High Protein Turkey And Rice Bowl

Name: High Protein Turkey And Rice Bowl
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 pound ground turkey; 1 cup brown rice; 2 cups broccoli florets; 1 red bell pepper, diced; 1 yellow bell pepper, diced; 2 tablespoons olive oil; 2 teaspoons garlic powder; 1 teaspoon onion powder; Salt and pepper to taste; Lime wedges for serving

Highlighted under: Healthy Home Cooking

I love creating dishes that are not only delicious but also nutritious. This High Protein Turkey And Rice Bowl has become one of my go-to recipes because it's packed with lean turkey, wholesome brown rice, and colorful veggies. Every bite is satisfying, and I know I'm fueling my body with the good stuff. Plus, it’s incredibly easy to prep and cook, making it perfect for busy weeknights. I can whip this up in a flash while still enjoying a meal that tastes fresh and homemade.

Created by

Holly James

Last updated on 2026-02-16T09:11:37.329Z

Creating the High Protein Turkey And Rice Bowl was an enjoyable experiment in my kitchen. I played around with spices and fresh ingredients until I found the perfect blend that enhances the turkey's flavor without overpowering it. I like to use brown rice for its nutty flavor and added fiber, and it pairs beautifully with the turkey and veggies.

What truly makes this dish shine is the vibrant mix of bell peppers and broccoli, which add both color and crunch. I've found that adding a splash of lime right before serving brightens up the flavors wonderfully and makes the whole bowl come alive. Trust me; it's a game-changer!

Why You'll Love This Recipe
Packed with lean protein that helps fuel your day.
Versatile and customizable with your favorite vegetables.
Quick and easy to prepare, perfect for meal prep or weeknight dinners.

Choosing the Right Rice

Brown rice is the star of this bowl, providing a nutty flavor and chewy texture that pairs well with the lean turkey and fresh vegetables. It's also a whole grain, offering more fiber and nutrients compared to white rice. When cooking, ensure you're using a ratio of 1 part rice to 2 parts water for perfect results. If you prefer a lower-carb option, cauliflower rice can be a great substitute. Just sauté it in the skillet for about 5 minutes until slightly tender before adding it to the bowls.

If you’re in a rush, consider using pre-cooked brown rice, which is widely available and can cut down prep time significantly. Just sprinkle some water over it in a covered dish and microwave for a few minutes until heated through. Don’t skip rinsing the rice if you’re cooking from scratch; this removes excess starch for fluffier grains.

Enhancing Flavor and Texture

The combination of garlic and onion powders adds depth to the ground turkey without overwhelming it. If you want a more pungent flavor profile, try fresh garlic and onions sautéed in the olive oil before adding the turkey. Be mindful to cook them until soft and fragrant, about 2-3 minutes, to prevent any harsh raw flavors from entering the dish.

To amp up the veggie mix, consider adding a splash of soy sauce or teriyaki sauce during the last few minutes of cooking for an extra layer of flavor. You can also experiment with your vegetable choices; snap peas, carrots, or zucchini can brighten up the dish while making it even more nutritious.

Ingredients

For the Bowl

1 pound ground turkey
1 cup brown rice
2 cups broccoli florets
1 red bell pepper, diced
1 yellow bell pepper, diced
2 tablespoons olive oil
2 teaspoons garlic powder
1 teaspoon onion powder
Salt and pepper to taste
Lime wedges for serving

Enjoy your healthy meal!

Instructions

Cook the Rice

In a medium saucepan, combine 1 cup of brown rice with 2 cups of water. Bring to a boil, then reduce the heat, cover, and simmer for about 30 minutes or until the rice is tender and water is absorbed.

Sauté the Turkey

While the rice is cooking, heat the olive oil in a large skillet over medium heat. Add the ground turkey, breaking it up with a spoon. Season with garlic powder, onion powder, salt, and pepper. Cook until browned and no longer pink.

Add Vegetables

Once the turkey is cooked, add the broccoli and bell peppers to the skillet. Stir well and cook for an additional 5-7 minutes until the vegetables are tender-crisp.

Assemble the Bowls

Divide the cooked brown rice among four bowls. Top with the turkey and vegetable mixture. Serve with lime wedges on the side for squeezing over the top.

Dig in and enjoy your High Protein Turkey And Rice Bowl!

Pro Tips

Feel free to mix and match your favorite vegetables or add spices to suit your taste. For added flavor, consider garnishing with fresh herbs like cilantro or parsley.

Storage and Meal Prep

This High Protein Turkey and Rice Bowl is an ideal candidate for meal prep. You can prepare the turkey and vegetable mixture in advance, storing it in airtight containers in the fridge for up to four days. Cooked brown rice can be refrigerated separately and should maintain its quality for about a week. Just reheat both components in a microwave or on the stove, adding a splash of water to the rice to prevent it from drying out.

For longer storage, you can freeze the turkey and vegetable mixture in portioned containers. It can last up to three months in the freezer. To reheat, simply allow it to thaw overnight in the fridge before warming it up over medium heat on the stove, stirring occasionally until heated through.

Variations and Customizations

One of the best aspects of this recipe is its versatility. Feel free to swap out the vegetables based on what's in season or what you have on hand. For example, asparagus, spinach, or even sweet corn can all work well, each adding unique flavors and textures to the bowl. Just ensure that you cook the vegetables appropriately—add them according to their cooking times for the best results.

If you're looking to further boost protein, consider adding black beans or chickpeas to the bowl. They not only enhance nutrition but also provide a creamy texture that complements the turkey and rice beautifully. Adjust seasonings accordingly, as these ingredients may require a touch more salt or spices to fully integrate into the dish.

Questions About Recipes

→ Can I use white rice instead of brown rice?

Yes, white rice can be used, but the cooking time will be shorter. Follow package instructions for the best results.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days.

→ Can I freeze this dish?

Yes, you can freeze the turkey and veggie mixture. Just make sure to cool it completely before transferring it to a freezer-safe container.

→ What other proteins can I use?

You can substitute ground turkey with ground chicken, beef, or even a plant-based protein for a vegetarian option.