Teriyaki Ground Turkey Rice Bowls (Easy & Healthy)
Last Updated on June 5, 2023 by Rachel
This Teriyaki Turkey Rice Bowl will quickly become your go-to weeknight dinner. Not only does it satisfy your taste buds with its savory teriyaki sauce, sweet and subtly spiced flavors, it also aligns perfectly with a balanced eating approach that doesn’t compromise on taste.
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I absolutely love Asian inspired recipes (like these Healthy Lettuce Wraps or this Healthy Broccoli Beef) so it’s no surprise that this turkey teriyaki rice bowl has become one of new favorite recipes as well.
It’s one of those meals that makes you feel good about what you’re eating – lean protein, veggies, and just the right touch of seasonings. And guess what, it’s not only the adults in the house who will be vying for seconds. Kiddos will love this too! It’s just as customizable as it is tasty. Want a low-carb version? Swap the white rice for cauliflower rice. Craving more veggies? Pile them on! It’s all up to you.
What You’ll Love About This Recipe
Rachel’s Nutrition Tip: Opting for lean proteins, like ground turkey, contributes to a protein-rich meal without significantly adding to the calorie count. Although meats with higher fat content like ground beef or pork aren’t necessarily unhealthy – leaner choices like ground turkey or chicken can be especially beneficial for those who are keeping an eye on their calorie intake.
Recipe Ingredients
You’ll need the following ingredients to make these Turkey Teriyaki Bowls :
Ingredient Notes
Lean Ground Turkey – I recommend using 93% lean for this recipe.
Rice – I like cooking my rice in my rice cooker ahead of time so it’s ready to go! But on those hectic weeknights, don’t shy away from using instant rice as a handy time-saver! Alternative options like brown rice or cauliflower rice are also fantastic substitutes that work well with this dish. You can also use cilantro lime coconut rice for a fun twist.
Ginger & Garlic: I used fresh garlic and ground ginger here, but you could definitely use garlic powder and/or fresh ginger instead.
Teriyaki Sauce – You can use your own homemade teriyaki sauce or to keep things as simple as possible I recommend using a store-bought teriyaki sauce. I’d suggest opting for a version that’s lower in calories and added sugars. One of my personal favorites is Kikkoman Teriyaki Sauce, readily available at most grocery stores.
How to make Teriyaki Ground Turkey Rice Bowls: Step by Step
Step 1: In a large skillet, heat the olive oil on medium-high heat and add the ground turkey to the pan. Cook until the meat starts to brown and is crumbling.
Step 2: Add to the pan the diced onion, minced garlic, ground ginger, shredded carrots, and chopped bell peppers and cook until the turkey is well browned and the vegetables are soft, for about 5- 6 minutes, stirring occasionally.
Step 3: Add a pinch of sea salt, teriyaki aminos, and coconut aminos and mix well.
Step 4: Assemble your rice bowls; add the cooke rice to each bowl. Top each bowl with the teriyaki turkey mixture over the rice and garnish with sesame seeds and green onions. Enjoy!
Recipe Tips and Tricks
- Time Savers: Use pre-shredded carrots, frozen chopped onions, and use a vegetable chopper for your peppers.
- Vegetable Crunch: If you like your bell peppers with a bit of crunch, add them towards the end of the turkey cooking time.
- Rice Cooking: If you’re cooking the rice traditionally, remember to start this process first as it tends to take the longest. However, instant rice or pre-cooked microwaveable rice are great time-savers.
- Portion Control: If you’re watching your portions, use a measuring cup to serve the rice. This will help you keep track of your serving sizes.
- Make it spicy: Add some red pepper flakes or a splash of sriracha to the sauce.
Storage & Reheating
Storage: Allow the cooked ground turkey teriyaki stir fry to cool completely. Once cooled, transfer the turkey and vegetable mixture into an airtight container. Rice should ideally be stored separately to prevent it from getting too soggy. Store the prepared meal in the refrigerator for up to 4 days.
Freezing: Once the cooked teriyaki ground turkey and vegetable mixture has cooled, transfer it into freezer-safe containers or bags. This dish can be frozen for up to 3 months, ensuring you have a ready-to-go meal for busy days.
Reheating:
Reheating can be done either in the microwave or on the stovetop.
- Microwave: Transfer a portion of the turkey and vegetable mix and rice to a microwave-safe dish. Cover and heat on a high setting for 1-2 minutes, or until thoroughly heated. Make sure to stir halfway through for even heating.
- Stovetop: Add a portion of the turkey and vegetable mix to a pan and heat over medium heat until thoroughly warmed. You can add a splash of water if it appears dry. For the rice, you can either steam it in a steamer or heat it in a pan with a few drops of water, stirring frequently, until hot.
Additions, Substitutions, and Variations
SUBSTITUTIONS
Ground Turkey: Feel free to swap out any ground meat: ground chicken, ground beef, or even ground pork would all work great.
Different veggies: I use peppers and carrots in the recipe but any veggies will work: green beans, bok choy, baby corn, and broccoli would all be really yummy.
White Rice: The white rice can be replaced with brown rice, quinoa, or cauliflower rice for a low-carb alternative.
Oil: You could easily swap the olive oil used here with any oil of your choice. Sesame oil would be great too.
Coconut Aminos: If you can’t find coconut aminos, use low sodium soy sauce instead.
ADDITIONS
Additional Vegetables: Additional vegetables like broccoli, snap peas, or zucchini could add extra texture and nutrition.
Extra Crunch: Add water chestnuts or sprinkle some crushed peanuts or cashews on top.
Protein Boost: Add a fried or soft-boiled egg on top.
How To Meal Prep
- Cook the Rice: Cook your choice of rice according to the package instructions. If you’re using cauliflower rice, you can cook it ahead of time too.
- Cook the Ground Turkey: Prepare the ground turkey as per the recipe instructions, adding the vegetables and seasonings. Let it cool down before proceeding to the next step.
- Portion Out the Meal: Once your ingredients have cooled down, divide the rice and the turkey mixture into equal portions.
- Store Properly: Transfer the portions into individual meal prep containers that are airtight. You might prefer to keep the rice and turkey mixture in separate compartments if your containers have them.
- Refrigerate or Freeze: Store the meal prep containers in the refrigerator if you plan to consume them within the next 4 days. If you’re prepping for longer than that, put the containers in the freezer instead.
Dietary Modifications
- Gluten-Free: Ensure your teriyaki sauce is gluten-free.
- Low-Carb/Keto: Substitute the white rice with cauliflower rice to reduce carbohydrates. Also, ensure your teriyaki sauce is low in sugar.
- Higher Protein: Add a boiled or poached egg on top of the dish or use 1.5 pounds of ground turkey instead (just be sure 1.5x the sauce recipe as well).
- Increased Fiber: Swap out white rice for a higher fiber alternative like brown rice or quinoa. You can also incorporate more fiber-rich vegetables such as broccoli, Brussels sprouts, or peas into the mix. For a finishing touch, garnish your bowl with chia seeds or flaxseeds, which not only offer a nice crunch, but also contribute an additional fiber boost.
Frequently Asked Questions
My Favorite
Healthy Ground Turkey Recipes
Teriyaki Ground Turkey Rice Bowls
Ingredients
- 1 tbsp olive oil
- 1 lb ground turkey
- 1 small onion diced
- 1 garlic clove minced
- 1 bell pepper diced
- 1/2 cup carrots shredded
- ¼ cup teriyaki sauce
- 1 tbsp coconut aminos
- 1/4 tsp ground ginger
- pinch of sea salt
- 2 cups cooked rice for serving
- 1 tsp sesame seeds
- green onions diced, for garnish
Instructions
- In a large skillet heat oil over medium-high heat and add ground turkey to the pan. Cook until meat starts to brown and is crumbled.
- Add in the diced onion, garlic, carrots, and peppers and cook until turkey is well browned and the vegetables are soft, about 5-6 minutes, stirring occasionally.
- Add the sea salt, ginger, teriyaki sauce, and coconut aminos and mix well.
- Add cooked rice to each bowl while still warm. Top each bowl with the teriyaki turkey mixture over the rice and garnish with sesame seeds and green onions.
Notes
- To save time use pre-shredded carrots, frozen chopped onions, and use a vegetable chopper for your peppers.
- If you like your bell peppers with a bit of crunch, add them towards the end of the turkey cooking time.
- If you’re cooking the rice traditionally, remember to start this process first as it tends to take the longest. However, instant rice or pre-cooked microwaveable rice are great time-savers.
Nutrition
