These ground turkey meal prep bowls have a delicious Korean-inspired sauce! Packed with flavor and under 400 calories per bowl, you can prep this recipe on the weekend for healthy and delicious lunches through the week.
Its amazing how versatile ground turkey can be! From Thai turkey lettuce wraps to turkey taco lunch bowls, its not only versatile, but works great in meal prep as well.
Inspired by Korean beef, ground turkey is cooked up in a mixture of sweet and savory sauce that adds flavor to rice and vegetables. You can store it in the fridge or the freezer…perfect for stocking up on healthy meals!
As a busy professional and parent, I’m always looking for healthy, easy-to-make meals that I can prep ahead of time. Ground turkey and rice is one of my go-to meal prep combinations because it’s budget-friendly, protein-packed, and versatile.
In this article I’ll share 10 of my favorite ground turkey and rice meal prep recipes that can be made in advance and reheated throughout the week. These recipes transform boring ground turkey into fun flavorful meals the whole family will love!
Why Choose Ground Turkey and Rice for Meal Prep?
There are several reasons why ground turkey and rice work so well for meal prepping
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Nutritious: Ground turkey provides lean protein while rice offers complex carbohydrates. Together they make a balanced meal.
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Budget-friendly: Ground turkey and rice are both affordable ingredients. Buying them in bulk helps reduce meal costs even more.
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Versatile: Ground turkey takes on any flavor. It works in burritos, stir frys, casseroles, and more. Rice acts as the perfect base.
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Customizable: Feel free to swap in brown rice or cauliflower rice for a low-carb option. You can also use ground chicken or lean beef instead of turkey.
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Reheat well: Unlike some ingredients, ground turkey and rice maintain their taste and texture after reheating throughout the week.
10 Best Ground Turkey and Rice Meal Prep Recipes
From burritos to bowls, here are my top ground turkey and rice meal prep recipe ideas:
1. Turkey Taco Burrito Bowls
These burrito bowls taste like your favorite tacos in bowl form. The ground turkey is seasoned with taco seasoning and cumin for maximum flavor. Pico de gallo, cheese, and cilantro add freshness. Make a big batch of the turkey filling over the weekend so assembling the bowls is quick all week. Brown rice or cauliflower rice work great on the base.
2. Thai Turkey Lettuce Wraps
For a lighter yet satisfying lunch, whip up these Thai turkey lettuce wraps. They come together quickly thanks to a premade peanut sauce. Fill lettuce cups with the seasoned ground turkey and fresh veggies for a portable meal. The turkey and sauce can be prepped ahead.
3. Turkey Teriyaki Rice Bowls
These Asian-inspired bowls are simple but full of big flavor. The ground turkey is tossed in a homemade teriyaki sauce you’ll want to put on everything. Steam broccoli, carrots, and brown rice to complete the bowls. Make the teriyaki turkey up to 5 days in advance.
4. Chipotle Turkey Skillet with Cauliflower Rice
This one-skillet meal makes meal prep a breeze. Cook the ground turkey with veggies and spices, then stir in pre-riced cauliflower. Reheat portions throughout the week for a grain-free, low-carb option. The smoky chipotle seasoning gives it a kick.
5. Turkey Taco Stuffed Peppers
For a fun twist, stuff bell peppers with taco-seasoned ground turkey, black beans, and cheese. Bake a batch over the weekend so you have single-serve meals ready to grab from the fridge. The filling also works folded into burritos or served over rice.
6. Turkey Meatballs with Zucchini Noodles
Homemade turkey meatballs go from bland to bold with Italian seasoning. Served over zucchini noodles with your favorite pasta sauce, this meal is low-carb but completely satisfying. Cook the meatballs and noodles ahead and store them separately until ready to eat.
7. Greek Turkey Bowls
These Greek-inspired bowls are packed with flavor. The star is lemony herb turkey patties seasoned with oregano, onion, and feta. For the base, make lemon cauliflower “rice” using a food processor or ricing tool. Add fresh cucumber salad on the side.
8. Chili Lime Turkey Lettuce Cups
Lettuce cups make the perfect vessel for this easy filling. Cook the ground turkey with chili powder, cumin, and lime juice for a tasty filling. Top with avocado, cheese, and cilantro to finish it off. Serve with a side of cilantro lime rice.
9. Turkey Burrito Skillet
With its flavors of burritos in skillet form, this meal is a crowd-pleaser. Cook the ground turkey with taco spices and top with all the fixings – beans, tomatoes, rice, cheese, and more. Customize each portion as you reheat them. The possibilities are endless.
10. BBQ Turkey Shepherd’s Pie
For the ultimate comforting meal, try this BBQ turkey shepherd’s pie. The ground turkey cooks in a sweet and tangy barbecue-style sauce. Top it with creamy mashed potatoes and cheese for the perfect pairing. Make it ahead and bake portions as needed.
Tips for Prepping Ground Turkey and Rice Meals
Here are some of my top tips for smoothly prepping ground turkey and rice meals:
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Cook rice or cauliflower rice in bulk. Portion it into containers and refrigerate up to 4 days.
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Season ground turkey with spices, herbs, sauces, etc. Cook in a batch. Then divide into meal-size portions.
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Cook any veggies needed and store separately from the turkey and rice.
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Wait to add toppings like cheese, avocado, and salsa until ready to eat so they don’t get soggy.
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Let meals cool completely before sealing containers. Store in the fridge up to 4-5 days or in the freezer up to 3 months.
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Reheat portions in the microwave, adding a splash of water to prevent drying out. You can also reheat in the oven at 350°F for more even warming.
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Label containers with dates and contents for easy identification. Group together meals you plan to eat on the same day.
Sample Weekly Meal Prep Schedule
To give you an idea of how these recipes can be worked into your routine, here is a sample weekly meal prep schedule:
Sunday: Make a batch of taco turkey and cilantro lime rice. Prep lettuce, tomato, cheese, and guacamole.
Monday: Enjoy turkey taco burrito bowls for lunch.
Tuesday: Reheat turkey and cauliflower “rice” for Chipotle turkey skillet.
Wednesday: Take Thai turkey lettuce wraps to work for lunch.
Thursday: Make lemon herb turkey patties and lemon cauliflower rice for Greek turkey bowls.
Friday: Heat up turkey meatballs with zucchini noodles and sauce.
Next Week: Grab prepared meals from the freezer to reheat as needed!
Make Meal Prep Easy with Ground Turkey and Rice
As you can see, ground turkey and rice offer endless quick, healthy, and budget-friendly meal prep possibilities. I hope these recipe ideas have inspired you to give this nutritious combo a try. With a little planning, you’ll have delicious ready-to-eat meals waiting for you all week long. Meal prep can transform your dinners from a source of stress into an easy way to maintain healthy eating habits.
Step by step directions
1. Shake up sauce- Youll want to mix up the sauce before you begin cooking. In a small jar, add honey, soy sauce, sesame oil, red pepper flakes, and black pepper. Shake it up, then set aside.
2. Cook turkey- Heat a non stick pan over medium heat. Add the ground turkey to the pan, and cook for 7-10 minutes, stirring and breaking it up with a spatula.
3. Garlic & ginger- When turkey is cooked through and no pink remains, make a space in the middle of the pan. Add the minced garlic and ginger, and cook, stirring a bit, for 1 minute. Then mix it right into the ground turkey.
4. Sauce it up- Shake the sauce back up, then pour it evenly over the turkey. Let it cook for 1-2 minutes until bubbly and everything is coated in the sauce.
5. Portion out- Portion out the ground turkey + sauce into 2 cup or larger meal prep containers with steamed broccoli and rice. Refrigerate for up to 4 days, and heat it up until steaming hot in the microwave to serve.
- rice- swap for cauliflower rice (or even zoodles) and try an alternative sweetener in the sauce to make this low carb
- honey- swap for brown sugar, maple syrup or monk fruit sweetener
- soy sauce- swap for tamari or coconut aminos to make it paleo-friendly (youll need to swap the rice as well)
- ground turkey- may be swapped for ground beef, mashed tofu, or chicken thighs (chopped into cubes)
- fridge- store in an air tight container in the fridge for up to 4 days.
- freezer- store in the freezer for up to 3 months.
- thaw- overnight in the fridge.
- reheat- in the microwave until steaming hot.
More meal prep bowls
Did you make this? Tag me on social @sweetpeasandsaffron and be sure to leave a comment and rate the recipe!
2024 HEALTHY MEAL PREP SERIES EP.1| GROUND TURKEY & RICE BOWLS + RECIPE
FAQ
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