Samantha There’s something so satisfying about digging into a hearty, flavorful bowl after a long day, and this healthy ground turkey teriyaki rice bowl has become one of my favorite weeknight dinners. It’s wholesome, protein-packed, and loaded with vegetables, yet still tastes like comfort food thanks to the sweet and savory homemade teriyaki sauce.
Instead of heavy takeout, I get the same Asian-inspired flavors right at home in under 30 minutes. Lean ground turkey keeps it light and high in protein, while crisp veggies and fluffy rice make it a balanced meal. If you’re searching for an easy teriyaki rice bowl with ground turkey that’s perfect for meal prep, family dinners, or even quick lunches, this recipe checks every box.
According to WebMD, choosing lean proteins like turkey can help with weight management, muscle building, and overall energy. That’s why I love this recipe—it’s not only delicious but also nourishing.
Healthy Ground Turkey Teriyaki Rice Bowl – Easy 30-Minute High Protein Meal Prep Recipe
Ingredients
- 1 lb ground turkey 93% lean
- 2 cups cooked rice white, brown, or jasmine
- 2 cups broccoli florets
- 1 red bell pepper sliced
- 1 medium carrot shredded
- 2 green onions sliced
- 2 tbsp sesame seeds optional
For the Teriyaki Sauce:
- ⅓ cup low-sodium soy sauce
- 2 tbsp honey or maple syrup
- 2 tbsp rice vinegar
- 1 tsp sesame oil
- 2 garlic cloves minced
- 1 tsp fresh ginger grated
- 1 tsp cornstarch + 2 tbsp water slurry
Instructions
- Cook the rice: Prepare rice according to package directions.
- Make the sauce: In a small saucepan, whisk soy sauce, honey, vinegar, sesame oil, garlic, and ginger. Simmer, then add cornstarch slurry until thickened.
- Cook the turkey: In a skillet, sauté ground turkey until browned. Drain if necessary.
- Add veggies: Stir in broccoli, peppers, and carrots. Cook until tender-crisp.
- Combine: Pour teriyaki sauce over turkey and vegetables. Stir well.
- Assemble bowls: Divide rice into 4 bowls, top with turkey mixture, and garnish with sesame seeds and green onions.
Notes
Secret Tips for the Best Healthy Ground Turkey Teriyaki Rice Bowl
1. Use lean ground turkey: Choose 93% lean ground turkey for the perfect balance of flavor and health. It keeps this teriyaki rice bowl high in protein while still juicy and satisfying. 2. Make your own teriyaki sauce: Homemade teriyaki sauce with soy sauce, garlic, ginger, and a touch of honey is fresher and healthier than bottled versions. It gives your ground turkey teriyaki bowl an authentic, flavorful taste. 3. Don’t skip the veggies: Add colorful vegetables like broccoli, carrots, and bell peppers to make this rice bowl nutrient-dense. They add crunch, sweetness, and extra vitamins to balance the savory ground turkey. 4. Meal prep with care: Cook a large batch of ground turkey teriyaki and store it in airtight containers with rice and veggies. This makes a quick, ready-to-eat high-protein meal prep option for busy weekdays. 5. Garnish for freshness: A sprinkle of sesame seeds, green onions, or even a drizzle of sriracha can elevate the flavors and presentation, turning a simple turkey rice bowl into a restaurant-style dish.Recipe Overview (Healthy Ground Turkey Teriyaki Rice Bowl)
- Course: Main Course, Dinner, Lunch
- Cuisine: Asian-Inspired, Healthy Comfort Food
- Skill Level: Beginner
- Difficulty Level: Easy
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4 bowls
- Main Ingredients: Ground turkey, teriyaki sauce, rice, vegetables
- Best For: Meal prep, high-protein dinners, healthy lunches, family-friendly meals
Nutritional Snapshot (per bowl, including rice & veggies)
- Calories: ~420
- Protein: 28g
- Carbohydrates: 45g
- Fiber: 5g
- Sugar: 8g
- Fat: 12g
- Saturated Fat: 3g
- Sodium: 620mg
- Potassium: 14% DV
- Vitamin C: 25% DV
(Nutrition calculated using Nutritionix)
Budget Breakdown
Making this ground turkey teriyaki bowl at home is budget-friendly compared to ordering takeout.
- Ground turkey (1 lb) → $5.00
- Vegetables (broccoli, carrots, peppers) → $4.00
- Rice (2 cups cooked) → $1.50
- Homemade teriyaki sauce ingredients → $2.50
- Green onions + sesame seeds → $1.00
Total Cost: ~$14.00 for 4 servings
Per bowl: ~$3.50
Behind the Recipe
The inspiration for this healthy ground turkey teriyaki rice bowl came from my love of quick, flavorful meals that feel like takeout but are made with healthier swaps. I’ve always been a fan of teriyaki, but store-bought versions can be loaded with sodium and sugar. By making my own sauce with soy sauce, honey, garlic, and ginger, I control the flavor and nutrition.
Ground turkey is my protein of choice here—it cooks quickly, absorbs the sauce beautifully, and is lighter than beef or pork. According to the USDA FoodData Central, turkey is an excellent source of lean protein and B vitamins, which support energy and metabolism. When paired with fiber-rich vegetables and rice, this becomes a complete and balanced meal.
Why You’ll Love This Healthy Ground Turkey Teriyaki Rice Bowl
Every time I make this healthy ground turkey teriyaki rice bowl, I’m reminded of how comforting yet nourishing a simple rice bowl can be. It’s the kind of meal that satisfies takeout cravings but keeps you on track with your health goals. Lean ground turkey, fluffy rice, crisp vegetables, and a homemade teriyaki glaze come together in under 30 minutes, making this one of my top go-to dinners.
Balanced & Filling
Each serving of this ground turkey teriyaki rice bowl recipe has the right mix of protein, fiber, and complex carbs to keep you energized and satisfied. Lean turkey is a fantastic source of protein, and when paired with rice and colorful veggies, it makes for a balanced plate. According to Mayo Clinic, choosing lean meats like turkey is a smart way to enjoy protein-rich meals without excess fat.
Quick & Easy
This easy teriyaki rice bowl with ground turkey comes together in just 30 minutes, which is faster than ordering and waiting for takeout. With one skillet and simple pantry staples, you can make a meal that’s both fresh and flavorful in record time.
Meal Prep Friendly
One of the best things about this turkey teriyaki rice bowl is that it holds up beautifully for meal prep. Store it in containers and you’ll have grab-and-go lunches or dinners ready for the week. It reheats well without losing its flavor or texture, making it a favorite for busy schedules.
Family-Approved
The sweet-savory flavor of homemade teriyaki sauce makes this dish a hit with kids and adults alike. It’s a healthy dinner that doesn’t feel “too healthy,” which means it’s perfect for picky eaters or family-style meals.
Customizable
This recipe is endlessly adaptable. Swap white rice for brown rice, use quinoa for more protein, or go low-carb with cauliflower rice. You can even add your favorite stir-fry veggies like snap peas or mushrooms to make your teriyaki turkey rice bowl uniquely yours.
More Weeknight Dinners You’ll Crave After This Bowl
If you enjoyed this healthy ground turkey teriyaki rice bowl, here are more recipes from my kitchen that are equally satisfying and easy to make:
Comfort Classic: Hawaiian Chicken Sheet Pan
A Hawaiian chicken sheet pan dinner with juicy chicken, sweet pineapple, colorful bell peppers, and a tangy glaze baked together for an easy tropical-inspired meal.
High-Protein Favorite: Garlic Parmesan Cheeseburger Bombs
Garlic Parmesan cheeseburger bombs made with golden biscuit dough stuffed with juicy beef, melted cheese, and brushed with garlic butter and Parmesan for the ultimate bite-sized comfort food.
Cozy Dinner: Italian Drunken Noodles
Italian drunken noodles with tender pasta tossed in a savory tomato-wine sauce, Italian sausage, peppers, and fresh herbs for a bold and hearty one-pan dinner.
Perfect For
This healthy ground turkey teriyaki rice bowl recipe fits so many different mealtime needs, which is why it’s on repeat in my kitchen. It’s hearty but light, packed with lean protein and veggies, and versatile enough to enjoy any time of day. Whether you’re cooking for yourself, meal prepping for the week, or feeding your family, this bowl delivers both flavor and nutrition.
Busy Weeknights
We all need a few dinners that can be thrown together in under 30 minutes, and this easy teriyaki rice bowl with ground turkey is exactly that. It’s simple, quick, and gives you that takeout-style flavor without the extra cost or calories. According to Healthline, meals that balance protein, carbs, and fiber are the key to staying satisfied after a long day—this bowl checks every box.
Healthy Meal Prep Bowls
If you’re into meal prep, this recipe is a dream. These ground turkey teriyaki meal prep bowls stay fresh for days, reheat beautifully, and pack perfectly for work or school lunches. Make a batch on Sunday, portion it into containers, and you’ll be set with high-protein, balanced meals all week.
Family Dinners
The sweet-savory teriyaki sauce makes this recipe kid-friendly and family-approved. It’s one of those dinners that feels indulgent but is secretly loaded with nutrients. These family-friendly teriyaki turkey bowls are a win-win for both parents and kids.
High-Protein Lunches
At around 28 grams of protein per serving, this high-protein ground turkey rice bowl will keep you energized and focused all afternoon. Serve it over brown rice or quinoa for an even heartier option, or go with cauliflower rice for a lighter lunch.
Takeout Cravings, Made Healthier
When you’re craving Asian-inspired flavors but want to stay on track, this bowl is a perfect choice. It gives you the sweet, garlicky, and slightly tangy teriyaki flavor you love, but with wholesome ingredients you can feel good about.
More Comforting Recipes You’ll Love After This Bowl
If this healthy teriyaki rice bowl with ground turkey hit the spot, you’ll love these other comforting and protein-packed meals from my kitchen:
Creamy & Cozy: Vanilla Cinnamon Buttermilk Pancakes
Fluffy, golden pancakes with warm spice and sweetness—perfect for a weekend breakfast.
Bold & Satisfying: Spicy Chipotle Chicken Burger
A juicy, smoky burger that’s high in protein and perfect for summer grilling or meal prep.
Hearty & Family-Friendly: Chicken Potato Broccoli Casserole
A cheesy, comforting casserole packed with protein and veggies—great for weeknight family dinners.
Ingredients You’ll Need
- 1 lb ground turkey (93% lean)
- 2 cups cooked rice (white, brown, or jasmine)
- 2 cups broccoli florets
- 1 red bell pepper, sliced
- 1 medium carrot, shredded
- 2 green onions, sliced
- 2 tbsp sesame seeds (optional)
For the Teriyaki Sauce:
- ⅓ cup low-sodium soy sauce
- 2 tbsp honey or maple syrup
- 2 tbsp rice vinegar
- 1 tsp sesame oil
- 2 garlic cloves, minced
- 1 tsp fresh ginger, grated
- 1 tsp cornstarch + 2 tbsp water (slurry)
Ingredient Highlights
- Ground turkey: Lean, high-protein base for a healthy rice bowl.
- Broccoli & veggies: Add fiber, vitamins, and crunch.
- Homemade teriyaki sauce: Sweet, savory, and customizable to your diet.
- Rice: A hearty base—swap with cauliflower rice for low-carb.
- Sesame seeds & green onions: Add garnish, crunch, and freshness.
How to Make This Healthy Ground Turkey Teriyaki Rice Bowl
- Cook the rice: Prepare rice according to package directions.
- Make the sauce: In a small saucepan, whisk soy sauce, honey, vinegar, sesame oil, garlic, and ginger. Simmer, then add cornstarch slurry until thickened.
- Cook the turkey: In a skillet, sauté ground turkey until browned. Drain if necessary.
- Add veggies: Stir in broccoli, peppers, and carrots. Cook until tender-crisp.
- Combine: Pour teriyaki sauce over turkey and vegetables. Stir well.
- Assemble bowls: Divide rice into 4 bowls, top with turkey mixture, and garnish with sesame seeds and green onions.
Sam’s Pro Tips for Success
- Don’t overcook veggies: Keep them crisp for better texture.
- Double the sauce: Great for drizzling over rice or saving for later.
- Use fresh ginger & garlic: They elevate the sauce flavor.
- Make it low-carb: Swap rice for cauliflower rice or zucchini noodles.
- Batch cook: Freeze cooked turkey and sauce separately for quick meals.
Easy Variations You Can Try
One of my favorite things about this healthy ground turkey teriyaki rice bowl is how flexible it is. With just a few swaps, you can make it gluten-free, lower in sodium, spicier, or even more nutrient-dense. These variations make it easy to adapt the recipe to different diets, flavor preferences, or whatever ingredients you already have in your kitchen.
Gluten-Free Teriyaki Bowl
For a simple gluten-free swap, use tamari or coconut aminos instead of soy sauce. This creates a gluten-free ground turkey teriyaki rice bowl that’s every bit as flavorful but friendlier for those avoiding gluten. According to NIH, small ingredient substitutions like this can make recipes more inclusive without compromising taste.
Low-Sodium Version
If you’re mindful of sodium, opt for reduced-salt soy sauce and cut back on the honey in the sauce. This low-sodium teriyaki turkey rice bowl still has the sweet-savory balance of teriyaki but with less sodium, making it a great choice for heart-healthy diets.
Spicy Teriyaki Turkey Bowl
For those who love heat, add a squeeze of sriracha, a spoonful of chili paste, or a sprinkle of red pepper flakes. This spicy ground turkey teriyaki rice bowl is bold, flavorful, and a fun way to kick up your weeknight dinner routine.
Quinoa Base
If you want extra protein and fiber, swap the rice for fluffy quinoa. This creates a quinoa teriyaki turkey bowl that’s nutty, nutrient-rich, and perfect for meal prep. Quinoa also keeps the recipe gluten-free while adding even more staying power.
Vegetable-Packed Version
This recipe is already loaded with broccoli and peppers, but you can make it even more veggie-forward by tossing in snap peas, mushrooms, or baby corn. A vegetable-packed teriyaki ground turkey bowl is colorful, flavorful, and gives you an extra boost of vitamins and fiber.
More Flavor-Packed Recipes You’ll Love After This Bowl
If you enjoyed these fun twists on the healthy ground turkey teriyaki rice bowl, here are more comforting and protein-rich meals from my kitchen you’ll want to try:
Bold & Comforting: Spicy Chipotle Chicken Burger
A smoky, juicy burger made with lean chicken and chipotle peppers—perfect for BBQ nights or meal prep.
Cozy & Creamy: Creamy Paprika Steak Shells
Tender beef and pasta tossed in a smoky garlic sauce that’s rich, filling, and ready in under 30 minutes.
Protein-Packed Classic: Zero Carb Yogurt Bread
A flourless, high-protein bread that’s great for pairing with savory bowls or enjoying as a meal prep staple.
Storage and Reheat Tips
- Refrigerator: Store in airtight containers for up to 4 days.
- Freezer: Freeze turkey mixture (without rice) for up to 2 months.
- Reheat: Warm in a skillet or microwave until heated through.
Make It a Meal
Pair this healthy ground turkey teriyaki rice bowl with these reader favorites:
- Chicken Kofta With Creamy Garlic Yogurt Sauce
- High-Protein Cottage Cheese Cloud Bread
- Strawberry Oreo Cheesecake Cup
Check out more here:
Frequently Asked Questions
Are ground turkey teriyaki rice bowls healthy?
Yes! Lean ground turkey, vegetables, and homemade teriyaki sauce make this bowl both nourishing and balanced. According to Healthline, turkey is a lean protein that supports muscle health, metabolism, and weight management, while vegetables add fiber and essential vitamins.
Can I make a ground turkey teriyaki rice bowl gluten-free?
Absolutely. Simply replace soy sauce with tamari or coconut aminos for a gluten-free teriyaki rice bowl that keeps the same sweet-savory flavor while being safe for gluten-sensitive diets.
Can I meal prep this teriyaki turkey rice bowl?
Yes, this recipe is ideal for meal prep. Divide into airtight containers and refrigerate for up to 4 days. It reheats beautifully, making it one of the best meal prep teriyaki turkey bowls for busy weeks.
What rice works best for a teriyaki rice bowl?
White rice, brown rice, and jasmine rice all work wonderfully. For a lower-carb option, you can swap in cauliflower rice or quinoa to create a healthy low-carb teriyaki turkey bowl.
Can I use ground chicken instead of turkey?
Yes! Ground chicken is a great alternative and creates a slightly lighter but equally delicious teriyaki chicken rice bowl.
How do I make a low-sodium ground turkey teriyaki rice bowl?
Use reduced-sodium soy sauce or coconut aminos, limit added salt, and add more vegetables to balance flavor. According to the American Heart Association, reducing sodium helps support heart health while still allowing you to enjoy flavorful meals.
What vegetables go best in a teriyaki rice bowl?
Classic choices include broccoli, carrots, bell peppers, and snap peas. Mushrooms, zucchini, and baby corn are also great for creating a vegetable-packed teriyaki turkey bowl.
Can I freeze ground turkey teriyaki rice bowls?
Yes, but it’s best to freeze the cooked ground turkey teriyaki mixture separately and prepare rice fresh when serving. This keeps the texture fluffy and prevents sogginess.
Is teriyaki sauce high in sugar?
Store-bought teriyaki sauces can be high in sugar, but this homemade version uses honey or maple syrup for natural sweetness. You control how much to add, making it a healthier choice compared to pre-made sauces.
How do I keep the turkey moist in teriyaki rice bowls?
Don’t overcook the ground turkey—remove it from heat as soon as it’s browned. Adding the sauce at the end locks in moisture and ensures your teriyaki turkey rice bowl stays juicy and flavorful.
Can I make this teriyaki rice bowl dairy-free?
Yes, this recipe is naturally dairy-free. Just double-check your soy sauce or tamari labels to ensure there are no hidden additives.
How can I add extra protein to this recipe?
Top your healthy turkey teriyaki bowl with a fried egg, add edamame, or swap rice for quinoa to boost the protein content without sacrificing flavor.
Final Thoughts
This healthy ground turkey teriyaki rice bowl is proof that quick weeknight meals can be both nourishing and crave-worthy. It’s packed with lean protein, crisp vegetables, and a sweet-savory teriyaki glaze that ties everything together.
I love how versatile it is—you can meal prep it for the week, serve it to your family for dinner, or make it lighter with cauliflower rice. It’s one of those recipes that you’ll want on repeat because it’s just that easy and delicious.
“Balanced, flavorful, and family-friendly—this healthy ground turkey teriyaki rice bowl is comfort food that’s as nourishing as it is satisfying.” – Sam
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A quick, balanced dinner with lean ground turkey, vegetables, and homemade teriyaki sauce served over rice—perfect for meal prep or weeknight dinners.
