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 lean ground turkey; 1 cup brown rice; 1 bell pepper, diced; 1 cup broccoli florets; 1 medium carrot, shredded; 2 tablespoons soy sauce; 1 teaspoon garlic powder; 1 teaspoon cumin; Salt and pepper to taste; Fresh cilantro for garnish

Highlighted under: Wellness Plates

I love making this High Protein Turkey And Rice Bowl because it’s a fantastic way to pack a nutritional punch into a single meal. When I want something satisfying yet healthy, this recipe always comes to mind. With lean turkey, fluffy rice, and a vibrant array of veggies, it's perfect for meal prepping or serving fresh. Plus, it's quick to whip up in under 30 minutes, making it an ideal weeknight dinner that’s both fulfilling and easy!

Created by

Lydia Spencer

Last updated on 2026-02-16T04:11:36.690Z

When I first tried making this High Protein Turkey And Rice Bowl, I was amazed by how simple and delicious it turned out. I experimented with different spices and ended up using garlic powder and cumin to really enhance the turkey's flavor. The addition of fresh veggies gives it a delightful crunch, making each bite exciting and satisfying. I also learned that using brown rice adds extra fiber, making this meal even healthier!

One of my favorite tips is to prep some extra turkey and rice ahead of time for quick meals during the week. This way, I can easily toss together a bowl anytime I need something nutritious and filling. Plus, it reheats beautifully, maintaining its flavor and texture. Try varying the vegetables according to what’s in season for even more variety!

Why You'll Love This Recipe
Packed with lean, nutritious ingredients.
Versatile and easy to customize with your favorite veggies.
Perfect for meal prep to enjoy throughout the week.

Flavorful Additions

To elevate the flavor profile of your High Protein Turkey and Rice Bowl, consider adding a splash of lime juice just before serving. The acidity brightens the dish and complements the richness of the turkey. Additionally, feel free to mix in some cooked quinoa or farro with the rice for added texture and nutrition. These ingredients not only diversify the taste but also pack in more protein and fiber, making your meal even more nourishing.

Experimenting with spices can also enhance the overall experience. Adding a pinch of smoked paprika or a dash of red pepper flakes can introduce a smoky or spicy kick. When incorporating new spices, start with small amounts to prevent overwhelming the dish. Balancing these new flavors with the soy sauce is crucial, so taste as you go and adjust accordingly.

Ingredient Substitutions

If you’re looking to switch up the ingredients based on dietary restrictions or personal preference, there are plenty of alternatives available. Instead of ground turkey, you could use ground chicken or even plant-based ground meat alternatives for a vegetarian option. Just be mindful of cooking times, as plant-based proteins often require less time to brown, usually around 3-5 minutes.

For the rice, you can substitute brown rice with cauliflower rice to lower the carbs and increase vegetables in your meal. If using cauliflower rice, you can sauté it in a bit of olive oil for just 3-4 minutes until it’s tender but still holds its shape. This quick transition to a lower-carb version retains the dish's hearty feel while giving it a fresh twist.

Make-Ahead and Storage Tips

This High Protein Turkey and Rice Bowl is an ideal option for meal prep. You can cook the turkey and vegetables in advance and store them separately from the rice in airtight containers. This way, when you're ready to eat, you can heat them up quickly in the microwave or skillet, preferably on medium heat for about 3-5 minutes until warmed through. Combining everything just before serving ensures the rice doesn't become mushy.

For longer storage, both the turkey mixture and rice can be frozen in meal-sized portions. When freezing, make sure to cool the dishes completely before sealing them in freezer-safe bags or containers. They will stay fresh for up to three months. To reheat, let them thaw in the fridge overnight and warm them up on the stovetop or in the microwave, adding a splash of water if the rice appears dry.

Ingredients

For the Turkey and Rice Bowl

1 lb lean ground turkey
1 cup brown rice
1 bell pepper, diced
1 cup broccoli florets
1 medium carrot, shredded
2 tablespoons soy sauce
1 teaspoon garlic powder
1 teaspoon cumin
Salt and pepper to taste
Fresh cilantro for garnish

Instructions

Steps

Cook the Rice

In a pot, combine 1 cup of brown rice with 2 cups of water. Bring to a boil, then reduce the heat, cover, and simmer for about 20 minutes until the rice is tender and water is absorbed.

Prepare the Turkey

In a skillet over medium heat, add the ground turkey. Cook until browned, about 5-7 minutes, breaking it apart as it cooks. Drain any excess fat.

Add Vegetables and Season

To the skillet, add the diced bell pepper, broccoli, and shredded carrot. Stir in the soy sauce, garlic powder, cumin, and season with salt and pepper. Cook for another 5 minutes, until vegetables are just tender.

Assemble the Bowls

Divide the cooked rice among bowls and top with the turkey mixture. Garnish with fresh cilantro before serving.

Pro Tips

Experiment with different proteins or grains, such as quinoa or chicken, based on your preference. Adding a splash of lime juice right before serving can brighten up the flavors even more!

Cooking Techniques

To ensure the ground turkey is cooked evenly and thoroughly, break it apart using a spatula while it cooks in the skillet. This prevents clumping and allows the meat to brown nicely, creating a rich flavor. Aim for a golden color with no pink remaining, which usually takes about 5-7 minutes at medium heat. If necessary, adjust the heat to medium-high to boost browning, but be careful not to burn the meat.

When cooking the vegetables, stir them frequently to promote even cooking and to prevent sticking to the pan. Cook the vegetables just until they’re vibrant and tender-crisp—about 5 minutes. This technique will maintain their bright colors and nutritional value while ensuring they pair nicely with the turkey in texture and taste.

Serving Suggestions

When plating your High Protein Turkey and Rice Bowl, consider adding a side of fresh avocado slices or a small scoop of guacamole for creaminess. This not only enhances the flavor but also introduces healthy fats that are beneficial for satiety. Additionally, serving the bowl over a bed of fresh greens can provide extra crunch and nutrition.

For a kick of heat, drizzle sriracha or your favorite hot sauce over the top right before serving. This adds a flavorful spiciness that complements the savory ingredients perfectly. You can also top the bowl with a sprinkle of sesame seeds or chopped scallions for an appealing garnish that brings both flavor and texture.

Scaling the Recipe Up or Down

This recipe is easily adaptable for larger gatherings or smaller portions. If you are serving a bigger group, simply multiply the ingredient amounts accordingly. When scaling up, keep an eye on the cooking times; you may need to prepare in larger batches or cook the turkey in batches to avoid overcrowding the skillet, which can prevent proper browning.

On the other hand, if you’re cooking for one or two, you can halve the ingredients without compromising on taste. Leftover turkey mixture can be stored for later meals or even used as a filling for lettuce wraps or tacos, adding versatility to your meal planning while reducing food waste.

Questions About Recipes

→ Can I use a different type of meat?

Absolutely! Ground chicken or beef would also work well in this recipe.

→ Can I make this dish vegetarian?

Yes! Substitute the turkey with black beans or lentils for a vegetarian version.

→ How can I store leftovers?

Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in the microwave or on the stove.

→ Is this recipe gluten-free?

Use tamari instead of soy sauce for a gluten-free option.