Teriyaki Ground Turkey Meal Prep Bowls

Asian-inspired dairy-free Gluten-Free ground turkey healthy eating meal prep protein-rich Recipe Rice teriyaki sauce veggies

Posted October 5, 2023 by: Admin #Kitchen

Experience a burst of flavor with these meal prep bowls featuring ground turkey, bathed in a delightful teriyaki-inspired sauce, and served alongside rice and veggies. This recipe is not only incredibly tasty but also a breeze to prepare. Make a batch on a lazy Sunday, and you’ll have a week’s worth of wholesome, ready-to-go meals.

If you haven’t ventured into the realm of ground turkey recipes, now is the perfect time. When paired with the right ingredients and flavors, this lean meat promises a satisfying culinary experience. So, if you’re seeking to revamp your weekly meal prep routine, consider these Asian-inspired ground turkey meal prep bowls.

Ingredients

Here’s a list of the essential ingredients required to craft these delectable ground turkey meal prep bowls:

Ground Turkey: Ground turkey takes center stage in this dish, but if you prefer, you can substitute it with ground chicken, ground beef, or ground tofu.
Carrots: To introduce some vibrant veggies and color. You can either shred your own carrots or opt for pre-cut matchstick carrots to save time.
Cabbage: You can either shred a fresh head of green cabbage or pick up a bag of pre-shredded cabbage or coleslaw mix from the salad section of your local grocery store to streamline the prep process.
Onion, Garlic, and Ginger: These aromatic ingredients add depth of flavor. You can use powdered garlic and ground ginger for convenience, but fresh ginger and garlic are equally suitable if finely grated before incorporating into the sauce.
Sesame Oil: To infuse a nutty essence into the ground turkey. You can opt for regular or toasted sesame oil or use olive oil as a substitute if sesame oil is unavailable.
Soy Sauce: To impart a savory punch to the dish.
Brown Sugar and Honey: To balance the saltiness with sweetness and create a sticky texture in the ground turkey.
Rice: In this recipe, jasmine rice is used, but any medium-grain or long-grain white rice works perfectly. If preferred, you can also use brown rice.

In addition to these primary ingredients, you’ll require pantry staples such as cornstarch (for thickening the sauce) and optional crushed red pepper flakes for a hint of spiciness. For added flair, consider garnishing with fresh cilantro and a lime wedge, though this is entirely optional. A sprinkle of sesame seeds or a touch of sriracha would complement the dish nicely as well.

Dietary Adaptations

For a Gluten-Free Version: No adaptations are necessary; this recipe is naturally gluten-free.
For a Dairy-Free Version: Unfortunately, this recipe cannot be modified to be dairy-free.

How to Prepare Ground Turkey for Meal Prep

Meal prepping with ground turkey is a breeze due to its quick cooking time and neutral flavor profile. Once you’ve got the basics down, the possibilities for seasoning and flavors are limitless.

Cook the rice: Begin by cooking the rice in a pot or using a rice cooker.
Brown the turkey: Heat a skillet or cast-iron pan, add the ground turkey with some oil, and cook until it’s browned and crumbled into small pieces.
Prepare the sauce: While the turkey is cooking, mix together the sauce ingredients in a small bowl and set it aside.
Add the veggies: Once the turkey is cooked, introduce the veggies and continue cooking until they soften.
Incorporate the sauce: Pour the prepared sauce over the cooked turkey and veggies, stirring until everything is thoroughly coated in the sauce.
Portion into meal prep containers: Once the rice and ground turkey mixture are ready, distribute them evenly into meal prep containers and allow them to cool before refrigerating.

While this recipe showcases an Asian-inspired teriyaki-style sauce, you can explore various flavor profiles for your ground turkey. For instance, a simple taco seasoning, similar to fiesta chicken rice bowls, can be equally delightful and quick to prepare.

Nutrition Tip

Incorporating lean protein sources like ground turkey into your diet enables you to enjoy a high-protein meal without a significant increase in calorie intake. Although higher-fat meat options like ground beef or pork have their place in a balanced diet, lean ground meats such as ground turkey and ground chicken are especially valuable for individuals monitoring calorie and fat intake.

Storage and Reheating

To Store: Allow the bowls to cool completely, then cover them with a lid in airtight meal prep containers and store them in the refrigerator for up to 4 days.
To Freeze: Once the bowls have cooled completely, cover them with a lid in an airtight container and store them in the freezer for up to 3 months.

To Reheat: Thawed turkey meal prep bowls can be reheated in the microwave for 1-2 minutes until warmed through. If using frozen bowls, transfer them from the freezer to the fridge to thaw overnight before reheating.

To keep these ground turkey bowls budget-friendly, they incorporate common pantry staples and hearty vegetables with a long shelf life. Carrots and cabbage, in particular, are affordable, versatile, and can last for weeks in the refrigerator, allowing you to enjoy these ground turkey meal prep bowls repeatedly.

Furthermore, while these ground turkey bowls were designed with meal prepping in mind for convenient, ready-to-eat lunches, they also serve as a hassle-free dinner option.

Ground Turkey Meal Prep Bowls

Brimming with veggies, rice, and coated in a teriyaki-style sauce, these ground turkey meal prep bowls are a protein-packed, fiber-rich, and flavor-packed delight.

Ingredients

Ground Turkey:

1 tablespoon sesame oil
1 pound ground turkey
1/4 teaspoon crushed red pepper flakes (optional)
2 green onions, finely sliced
2 cups shredded carrots
2 cups shredded cabbage

Sauce:

1/4 cup soy sauce
1 tablespoon brown sugar
2 tablespoons honey
1 tablespoon cornstarch
1/2 teaspoon ground ginger
1/2 teaspoon garlic powder

Bowls:

1 cup white rice, dry
½ cup cilantro, roughly chopped
1 lime, cut into wedges

Instructions

In a pot, combine the rice with 2 cups of water and a pinch of sea salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
In a large skillet or cast-iron pan on medium-high heat, warm the sesame oil, then add ground turkey, season with a pinch of salt, and cook, breaking it apart with a spatula or wooden spoon into small pieces, for 4-5 minutes until mostly cooked.
While the turkey is cooking, in a small bowl, add the soy sauce, brown sugar, honey, cornstarch, ground ginger, and powdered garlic, and whisk to combine. Set aside.
Once the turkey has mostly cooked, add the crushed red pepper flakes (optional) and sliced green onions (white parts only) and cook for an additional 1-2 minutes until the turkey is cooked through and no longer pink.
Once the turkey is cooked, reduce the temperature to medium heat, add the carrots and cabbage to the pan, along with one tablespoon of water, stir to combine with the turkey, cover, and allow to cook for an additional 2-3 minutes until vegetables are tender. (The water helps the veggies steam and cook when covered.)
Once the vegetables are tender, add most of the remaining green onion (green parts) and sauce to the turkey mixture, stirring to ensure everything is well coated in the sauce, and cook for another 2-3 minutes to allow the sauce to reduce and thicken.
Once the turkey is cooked, assemble the bowls. Divide the rice evenly across 4 meal prep containers or bowls, layer with ¼ of the turkey mixture, and top with extra green onion, cilantro, and a wedge of lime.
The bowls can be served immediately, stored in the refrigerator for up to 4 days, or in the freezer for up to 3 months.