Healthy Ground Turkey Teriyaki Rice Bowl – Easy 30-Minute High Protein Meal Prep Recipe
Samantha
This Healthy Ground Turkey Teriyaki Rice Bowl is a quick and balanced meal you can make in just 30 minutes. Juicy lean ground turkey is cooked in a homemade teriyaki sauce with fresh vegetables and served over rice for a high-protein, family-friendly dinner. Perfect for meal prep, weeknight dinners, or satisfying takeout-style cravings at home.
Prep Time 10 minutes mins
Cook Time 20 minutes mins
Total Time 30 minutes mins
Course Dinner, Lunch, Main Course
Cuisine Asian-Inspired, Healthy Comfort Food
Servings 4 bowls
Calories 420 kcal
- 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
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.
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.Keyword 30 minute healthy teriyaki turkey rice bowl, easy teriyaki turkey rice bowl recipe, family friendly teriyaki turkey rice bowls, gluten free turkey teriyaki rice bowl, ground turkey teriyaki meal prep bowls, healthy ground turkey teriyaki rice bowl, high protein turkey teriyaki rice bowl, low sodium ground turkey teriyaki bowl, quick ground turkey teriyaki stir fry rice bowl, vegetable packed turkey teriyaki rice bowl
