Meal Prep With Ground Turkey

This meal prep with ground turkey recipe is packed with lean protein, vegetables, and tomato flavor. It’s so easy to make that you’ll be able to whip it up in less than 30 minutes. This meal prep with ground turkey is gluten free, dairy free, low fat and low carb.

This meal prep with ground turkey recipe is so easy to make that even a beginner cook can do it. The only ingredients you need are ground turkey, tomato sauce, bell peppers, onions, and brown rice. If you don’t have ground turkey, you can use ground chicken because it is also low in fat and the same texture. If you don’t have tomato sauce you can use any tomato based sauce, salsa or taco sauce!

Divide the meal prep with ground turkey evenly among containers and refrigerate or freeze for later. When you’re ready to eat, thaw the mixture in the refrigerator overnight or in the microwave. Then, heat it in a skillet over medium heat until warmed through.

why you’ll love this recipe

• It has minimal ingredients: This meal prep with ground turkey recipe only has a few simple ingredients, so it’s easy to find everything you need at the grocery store. You can also customize the recipe to your liking by adding or removing different vegetables.
• It’s packed with veggies: This recipe is packed with vegetables, which makes it a healthy and nutritious option. The bell peppers, onions, and brown rice provide essential vitamins, minerals, and fiber.
• This meal prep is packed with protein: Ground turkey is a lean protein source that is low in fat and calories. It’s a great way to get the protein you need without adding a lot of extra fat to your diet.
• This recipe is lean and has a minimal amount of fat: Ground turkey is a lean protein source that is low in fat and calories. This makes it a healthy and nutritious option for meal prep. The lean ground turkey in this recipe is also a good source of iron and zinc.
• It’s easy to meal prep: This meal prep with ground turkey recipe is perfect for meal prep. You can cook the brown rice and brown the ground turkey ahead of time, and then assemble the meal prep containers in a matter of minutes. This will save you time and effort on busy weeknights.
• It’s easy for a quick weeknight dinner: This recipe is also easy to make for a quick weeknight dinner. Simply thaw the meal prep container in the refrigerator overnight or in the microwave. Then, heat it in a skillet over medium heat until warmed through. This is a great option for busy families or people who are always on the go.

ingredients & substitutions

Ground Turkey

Ground turkey has a mild flavor that can easily take on the flavors of other ingredients. It is also a good source of protein, iron, and zinc. Ground turkey is a lean protein source that is low in fat and calories. It is a good choice for people who are watching their weight or trying to lower their cholesterol. Ground turkey is also a good source of iron, which is important for red blood cell production. Zinc is also important for the immune system and wound healing.

Ground turkey can be substituted for ground beef in this meal prep with ground turkey. However, it is important to note that ground turkey has a lower fat content than ground beef, so you may need to add more fat to the recipe to prevent it from drying out. Other good substitutions for ground turkey include ground chicken, ground lamb, or tofu.

Tomato Sauce

Tomato sauce has a sweet and slightly acidic flavor that is commonly used in Italian cuisine. It is made from tomatoes that have been cooked down and blended with herbs and spices. Tomato sauce is a good source of vitamins A and C.

Tomato sauce can be substituted for other tomato-based sauces, such as marinara sauce or chili sauce. You can also substitute tomato paste, tomato puree for tomato sauce, salsa or taco sauce in this meal prep with ground turkey.

Bell Peppers

Bell peppers have a sweet and slightly tangy flavor. They come in a variety of colors, each with its own unique flavor. For example, red bell peppers are the sweetest, while green bell peppers are the most bitter.

Bell peppers are a good source of vitamins A and C, as well as potassium. Vitamin A is important for vision, while vitamin C is important for the immune system. Potassium is important for blood pressure regulation. Bell peppers are also a good source of fiber, which can help to regulate digestion.

Bell peppers can be substituted for other types of peppers, such as poblano peppers, jalapeno peppers, or habanero peppers. You can also substitute other vegetables, such as zucchini, eggplant, or mushrooms in this meal prep with ground turkey recipe.

Onions

Onions have a strong, pungent flavor that can be either sweet or savory. They are commonly used in cooking to add flavor and depth. Onions are a good source of vitamins C and K, as well as quercetin. Quercetin is an antioxidant that has been linked to a reduced risk of cancer. Onions are also a good source of fiber, which can help to regulate digestion.

Onions can be substituted for other types of onions, such as shallots, leeks, or chives. You can also substitute other vegetables, such as carrots, cellery or eggplant.

Brown Rice

Brown rice has a nutty flavor that is slightly chewy. It is a whole grain that is high in fiber and nutrients. Brown rice is a good source of fiber, which can help to regulate digestion. It is also a good source of vitamins and minerals, such as magnesium, phosphorus, and selenium. Brown rice is a complex carbohydrate that provides sustained energy.

Brown rice can be substituted for white rice, but it is important to note that brown rice takes longer to cook. You can also substitute other whole grains, white rice, cauliflower rice or quinoa.

This recipe calls for frozen or instant brown rice since it is already cooked and ready to heat up. If you need to cook your brown rice from scratch do that before starting this meal prep with ground turkey recipe.

taste & texture

The ground turkey skillet meal prep recipe has a savory flavor that is balanced by the sweetness of the tomato sauce and the tanginess of the bell peppers. The brown rice adds a nutty flavor and chewy texture. The overall texture of the dish is soft and moist, with a slight crunch from the bell peppers.

The taste and texture of the meal prep with ground turkey dish can be customized to your liking. For example, you can add more or less tomato sauce, or you can use different types of bell peppers. You can also add other vegetables, such as zucchini, mushrooms, or eggplant.

directions

Step 1

Heat a large skillet over medium heat.

Step 2

Add the bell peppers, and onion to the skillet.

Bring to a simmer and cook for 15 minutes, or until the vegetables are tender.

Step 3

Add the ground turkey and cook, breaking it up with a spoon, until browned.

Step 4

Add the cooked/frozen brown rice.

Add the tomato sauce.

Step 5

Season with salt and pepper to taste.

Step 6

Remove from skillet and portion into individual containers. Freeze, add to the fridge or enjoy right away.

expert tips & tricks

• Use a large skillet so that you can brown the ground turkey and cook the vegetables in the same pan. This will save you time and dishes.
• Use frozen rice or instant rice. If you only have raw brown rice you can also cook the brown rice in advance so that you can assemble the meal prep with ground turkey quickly.
• Use a variety of vegetables to add flavor and nutrients to the meal.
• Season the mixture with salt and pepper to taste.
• Portion the mixture evenly among containers so that you have the same amount of food for each meal.
• Refrigerate or freeze the meal prep with ground turkey containers for later.

how to make this lower carb

You can substitute cauliflower rice for the brown rice. Cauliflower rice is a low-carb, high-fiber alternative to rice. It can be made by pulsing cauliflower florets in a food processor until they resemble rice. If you are omitting the rice, you can add more vegetables to the dish to bulk it up.

You can also omit the rice altogether. This will make the meal prep with ground turkey even lower in carbs.

how to make this vegan

You can substitute tofu for the ground turkey. Tofu is a high-protein, low-fat food that is made from soybeans. It can be crumbled and cooked in a skillet just like ground turkey.

You can also omit the ground turkey altogether and use extra vegetables. This will make the meal prep with ground turkey lower in calories and fat.

how to serve & store

To serve: Serve the meal prep with ground turkey over brown rice or another whole grain. You can also add a side of vegetables, such as steamed broccoli or carrots. Garnish with your favorite toppings, such as chopped fresh parsley or grated Parmesan cheese.

To store in the fridge: Let the meal prep with ground turkey cool completely before storing. Store the dish in an airtight container in the refrigerator for up to 3 days.

To store in the freezer: Let the meal prep cool completely before storing. Divide the dish into individual portions and store in airtight containers or freezer bags. The dish can be frozen for up to 3 months.

To reheat: Thaw the meal prep overnight in the refrigerator or in the microwave. Reheat the dish in a skillet over medium heat until warmed through. You can also reheat the dish in the microwave.

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