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Healthy 5-Ingredient Ground Turkey Meal Prep Bowls

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A quick, easy, and wholesome meal prep recipe featuring lean ground turkey, brown rice, and mixed vegetables, perfect for busy weeks and meal prepping.

Ingredients

Scale
  • 1 pound (450 g) lean ground turkey (preferably 93% lean)
  • 1 cup (185 g) uncooked brown rice
  • 2 cups (300 g) frozen mixed vegetables (peas, carrots, corn blend)
  • 1 teaspoon garlic powder
  • 2 tablespoons low-sodium soy sauce (or tamari for gluten-free)
  • Optional: fresh green onions, chopped
  • Optional: chili flakes
  • Optional: drizzle of sesame oil

Instructions

  1. Rinse 1 cup (185 g) of brown rice under cold water until the water runs clear to remove excess starch.
  2. Combine rinsed rice with 2 1/2 cups (600 ml) of water in a medium saucepan.
  3. Bring to a boil, then reduce heat to low, cover, and simmer for 40-45 minutes, or until water is absorbed and rice is tender.
  4. Remove from heat and let sit covered for 5 minutes before fluffing with a fork.
  5. While the rice cooks, heat a large skillet over medium heat.
  6. Add 1 pound (450 g) ground turkey, breaking it up with a spatula.
  7. Sprinkle in 1 teaspoon garlic powder and a pinch of black pepper.
  8. Cook for 7-9 minutes, stirring occasionally, until turkey is fully cooked and no longer pink.
  9. Drain any excess liquid if necessary.
  10. Add 2 cups (300 g) frozen mixed vegetables to the turkey pan.
  11. Stir and cook for another 5 minutes until veggies are heated through but still crisp.
  12. Pour 2 tablespoons low-sodium soy sauce over the turkey and veggies and stir to combine evenly.
  13. Taste and add more soy sauce if desired.
  14. Divide cooked rice evenly into 4 to 5 meal prep containers.
  15. Top each with the turkey and vegetable mixture.
  16. Sprinkle optional green onions or chili flakes on top if using.

Notes

Start cooking the rice first as it takes the longest. Don’t rush browning the turkey to develop flavor. Drain excess liquid from turkey to avoid soggy bowls. Add vegetables last to keep them crisp. Rinse rice before cooking to remove starch and prevent clumping. Adjust soy sauce to taste. Can be frozen for up to 3 months.

Nutrition

Keywords: ground turkey, meal prep, healthy, easy recipe, 5 ingredients, brown rice, mixed vegetables, quick dinner

Find it online: https://nanarecipes.info/healthy-5-ingredient-ground-turkey-meal-prep-bowls-easy-recipe-for-busy-weeks/