to make sure there aren't added preservatives or artificial ingredients.

Plain Greek yogurt


Topping:

Crumbled Blue cheese (optional) Also check ingredients to ensure you are getting whole food ingredients only!

See the recipe card for quantities.

Soaking Quinoa

​Soaking and sprouting grains, legumes, nuts, and seeds is an essential step that is beneficial for many reasons. These foods typically have a layer of phytic acid that protects them from environmental factors. Phytic acid is known as an anti-nutrient and blocks the absorption of essential nutrients. It may also cause digestive upset. 

The simple remedy to remove the phytic acid and maximize benefits from your grains, nuts, legumes, and seeds is to simply rinse, soak, and/or sprout to activate nutrients and disable anti-nutrients. Each food has a slightly different recommendation for soaking. Quinoa is a pseudo-grain that benefits greatly from sprouting and soaking.

If you do not have time to soak, be sure to at least rinse. 

Hint: The amount of water used to cook will vary depending on how long the quinoa has been soaked. The ideal Soaking time is 6-8 hours. 

 If you need to soak for longer than 12 hours be sure to strain and rinse the quinoa and replace it with fresh water for additional time if needed/desired. Add a splash of apple cider vinegar and warm purified water for optimal results. Drain and rinse quinoa in a fine mesh strainer. Check out our guide to sprouted quinoa for more information on soaking and sprouting!

Cooking liquid to soaking time ratios:

​Rinse only: 3 cups water: 2 cups quinoa

Soak for 1 hour: 2 cups water: 2 cups quinoa

Soak for 3 hours: 1.5 cups water: 2 cups quinoa

Soak longer or overnight: A minimum of 1 cup water no matter how much quinoa is needed, especially in an instant pot!

Hint: The foam is the phytic acid soaking off! Be sure the rinse the foam and bubbles away to the best of your ability. Try to let the water run as clear as possible. 

Instructions

A close up photo of tri color quinoa cooked to perfection in a black skillet.
  1. Cook quinoa
A close up of ground turkey cooked with celery, shredded carrots, garlic, onion, and spinach in buffalo sauce.

Sause onions and celery. Add ground turkey and ¼ cup of buffalo sauce to cook in a skillet Add shredded carrots and spinach, stirring while spinach wilts. Remove from heat. 

A clear bowl of greek yogurt with red buffalo sauce poured on top ready to mix the sauce.

3. Mix Greek yogurt and 2 TB buffalo sauce.

A top view of a white bowl with painted blue flowers on a wooden looking table. Inside the bowl is Buffalo Ground Turkey Quinoa Bowl with spicy yogurt sauce, blue cheese crumbles and black pepper seasoned on top. Ready to serve.

4.  Add turkey mix to quinoa in a bowl and top with yogurt sauce and blue cheese. Serve immediately. Enjoy!

Hint:  If using an instant pot to cook quinoa, only use one cup of liquid. and set to 1 min on high pressure. Let it naturally release. This should take a total of 15-20 minutes.

Substitutions and Variations

​

For a ground turkey substitute, use ground beef, ground chicken, or bison meat if desired.

Omit any of the vegetables in the stir fry if desired.

You can also add or substitute vegetables like bell pepper or broccoli.

For dairy-free Omit blue cheese and substitute Greek yogurt with plain cashew milk yogurt or coconut milk yogurt.

​Sour cream can also be used if you can't get ahold of yogurt.

Quinoa can be substituted with wild or brown rice or riced cauliflower. 

For a vegan or vegetarian meal, consider substituting with black beans, tempeh, or jackfruit. (Note: I have not tried this, but I would love to hear how it works out for you if you choose to!)

Note: Quinoa is a complete protein, so you needn't add protein unless you are looking for additional textures!

Equipment

Skillet

Medium pot

Cutting board

Chef's Knife

Cooking spoon

Small bowl 

Mesh Strainer

FAQ

How do you make ground turkey taste better?

If you aren't a fan of the flavor of ground turkey, cooking it with extra seasonings or sauce may be the ticket. You can also cook it with onions, garlic, carrots, and/or celery as we do in this recipe!

How do you add fat to lean ground turkey?

Sometimes extra lean ground turkey can turn out a bit bland and dry. If you came home with an extra-lean version, simply add olive oil or avocado oil to the pan while cooking. You can also use Ghee, which is clarified butter for a healthy nutritional boost!

Is lean ground turkey healthier than chicken?

Both turkey and chicken are poultry and considered lean protein. Turkey actually tends to have fewer calories and fat than chicken while having slightly more iron. The most important thing to consider is the quality of the meat. Organic, free-range chicken and turkey that were raised humanely and minimally processed tend to produce healthier products.

Related

Looking for other healthy recipes? Try these:

  • A tan and black swirled decorative round plate with a Mahi Mahi fillet covered in lightly browned bread crumb and spice mixture and topped with spicy yogurt sauce that was seasoned with black pepper. Next to the fish is a lemon wedge, a pile of multi-colored quinoa, and a side of sautéed asparagus.
    Easy Crusted Air Fryer Mahi Mahi (With Yogurt Sauce)
  • Close-up of a freshly baked casserole with cheese baked on top and chicken, cheese, and green chilies in it as it is being scooped out with a black spatula all in a red and white casserole dish.
    ​Clean Keto Green Chile Chicken Casserole (30 Min Dinner)
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  • A closeup photo of chicken alfredo on a teal plate. Cooked spaghetti squash is topped with a creamy tan alfredo sauce mixed with chunks of chicken breast. On top is a line of sliced chicken breast garnished with freshly chopped parsley. Next to the main dish is a swirl of cooked asparagus drizzled in avocado oil and seasoned with salt and pepper.
    Easy Keto Chicken Alfredo Spaghetti Squash Recipe

Pairing

Buffalo Ground Turkey Quinoa Bowl is a complete meal by itself!

But if you like a side with your meal, as my husband calls "WIT FOOD", consider steamed green beans, artichoke hearts, roasted Brussels sprouts, or your favorite vegetable.

 In case you are wondering what WIT food means, it's the food that goes "WITH" the main dish.  I will forever call it this now. SO fun. haha.

Recipe

A white bowl with painted blue flowers on a wooden looking table. Inside the bowl is Buffalo Ground Turkey Quinoa Bowl with spicy yogurt sauce, blue cheese crumbles and black pepper seasoned on top.

Healthy Buffalo Ground Turkey Quinoa Bowl with Yogurt Sauce

Natalie Perry
Our Buffalo Ground Turkey Quinoa Bowl has ground turkey stir-fried with onion, carrot, celery, and spinach atop fluffy quinoa, dressed with blue cheese crumbles and Buffalo yogurt sauce! Yum!
5 from 51 votes
Print Recipe Pin Recipe
Prep Time 3 hours hrs
Cook Time 25 minutes mins
Course Main Course
Cuisine American
Servings 5
Calories 447 kcal

Equipment

  • Skillet
  • Medium pot
  • cutting board
  • Chefs knife
  • Cooking Spoon
  • Small bowl
  • Mesh strainer

Ingredients
  

  • 1 lb Organic ground turkey
  • 2 cups quinoa soaked, drained, and rinsed
  • 1-1.5 cups chicken broth
  • 1 blue cheese crumbles optional
  • ½ onion minced
  • 2 teaspoon avocado oil
  • 2 celery stalks minced
  • 1 carrot shredded or minced
  • 3 cloves garlic minced
  • ¼ cup Buffalo sauce separated plus 2 TB
  • 1 cup Plain Greek yogurt
  • 3 cups baby spinach

Instructions
 

  • After rinsing the soaked quinoa for at least 3 hours, add 1.5 cups of liquid (broth or water) to the pan on medium-high heat and bring to a boil. Add quinoa and give it a stir. Reduce heat to medium-low and cover for 8 minutes or until water absorbs. Remove from heat and let steam for an additional 3-5 minutes, then fluff with a fork and set aside. Hint: shred carrot, chop onions, garlic, and celery while quinoa is cooking if you haven’t already
  • Heat oil in a skillet on medium heat. Add garlic and onions and celery and sauté, stirring for 2-3 minutes.
  • Add ground turkey and ¼ cup of buffalo sauce and cook in a skillet, breaking up into crumbles while stirring and flipping until brown and cooked to 165F internal temp. Add shredded carrots and spinach, stirring until spinach wilts. Then remove from heat.
  • Stir Greek yogurt and 2 TB buffalo sauce in a small bowl.
  • Add turkey stir-fry to quinoa in a bowl and top with yogurt buffalo sauce and Blue cheese, if desired. Serve immediately. Enjoy!

Notes

If using an instant pot to cook quinoa, only use one cup of liquid. and set to 1 min on high pressure. Let it naturally release. This should take a total of 15-20 minutes.

Nutrition

Calories: 447kcalCarbohydrates: 49gProtein: 32gFat: 14gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 5gTrans Fat: 0.1gCholesterol: 70mgSodium: 650mgPotassium: 808mgFiber: 6gSugar: 3gVitamin A: 3813IUVitamin C: 7mgCalcium: 127mgIron: 5mg
Keyword buffalo ground turkey quinoa bowl, ground turkey, ground turkey quinoa bowl, sprouted quinoa
Tried this recipe?Let us know how it was!

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Food safety

Be sure to thoroughly wash all vegetables before cutting. I like to use white vinegar in a spray bottle.

Put produce in a clean sink and spray vinegar on them generously and let sit for 2 min then rinse thoroughly. Dry and cut as per instruction. 

See more guidelines at USDA.gov.

More Healthy Dinner Recipes

  • Pesto chicken quinoa bowl in a white bowl with blue painted flowers showcases quinoa mixed with tomatoes, spinach, green onions, feta, chicken, and basil pesto dressing.
    Pesto Chicken Quinoa Bowl with Easy Sprouted Quinoa
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  • close up of a grey matte plate on a red placemat with a serving of chicken broccoli casserole garnished with green chives
    Keto Buffalo Chicken Broccoli Instant Pot Casserole

Reader Interactions

Comments

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    Recipe Rating




  1. Chris says

    June 01, 2023 at 2:23 am

    5 stars
    This recipe, meal & clean up were each quick, easy and delicious.

    Reply
  2. Chris says

    June 01, 2023 at 2:25 am

    5 stars
    quick, easy and delicious.

    Reply
  3. Courtney says

    June 01, 2023 at 11:39 am

    I love quinoa. This looks amazing!

    Reply
    • Natalie Perry says

      June 01, 2023 at 4:39 pm

      It is so delicious! Quinoa is my fave.

      Reply

Primary Sidebar

a woman standing and a man sitting with two toddlers in front in a family photo. all wearing black shirts with nightmare before Christmas character jack skellington on the front. with a light wood backdrop

Hello there! My name is Natalie. My passion is creating and sharing healthy recipes, tips, and affirmations for a healthy mind and body. I am a wife, mom, certified holistic nutrition specialist, hypnotherapist, reiki master, and healthy food blogger! I enjoy learning, creating, and sharing healthy recipes that the whole family will love.

Since 2005 I began studying yoga, natural and holistic healing, nutrition, energy work, subconscious work, and more. I attended Southwest Institute for Healing Arts in Tempe, Arizona, and received several certifications as well as a Mind Body Wellness Practitioner Diploma in 2017. I spent many years looking for solutions for pain, stress, illness, and fatigue. I found that prescriptions, poor lifestyle and food choices, and negative self-talk were causing me to stay stuck. Throughout my studies, I transformed my life. It has become my passion to share what I learned in hopes of helping others to heal themselves.

Over the years, I have discovered firsthand the impact of food choices on health, energy, pain, and more. I am here to share how impactful it is to eat clean, natural, nutrient-dense foods. I have spent several years learning and experimenting with healthier cooking and eating, and it feels amazing!

When learning new ways to eat, I found it often required reprogramming outdated thoughts and beliefs to succeed.

Meditation, guided imagery, affirmations, and setting intentions are powerful tools I incorporate into my recipes and blogs. I will often share suggested affirmations or intentions within my recipes that will help you to amplify your healthy eating experience if you choose!

Thanks for stopping in! We look forward to hearing how you like our recipes! Welcome to the tribe 🙂

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A cut out photo of A white bowl with painted blue flowers on a wooden looking table. Inside the bowl is Buffalo Ground Turkey Quinoa Bowl with spicy yogurt sauce, blue cheese crumbles and black pepper seasoned on top. Next to the photo says Healthy Buffalo Ground Turkey Quinoa Bowl. Under it says with spicy yogurt sauce with a brown rectangle backdrop. Under that has another brown rectangle with white writing that says mindfullyhealthyliving.com. At the very top is a brown rectangle with white writing that says new recipe.