This Garlic Butter Ground Turkey with Cauliflower is a flavorful, low-carb skillet meal that proves healthy eating doesn’t have to be boring. With tender ground turkey simmered in a rich, spicy butter sauce and golden-brown cauliflower, this dish is packed with savory goodness.
Ready in under 20 minutes, it is the perfect quick dinner for busy weeknights when you want something satisfying and nutritious.
Recipe Details
- Flavor Profile: This dish is savory and rich, featuring a “buffalo-style” kick from the hot sauce and butter, balanced by the earthy cauliflower and aromatic garlic.
- Texture: The cauliflower is sautéed until golden and tender-crisp, providing a nice contrast to the soft, juicy ground turkey.
- Time: 5 minutes prep, 15 minutes cook time.
- Difficulty: Easy. It is a simple two-step skillet recipe.
What You’ll Need
To make this recipe, you will need a large skillet to ensure the cauliflower has enough room to brown properly. The ingredients are simple but flavorful, relying on a head of fresh cauliflower, lean ground turkey, and a sauce made from butter, hot sauce, and pantry seasonings.
Ingredient Notes
- Ground Turkey – Lean ground turkey absorbs the butter and hot sauce beautifully, making it juicy and flavorful.
- Cauliflower – Use a fresh head of cauliflower chopped into bite-sized florets. Fresh works better than frozen here for achieving that golden-brown color.
- Butter – This adds richness and helps create a glossy sauce with the hot sauce and spices.
- Hot Sauce – A standard cayenne-based hot sauce adds vinegar acidity and heat, cutting through the richness of the butter.
- Worcestershire Sauce – Adds a deep savory, umami flavor that mimics a slow-cooked depth in a fraction of the time.
- Seasoned Salt – This all-in-one seasoning provides a well-rounded salty and savory base for both the vegetable and the meat.
- Garlic Powder – Used in both steps, it ensures a strong garlic flavor permeates every bite.
Add-ins and Substitutions
- Protein Swap – Ground chicken is an easy swap for turkey, or you can use ground beef if you prefer red meat.
- Vegetables – Broccoli florets can be used instead of, or alongside, the cauliflower.
- Spice Level – Adjust the red pepper flakes and hot sauce to suit your heat tolerance. For a mild version, omit the flakes and use a mild taco sauce instead of hot sauce.
How to Make Garlic Butter Ground Turkey with Cauliflower
- Sauté the Cauliflower: Heat a large skillet over medium-high heat. Add the olive oil and the chopped cauliflower. Season with 1 teaspoon seasoned salt, 1 teaspoon garlic powder, and 1/2 tsp black pepper. Cook until golden brown, about 7-8 minutes. Remove the cauliflower to a plate and set aside.
- Cook the Ground Turkey: Add the ground turkey to the same hot skillet. Season with the remaining 1 teaspoon seasoned salt, 1 teaspoon garlic powder, 1/2 tsp black pepper, and the red pepper flakes.
- Make the Sauce: Add the butter, hot sauce, and Worcestershire sauce to the skillet with the turkey. Cook, breaking up the meat, until the turkey is cooked through and flavorful.
- Serve: Serve hot separately or blend the cauliflower and ground turkey mixtures together in the pan before serving.
Pro Tip: Don’t overcrowd the pan when cooking the cauliflower. If the florets are piled too high, they will steam instead of roast. If your skillet is small, cook the cauliflower in two batches to get that delicious golden brown edge.
Recipe Tips
- Chop Evenly: Cut your cauliflower florets into similar sizes so they cook at the same rate. Small, bite-sized pieces are best for eating with the ground meat.
- Season in Stages: As the recipe indicates, seasoning the vegetable and the meat separately ensures every component is flavorful, rather than just the sauce.
- Hot Pan: Make sure your skillet is hot before adding the oil and cauliflower. This initial sear is key for texture.
FAQs
- Is this keto-friendly? Yes, this recipe is naturally low-carb and high-fat (thanks to the butter), making it perfect for keto diets.
- Can I use frozen cauliflower? You can, but it won’t get as crispy or golden. Thaw and drain it well before adding to the skillet to prevent the dish from becoming watery.
- How do I store leftovers? Store in an airtight container in the refrigerator for up to 3-4 days.
Serving Suggestions
- Rice: Serve over steamed white or brown rice to soak up the garlic butter sauce.
- Low Carb: This is a complete meal on its own, or you can serve it with a fresh green salad.
- Garnish: Top with chopped green onions or parsley for a pop of color.
Make This Recipe in Advance
- Prep: You can chop the cauliflower a few days in advance and store it in the fridge.
- Reheating: This dish reheats very well in the microwave or on the stovetop. If it seems dry, a small splash of water or broth can help bring the sauce back together.
Garlic Butter Ground Turkey with Cauliflower
- Total Time: 20 minutes
- Yield: 4 Servings 1x
Description
This Garlic Butter Ground Turkey with Cauliflower is a flavorful, low-carb skillet meal that proves healthy eating doesn’t have to be boring. With tender ground turkey simmered in a rich, spicy butter sauce and golden-brown cauliflower, this dish is packed with savory goodness. Ready in under 20 minutes, it is the perfect quick dinner for busy weeknights when you want something satisfying and nutritious.
Ingredients
- 2 tablespoons olive oil
- 1 head cauliflower, chopped into florets
- 1 pound ground turkey
- 2 teaspoons garlic powder, divided
- 2 teaspoons seasoned salt, divided
- 1 teaspoon black pepper, divided
- 1/2 teaspoon red pepper flakes
- 4 tablespoons butter
- 2 tablespoons hot sauce
- 1 tablespoon Worcestershire sauce
Instructions
Sauté the Cauliflower
Heat a large skillet over medium-high heat. Add the olive oil and the chopped cauliflower. Season with 1 teaspoon of the seasoned salt, 1 teaspoon of the garlic powder, and 1/2 teaspoon of the black pepper. Cook, stirring occasionally, until the cauliflower is golden brown and tender-crisp, about 7 to 8 minutes. Remove the cauliflower to a plate and set aside.
Cook the Ground Turkey
Add the ground turkey to the same hot skillet. Season with the remaining 1 teaspoon of seasoned salt, 1 teaspoon of garlic powder, 1/2 teaspoon of black pepper, and the red pepper flakes.
Make the Sauce
Add the butter, hot sauce, and Worcestershire sauce to the skillet directly with the turkey. Cook, breaking up the meat with a spatula, until the turkey is fully cooked through and coated in the flavorful sauce.
Serve
You can serve the turkey and cauliflower side-by-side, or toss the cauliflower back into the pan to mix everything together before serving hot.
Notes
Crowding the Pan: For the best texture, do not overcrowd the skillet when cooking the cauliflower. If the florets are piled too high, they will steam and become soft instead of roasting to a delicious golden brown. Cook in two batches if your pan is small.
Frozen Cauliflower: While fresh is best for texture, you can use frozen cauliflower. Be sure to thaw and drain it well before adding it to the skillet to prevent the sauce from becoming watery.
Storage: This recipe keeps well in the fridge for up to 4 days, making it excellent for meal prep. Reheat gently in a skillet or microwave.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Dinner
- Method: Skillet
- Cuisine: American
Nutrition
- Serving Size: 1 Serving
- Calories: 370
- Sugar: 2g
- Sodium: 980mg
- Fat: 28g
- Saturated Fat: 10g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 3g
- Protein: 24g
- Cholesterol: 105mg
Keywords: garlic butter turkey, ground turkey skillet, cauliflower recipes, low carb dinner, keto ground turkey, 20 minute meal, healthy skillet dinner
