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 lb ground turkey; 1 cup brown rice; 2 cups vegetable broth; 1 cup bell peppers, diced; 1 cup broccoli florets; 1 tablespoon olive oil; 2 cloves garlic, minced; 1 teaspoon smoked paprika; Salt and pepper to taste; Chopped fresh parsley for garnish

Highlighted under: Wholesome Treats

When I'm looking for a satisfying meal that fuels my body, I always turn to my High Protein Turkey And Rice Bowl. Packed with lean turkey, colorful veggies, and nutritious brown rice, I love how each bite offers a fulfilling blend of flavors and textures. It's quick to make and perfect for meal prep, ensuring I always have a healthy option ready for lunch or dinner. Whether I'm in a hurry or want to enjoy a homemade meal, this recipe never disappoints!

Created by

Chantel Rivers

Last updated on 2026-02-16T07:23:36.730Z

Cooking this High Protein Turkey And Rice Bowl has become a weekly tradition in my kitchen. I find that the combination of lean ground turkey and flavorful seasonings creates a delightful base that pairs perfectly with the fluffy brown rice. I recommend using a mix of fresh herbs to elevate the dish’s freshness.

One essential tip I discovered is to cook the rice in brothy water instead of plain water, which infuses it with incredible flavor. This small tweak turned an ordinary meal into something extraordinary, making it a favorite among family and friends!

Why You'll Love This Recipe
Bursting with protein to power you through the day
Quick and easy meal prep for a busy lifestyle
Customizable with your favorite veggies and spices

Understanding the Ingredients

Each component of the High Protein Turkey And Rice Bowl serves a specific purpose. The ground turkey is not only a fantastic source of protein, but it also brings a delicious savory flavor to the dish. Opt for lean turkey to keep the meal healthy while still delivering the richness you crave. Additionally, choosing organic or grass-fed turkey can enhance the taste and nutritional profile.

Brown rice is not just a filling carbohydrate; it also provides fiber that aids digestion. Its nutty flavor and chewy texture complement the turkey nicely. If you’re short on time, you can substitute white rice or even quinoa, but keep in mind that cooking times will vary—white rice takes about 15 minutes, while quinoa cooks in about 20 minutes.

Making It Your Own

This recipe is highly adaptable, allowing you to experiment with seasonal vegetables. If bell peppers and broccoli aren’t your favorites, try adding zucchini, spinach, or snap peas. Just ensure you adjust the cooking times to prevent overcooking. For instance, delicate veggies like spinach only need a couple of minutes to wilt in the skillet after the turkey is added.

Don’t hesitate to switch up the spices to suit your taste buds. If you prefer a bit of heat, you can add red pepper flakes or chili powder. For a fresh twist, incorporating herbs like basil or cilantro at the end can brighten the flavor profile. This flexibility makes the dish ideal for using up any leftover veggies in your fridge.

Ingredients

Gather these fresh ingredients to create your delicious bowl:

For the Turkey and Rice Bowl

1 lb ground turkey
1 cup brown rice
2 cups vegetable broth
1 cup bell peppers, diced
1 cup broccoli florets
1 tablespoon olive oil
2 cloves garlic, minced
1 teaspoon smoked paprika
Salt and pepper to taste
Chopped fresh parsley for garnish

Feel free to adjust the vegetables based on your preference!

Instructions

Cooking Steps

Follow these simple steps to prepare your bowl:

Cook the Brown Rice

In a medium saucepan, bring 2 cups of vegetable broth to a boil. Add the brown rice and reduce the heat to low. Cover and simmer for about 25 minutes or until the rice is tender and the liquid is absorbed.

Prepare the Turkey

In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for 1 minute. Then, add the ground turkey, breaking it up with a wooden spoon. Cook until browned, about 5-7 minutes.

Add Vegetables and Seasoning

Stir in the diced bell peppers and broccoli florets with the cooked turkey. Season with smoked paprika, salt, and pepper. Cook for an additional 5-7 minutes until the veggies are tender.

Assemble the Bowls

Divide the cooked rice among bowls and top with the turkey and vegetable mixture. Garnish with chopped parsley before serving.

Enjoy your healthy and protein-packed bowl!

Pro Tips

For extra flavor, try adding soy sauce or your favorite hot sauce to the turkey mixture. You can also swap out the vegetables based on seasonal availability.

Meal Prep and Storage

This High Protein Turkey And Rice Bowl is an excellent candidate for meal prep! Cook a large batch of the turkey-vegetable mixture and the brown rice separately. Store them in airtight containers in the fridge for up to four days. Reheating in the microwave is an easy option; just ensure it’s heated thoroughly before serving, ideally until it reaches an internal temperature of 165°F.

If you’d like to enjoy this dish later, consider freezing the turkey and rice bowls. Allow them to cool completely, then portion into freezer-safe containers. They can last up to three months in the freezer. For the best quality, I recommend reheating them from frozen in the oven at 350°F for about 30 minutes or until warm throughout.

Serving Suggestions

This protein-packed bowl can be served in various ways. For a filling lunch, I like to add a dollop of Greek yogurt or a sprinkle of feta cheese on top for a creamy contrast. You could also serve it with a side of avocado or a simple green salad to balance the flavors.

To elevate the dish further, consider drizzling it with a zesty sauce like tahini or a homemade vinaigrette. This can bring a whole new level of taste and richness without much extra effort. If you're feeling adventurous, topping it with a fried egg can add richness and additional protein, making it a perfect brunch option.

Questions About Recipes

→ Can I use chicken instead of turkey?

Yes, ground chicken is a great substitute for turkey in this recipe.

→ How can I make this recipe gluten-free?

Ensure you use certified gluten-free soy sauce and check the rice package for gluten content.

→ Can I prepare this ahead of time?

Absolutely! This recipe is perfect for meal prepping. Store the components separately in the fridge for up to 3 days.

→ What other vegetables can I add?

Feel free to mix in your favorite vegetables like carrots, peas, or zucchini for added nutrition and flavor.