High Protein Turkey Rice Bowl

Name: High Protein Turkey Rice Bowl
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 1 lb ground turkey; 1 cup brown rice; 2 cups chicken broth; 1 bell pepper, diced; 1 cup broccoli florets; 2 green onions, sliced; 1 tablespoon soy sauce; Salt and pepper to taste; Olive oil for cooking

Highlighted under: Light & Fresh Table

I love how quick and satisfying this High Protein Turkey Rice Bowl is to prepare! Packed with nutrients and flavor, it has become one of my go-to meals for busy weeknights. The combination of ground turkey, rice, and fresh veggies not only satiates my hunger but keeps my energy levels high. Plus, I can easily customize it with whatever veggies I have on hand, making it versatile and fun to make. It’s delicious enough for the whole family to enjoy, yet healthy enough for my fitness goals.

Created by

Adele Summers

Last updated on 2026-02-16T06:43:36.212Z

When I first tried making a turkey rice bowl, I was amazed by how easy it was to create something so flavorful. By browning the turkey with rich spices and adding a touch of soy sauce, I elevated the dish dramatically. I also learned that to make the rice truly flavorful, cooking it in broth instead of water is a game changer! It creates a more robust base for the turkey and veggies.

One tip I picked up is to always have your ingredients prepped and ready before you start cooking—this makes the process smoother and the final result even better. Trust me; nothing feels more rewarding than having a delicious and nutritious meal on the table in under 40 minutes!

Why You'll Love This Recipe
Packed with protein to fuel your day
Easily adjustable to suit your taste and pantry
Nutritious and filling for the whole family

Elevating Your Bowl with Flavor

In this High Protein Turkey Rice Bowl, the combination of soy sauce and fresh vegetables introduces a burst of umami and texture that enhances the dish. Soy sauce not only adds a savory depth but also helps to keep the ground turkey moist while it cooks. For an extra kick, you might consider adding some garlic or ginger to the turkey while it cooks. This will infuse the meat with aromatic flavors that really bring the dish alive.

The choice of veggies is key in balancing both nutrition and taste. Broccoli adds not only crunch but also a wealth of vitamins, while bell peppers contribute sweetness and color. Don't hesitate to experiment! If you have zucchini, snap peas, or spinach in your fridge, these can all be excellent substitutes or additions. Just remember to adjust the cooking time slightly for quicker-cooking vegetables like spinach, which only need to wilt.

Meal Prep Made Easy

One of the greatest advantages of this recipe is its adaptability for meal prepping. When preparing your turkey and rice, consider making a double batch to enjoy throughout the week. Store leftovers in airtight containers in the fridge for up to four days. When reheating, add a splash of chicken broth or water to keep the rice from drying out and heat in the microwave or on the stovetop over low heat, stirring frequently to prevent sticking.

If you prefer to freeze portions for later, let the bowl cool completely before packing into freezer-safe containers. This dish can be frozen for up to three months. To reheat frozen portions, thaw them in the refrigerator overnight and follow the reheating instructions mentioned above for best results. meal prepping not only saves time but helps you stay on track with healthy eating.

Ingredients

For the Bowl

1 lb ground turkey
1 cup brown rice
2 cups chicken broth
1 bell pepper, diced
1 cup broccoli florets
2 green onions, sliced
1 tablespoon soy sauce
Salt and pepper to taste
Olive oil for cooking

Instructions

Steps

Cook the Rice

In a medium saucepan, bring the chicken broth to a boil. Add the brown rice, reduce the heat to low, cover, and simmer for about 30 minutes or until the rice is tender.

Cook the Turkey

In a large skillet, heat olive oil over medium heat. Add the ground turkey, salt, and pepper, cooking until browned. Stir in the diced bell pepper and broccoli, cooking until tender.

Combine and Serve

Once the rice is cooked, fluff it with a fork and stir in the soy sauce. Serve the turkey and veggies over the rice, topped with sliced green onions.

Pro Tips

Feel free to add any other vegetables you love, such as zucchini or carrots, to enhance the dish's nutrition and flavor.

Customization and Variations

One of the best things about this High Protein Turkey Rice Bowl is how easily it can be personalized. If you prefer a spice kick, try adding sliced jalapeños or a dash of sriracha sauce to the turkey as it cooks. Alternately, for an international twist, consider a different sauce like teriyaki or hoisin, which can change the flavor profile entirely while keeping the dish balanced and satisfying.

For those who prefer a different base, quinoa or cauliflower rice can be excellent alternatives to brown rice. Quinoa can provide a delightful nutty flavor and additional protein, while cauliflower rice is a low-carb substitute that adds volume without many calories. Just be sure to adjust the cooking times according to your chosen base to achieve the right texture.

Tips for Perfect Texture

Getting the right texture for your ground turkey can make or break your bowl. Be cautious not to overcrowd the skillet when cooking the turkey; this can lead to uneven cooking. Instead, brown the turkey in batches if necessary, which will give you that lovely golden color and prevent steaming. Look for the meat to be browned throughout, with some bits getting crispy edges for depth of flavor.

Lastly, when cooking the rice, resist the urge to lift the lid frequently while it simmers. Keeping the lid on locks in steam, allowing the rice to cook evenly. Once it’s done, fluff the rice gently with a fork to prevent it from becoming mushy, and incorporate the soy sauce fully for an even distribution of flavor.

Questions About Recipes

→ Can I use chicken instead of turkey?

Absolutely! Chicken works great in this recipe and is a delicious alternative.

→ Is this recipe gluten-free?

Yes, just make sure to use gluten-free soy sauce!

→ Can I meal prep this dish?

Definitely! This bowl keeps well in the fridge for up to 4 days.

→ How can I make it spicy?

Add some chili flakes or sriracha sauce to spice things up!