Savory Ground Turkey & Roasted Veggie Rice Bowl
This Savory Ground Turkey & Roasted Veggie Rice Bowl is a wholesome, protein-packed meal that’s perfect for a quick and healthy lunch or dinner. Juicy, seasoned ground turkey pairs beautifully with roasted vegetables and fluffy rice, creating a balanced and satisfying dish. It’s easy to prepare, full of flavor, and great for meal prep!
⏱ Total Time: 30 minutes
👩🍳 Prep Time: 10 minutes
🔥 Cook Time: 20 minutes
🍽 Servings: 2-3
Ingredients:
For the Ground Turkey:
1 lb ground turkey
1 tbsp olive oil
3 cloves garlic, minced
1/2 onion, diced
2 tbsp soy sauce (or coconut aminos for a gluten-free option)
1 tbsp sriracha (optional, for heat)
1 tsp smoked paprika
1/2 tsp ground cumin
1/2 tsp black pepper
1/2 tsp salt
For the Roasted Veggies:
1 cup broccoli florets
1 red bell pepper, sliced
1 zucchini, sliced
1 tbsp olive oil
1/2 tsp garlic powder
1/2 tsp salt
1/2 tsp black pepper
For the Rice Bowl:
2 cups cooked brown or jasmine rice (or cauliflower rice for a low-carb option)
1/2 avocado, sliced
1 tbsp sesame seeds (for garnish)
1 green onion, chopped
1 tbsp toasted sesame oil (for extra flavor, optional)
Instructions:
1. Roast the Veggies
- Preheat the oven to 400°F (200°C).
- Toss the broccoli, bell pepper, and zucchini with olive oil, garlic powder, salt, and black pepper.
- Spread them out on a baking sheet and roast for 15-18 minutes until tender and slightly crispy on the edges.
2. Cook the Ground Turkey
- Heat olive oil in a large skillet over medium heat.
- Add the diced onion and cook for 2-3 minutes until softened.
- Add minced garlic and cook for another 30 seconds until fragrant.
- Add ground turkey and break it up with a spatula. Cook until browned and no longer pink (about 6-8 minutes).
- Stir in soy sauce, sriracha (if using), smoked paprika, cumin, salt, and pepper. Simmer for another 2-3 minutes.
3. Assemble the Rice Bowl
- Divide cooked rice into bowls.
- Top with the roasted veggies and ground turkey.
- Add avocado slices and sprinkle with sesame seeds and chopped green onions.
- Drizzle with toasted sesame oil for extra flavor.
Enjoy your hearty and nutritious Savory Ground Turkey & Roasted Veggie Rice Bowl! 🍚✨
💡 Tips for the Best Flavor:
- Brown the turkey well – Let it cook undisturbed for a minute or two before stirring to develop a deeper, caramelized flavor.
- Use fresh garlic and onion – This enhances the richness of the dish compared to powdered seasonings.
- Don’t overcrowd the veggies – Spread them out on the baking sheet to ensure they roast evenly and don’t steam.
- Customize your seasoning – Adjust spices to your preference; a pinch of red pepper flakes or a dash of lime juice can add extra depth.
- Make it meal-prep friendly – Store rice, turkey, and veggies separately in airtight containers and assemble fresh when ready to eat.
🌿 Variations to Try:
- Low-Carb Option – Swap the rice for cauliflower rice or shredded cabbage.
- Extra Protein Boost – Add a fried or soft-boiled egg on top.
- Different Grains – Try quinoa, farro, or couscous instead of rice for variety.
- Alternative Veggies – Swap in sweet potatoes, carrots, asparagus, or Brussels sprouts for different flavors and textures.
- Asian-Inspired – Add a drizzle of hoisin sauce, teriyaki sauce, or a sprinkle of furikake for extra umami.
- Spicy Kick – Mix in some sriracha, chili crisp, or crushed red pepper flakes for heat.
- Mediterranean Twist – Replace soy sauce with lemon juice and oregano, and add a sprinkle of feta cheese.
Q&A for Savory Ground Turkey & Roasted Veggie Rice Bowl
❓ Can I make this ahead of time?
Yes! This dish is perfect for meal prep. Store the turkey, roasted veggies, and rice separately in airtight containers in the fridge for up to 4 days. Reheat in the microwave or stovetop before serving.
❓ Can I freeze this meal?
You can freeze the ground turkey and roasted veggies separately for up to 3 months. Rice can also be frozen but may become slightly dry—reheat with a splash of water.
❓ How do I make this dish vegetarian?
Swap the ground turkey for crumbled tofu, lentils, or plant-based ground meat alternatives. Add extra seasoning for depth of flavor.
❓ What sauces go well with this bowl?
Soy sauce & sesame oil for an Asian twist
Sriracha or chili garlic sauce for spice
Lemon tahini sauce for creaminess
Greek yogurt & garlic sauce for a Mediterranean touch
Nutrition Information (Per Serving – Approximate)
(Based on 3 servings, using brown rice and avocado)
- Calories: ~450
- Protein: ~35g
- Carbohydrates: ~45g
- Fats: ~15g
- Fiber: ~6g
- Sodium: ~600mg (varies based on soy sauce and added salt)
This dish is a high-protein, balanced meal perfect for fueling your day! 💪🍚