Description
Vibrant high-protein meal prep bowls featuring herb-infused ground turkey, zesty lemon rice, and fresh Mediterranean toppings with tzatziki sauce.
Ingredients
Scale
- 1 lb lean ground turkey (93% lean recommended)
- 1 tablespoon olive oil (extra virgin preferred)
- 1 yellow onion (diced)
- 3 cloves garlic (minced)
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/2 teaspoon paprika (smoked or sweet)
- 1/2 teaspoon salt (plus more to taste)
- 1/4 teaspoon black pepper
- red pepper flakes (optional, for heat)
- 1 cup uncooked white rice (Basmati or Jasmine, rinsed well)
- 2 cups chicken broth (or vegetable broth)
- 1 tablespoon butter or olive oil (for rice)
- 1 lemon (zested and juiced)
- 1/4 cup fresh parsley (chopped)
- 1 cup cherry tomatoes (halved)
- 1 English cucumber (diced)
- 1/4 cup red onion (thinly sliced)
- 1/2 cup feta cheese (crumbled)
- tzatziki sauce (for drizzling)
Instructions
- Rinse rice under cold water until water runs clear. In a medium pot, combine rinsed rice, chicken broth, butter, and a pinch of salt. Bring to a boil, then reduce heat to low, cover tightly, and simmer for 15-18 minutes.
- Remove rice from heat and let sit covered for 5 minutes. Fluff with a fork and stir in lemon juice, lemon zest, and fresh parsley. Set aside.
- While rice cooks, heat olive oil in a large skillet over medium-high heat. Add diced onion and cook for 3-4 minutes until softened and translucent.
- Add minced garlic and cook for just 30 seconds until fragrant – don’t let it burn.
- Add ground turkey to the skillet. Use a wooden spoon or meat chopper to break the meat into small crumbles. Cook for 5-7 minutes until fully browned with no pink remaining.
- Lower heat to medium. Sprinkle oregano, basil, paprika, salt, pepper, and red pepper flakes over the turkey. Stir well to coat evenly.
- Add a splash of water (about 1 tablespoon) or broth to help the spices bloom and coat the turkey in a savory glaze. Simmer for 1 minute, then remove from heat.
- Divide lemon rice among four meal prep containers or bowls. Top with seasoned turkey mixture.
- Arrange cold toppings – cucumbers, tomatoes, red onions, and feta – on the side. Store tzatziki separately and drizzle generously right before eating.
Notes
- Use fresh ingredients for the best flavor.
- Adjust spices according to your taste.
- Meal prep containers can be refrigerated for up to 4 days.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Dish
- Method: Skillet and Boiling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 2 g
- Sodium: 800 mg
- Fat: 14 g
- Saturated Fat: 4 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 42 g
- Fiber: 2 g
- Protein: 28 g
- Cholesterol: 90 mg
Keywords: Mediterranean, Ground Turkey, Meal Prep, Healthy, Tzatziki