My husband came up with this recipe and its AMAZING. He used to make this meal all the time when he was single and now I beg for him to meal prep this for us when I know we’re going to have a busy week. This rice meal prep recipe is packed with lean protein, vegetables, and tomato flavor.
This easy weeknight dinner is so easy to make that he can whip it up in less than 30 minutes. This rice meal prep is naturally gluten free because it is made with rice. There is no cheese or butter either so it is a dairy free recipe! At the time he didn’t even know he had created a recipe that accidentally perfect for his future wife!
This meal is ready in under 30 minutes! If you love an easy weeknight dinner made with rice l like I do, you’ll also love this Dairy Free Chicken Rice Casserole and this Chicken Taco Casserole with Rice.
WHY YOU’LL LOVE THIS RECIPE
- This rice meal prep recipe only has a few simple ingredients, so it’s easy to find everything you need when grocery shopping. I hate a recipe with 100 ingredients and half of them I can’t even find. Annoying right?
- This recipe is packed with vegetables! To me, the more veggies the better!
- Sometimes I need help getting to my daily protein goal so this skillet is packed with ground turkey!
- This rice meal prep recipe is perfect for meal prep. I love to cook the brown rice and brown the ground turkey ahead of time, and then when I want to make this dish I just have to throw everything in a pan and heat it up! This always saved me a ton of time and effort on busy weeknights.
- This rice meal prep recipe is so easy to make that even a beginner cook can do it! If my husband could do it when he was 20, then you can too!
INGREDIENTS & SUBSTITUTIONS
Ground Turkey: For this recipe I used ground turkey. I have also used ground chicken and ground beef. All the ground meats are easy to brown in a pan and take minimal amount of time. If you don’t love ground meat (I didn’t either until I met my husband), you can also use sauteed chicken or ground chicken!
Tomato Sauce: I use any tomato sauce here. Literally whatever I have. Sometimes I use a tomato basil. Sometimes I use a traditional marinara. Use whatever you have! You can also substitute tomato paste with some water, tomato puree, salsa or taco sauce in this rice meal prep.
Rice: You can use any type of cooked rice for this recipe. I ususually use frozen brown rice, such as white rice, basmati rice, or jasmine rice. Just make sure the rice is not uncooked when adding it to the skillet. Leftover rice is perfect and honestly, its easiest if you ask me. You can use microwavable rice too! I like these time saving hacks the best because I want to get this meal on the table literally as fast as possible.
Bell Peppers: Any peppers work. I like bell peppers the best, especially red bell peppers. You can also use poblano peppers, jalapeno peppers, or habanero peppers depending on how spicy you want to get. You can also substitute other vegetables, such as zucchini, eggplant, or mushrooms if you don’t LOVE peppers.
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
- I use a large skillet so that I can brown the ground turkey and cook the vegetables in the same pan. This saves me time and dishes.
- I uses frozen rice or instant rice. If I only have raw brown rice, I cook the brown rice in advance so that I can assemble the rice meal prep quickly.
- Refrigerate or freeze the rice meal prep in individual airtight containers so I have an easy meal for when I am buys or on the go!
- To make this recipe low carb, I substitute cauliflower rice for the brown rice.
- To make this recipe vegan, I substitute tofu for the ground turkey.
HOW TO SERVE & STORE
I serve the rice meal prep hot. I sometimes top it with cheddar cheese, Parmesan cheese or red pepper flakes.
To store in the fridge, I let the rice meal prep cool completely before storing. I store the recipe in an airtight container in the refrigerator for up to 3 days.
To store in the freezer, I let the meal prep cool completely. Then I divide the dish into individual portions and store in airtight containers or freezer bags. The dish can be frozen for up to 3 months.
After the recipe is frozen, I thaw the meal prep overnight in the refrigerator or in the microwave. I 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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If you make this recipe and enjoyed it, I would really appreciate a review! You can find me on Instagram, Facebook, Tik Tok and Pinterest. Purchase my cookbook Easy Allergy Free Cooking. Join my exclusive weeknight meal plan group for 5 weekly 30-minute dinner recipes. The weeknight meal plan also has an accompanying podcast as well! I would love for you to follow along!
Gound Turkey and Rice Meal Prep (Gluten Free)
Ingredients
- 1 lb ground lean turkey
- 1 jar 12 ounces tomato sauce
- 2 bell peppers chopped
- 1 onion chopped
- 2 cups brown rice cooked
- Salt and pepper to taste
Instructions
- Heat a large skillet over medium heat.
- Add the bell peppers, and onion to the skillet.
- Bring to a simmer and cook for 15 minutes, or until the vegetables are tender.
- Add the ground turkey and cook, breaking it up with a spoon, until browned.
- Add the cooked/frozen brown rice.
- Add the tomato sauce.
- Season with salt and pepper to taste.
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