High Protein Turkey And Rice Bowl

Name: High Protein Turkey And Rice Bowl
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 lb ground turkey; 2 cups cooked brown rice; 1 cup bell peppers, diced; 1 cup broccoli florets; 1 onion, diced; 2 cloves garlic, minced; 2 tablespoons soy sauce; 1 tablespoon olive oil; Salt and pepper, to taste; Optional: green onions and sesame seeds for garnish

Highlighted under: Healthy Table Creations

I love putting together a quick, healthy meal, and this High Protein Turkey and Rice Bowl has become one of my favorites. It's packed with lean protein and fresh vegetables, making it not just nutritious, but also satisfying. I often prepare this bowl when I'm short on time but still want to eat something wholesome. It’s an easy way to enjoy a complete meal, and the versatility allows me to switch up the ingredients based on what I have on hand. Plus, it’s a great option for meal prep!

Created by

Adeline Morris

Last updated on 2026-02-16T05:41:36.626Z

This High Protein Turkey and Rice Bowl is one I've perfected over time. I found that using ground turkey not only adds an abundance of protein but really allows the flavors of the spices to shine through. Once, I tried a different meat, but it just didn't compare! The key is cooking the turkey with fresh herbs and spices for that extra kick.

Another thing I love about this recipe is how customizable it is. You can easily throw in whatever veggies you have in the fridge. I particularly enjoy adding bell peppers and broccoli for color and crunch. Just remember to cook them lightly to maintain that fresh texture!

Why You Will Love This Recipe
Packed with lean protein for muscle recovery and energy
Customizable with your favorite veggies and flavors
Quick and easy to prepare, perfect for busy weeknights

Understanding the Ingredients

The cornerstone of this dish is ground turkey, which provides a lean source of protein. It's important to choose a slightly higher fat content, around 93% lean, to maintain moisture during cooking. If you prefer, ground chicken or even plant-based alternatives can work well. Pairing the turkey with brown rice not only boosts the protein content but also adds fiber to keep you satisfied longer. Make sure to use cooked brown rice, which you can prepare in advance or buy pre-cooked for convenience.

Incorporating a variety of vegetables like bell peppers and broccoli not only enhances the dish’s flavor and texture but also provides essential vitamins and minerals. Feel free to switch these out based on availability or personal preference. Zucchini, spinach, or snap peas can also be great additions. Remember that colorful vegetables not only look appealing but also contribute a wider range of nutrients.

Cooking Techniques for Success

Cooking the turkey effectively is crucial for achieving a flavorful base in this bowl. When adding the ground turkey to the skillet, breaking it apart properly allows for even cooking and prevents clumping. Aim for a golden brown color, which indicates that it has developed good flavor. Keep the heat at medium to ensure that the turkey cooks through without burning. If you notice any sticking, adding a splash of extra olive oil can help maintain a non-stick surface.

When adding vegetables, it’s beneficial to toss them in at various points to maintain their texture. For example, adding the bell peppers first will allow them to become tender while still retaining some crunch. Cooking them for about 5-7 minutes should result in bright, colorful pieces that enhance the visual appeal of your bowl. If you like a little char on your veggies, consider cooking them in a separate pan over high heat for a couple of minutes before combining them with the turkey.

Ingredients

Turkey and Rice Bowl Ingredients

1 lb ground turkey
2 cups cooked brown rice
1 cup bell peppers, diced
1 cup broccoli florets
1 onion, diced
2 cloves garlic, minced
2 tablespoons soy sauce
1 tablespoon olive oil
Salt and pepper, to taste
Optional: green onions and sesame seeds for garnish

Instructions

Cook the Turkey

In a large skillet, heat the olive oil over medium heat. Add the diced onion and garlic; sauté until fragrant, about 2 minutes. Add the ground turkey, season with salt and pepper, and cook until browned, breaking it up with a spatula, about 7-10 minutes.

Add Vegetables

Stir in the bell peppers and broccoli, cooking for another 5-7 minutes, until they are tender yet crisp. Pour in the soy sauce, combine well, and taste to adjust seasoning if necessary.

Assemble the Bowl

To serve, place a generous scoop of brown rice in a bowl and top with the turkey and vegetable mixture. Garnish with green onions and sesame seeds if desired.

Pro Tips

For even more flavor, marinate the ground turkey in soy sauce and your favorite spices for 30 minutes before cooking. You can also substitute quinoa for the brown rice or use cauliflower rice for a low-carb option.

Meal Prep and Storage

This High Protein Turkey and Rice Bowl is ideal for meal prepping. You can cook a large batch of the turkey and vegetable mixture and store it in airtight containers in the fridge for up to four days. The brown rice can also be portioned out and stored separately to prevent it from getting soggy. If you're looking to extend storage, both the turkey mixture and rice freeze well. Just make sure to cool them completely before transferring to freezer bags, which can then be kept for up to three months.

To reheat, simply defrost overnight in the fridge and microwave for about 2-3 minutes, or until hot. If reheating from frozen, aim for around 5-6 minutes in the microwave, stirring halfway through. A splash of water can help revive the rice's texture, ensuring it doesn’t dry out during reheating.

Serving Suggestions and Variations

When it comes to serving, consider adding diverse textures and flavors to elevate this bowl. A dollop of Greek yogurt or drizzle of sriracha can add creaminess and a kick of spice. You might also enjoy layering in some avocado slices or a sprinkle of cheese for richness. For a crunch factor, topping with crushed nuts or fried onions can offer a pleasing contrast to the softness of the turkey and rice.

Feel free to change up the flavor profile by introducing different spices or sauces. Adding cumin and smoked paprika can give a Southwest twist, while teriyaki or hoisin sauce can lend Asian-inspired flavors. Experimenting with different toppings, like pickled vegetables or fresh herbs, can keep this dish exciting week after week.

Questions About Recipes

→ Can I use chicken instead of turkey?

Yes, you can substitute ground chicken for the turkey. The cooking time will remain the same.

→ What other vegetables can I add?

Feel free to experiment with vegetables like carrots, zucchini, or snap peas. The cooking time may vary, so adjust accordingly.

→ Can I make this in advance?

Absolutely! This dish is perfect for meal prep. Just store it in an airtight container in the refrigerator for up to 4 days.

→ Is this recipe suitable for freezing?

Yes, you can freeze the cooked turkey and vegetable mixture in an airtight container. It should maintain its quality for about 2-3 months.