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High Protein Teriyaki Turkey Rice Bowls - Easy, Flavor-Packed Meal Prep

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the Bowl: 1 pound (450 g) ground turkey (93% lean or leaner)
  • 2 cups cooked rice (white jasmine, basmati, or brown)
  • 1 cup broccoli florets
  • 1 red bell pepper, thinly sliced
  • 1 small carrot, peeled and matchsticked
  • 3 green onions, thinly sliced (white and green parts separated)
  • 1 tablespoon neutral oil (avocado or canola)
  • 1 teaspoon fresh grated ginger (optional but recommended)
  • 2 cloves garlic, minced
  • Sesame seeds, for garnish
  • For the Teriyaki Sauce: 1/3 cup low-sodium soy sauce (or tamari for gluten-free)
  • 2 tablespoons maple syrup or honey
  • 1 tablespoon rice vinegar
  • 1 tablespoon mirin (optional for depth; sub extra maple/honey if not using)
  • 1/2 cup water
  • 1 tablespoon cornstarch
  • 1 teaspoon toasted sesame oil
  • 1/4–1/2 teaspoon red pepper flakes or sriracha (optional for heat)
  • For Serving (Optional): Cucumber slices or steamed edamame
  • Lime wedges
  • Pickled ginger

Method
 

  1. Cook your rice first. Make 2 cups cooked rice according to package directions. Fluff and keep warm. Brown rice or microwaveable rice works great for speed.
  2. Whisk the sauce. In a bowl, mix soy sauce, maple/honey, rice vinegar, mirin, water, cornstarch, sesame oil, and red pepper flakes. Whisk until no cornstarch lumps remain. Set aside.
  3. Prep the veggies. Chop broccoli into small florets, slice the bell pepper, and cut the carrot into matchsticks. Slice the green onions, keeping whites and greens separate.
  4. Brown the turkey. Heat oil in a large skillet over medium-high. Add turkey and the white parts of the green onions. Break up the meat with a spatula. Cook 4–6 minutes until no longer pink and slightly browned.
  5. Add aromatics. Stir in garlic and ginger. Cook 30–60 seconds until fragrant, being careful not to burn.
  6. Cook the veggies. Add broccoli, bell pepper, and carrot. Stir-fry 3–4 minutes until crisp-tender. If needed, add a splash of water and cover for 1 minute to steam the broccoli.
  7. Pour in the sauce. Give the sauce a quick whisk, then pour it into the pan. Stir constantly as it bubbles and thickens, 1–2 minutes. The turkey and veggies should be glossy and well-coated.
  8. Taste and adjust. Add a splash more soy for salt, a drizzle of maple for sweet, or extra chili for heat. Remove from heat once the sauce is silky and clings to the turkey.
  9. Assemble the bowls. Divide rice among bowls. Top with teriyaki turkey and veggies. Sprinkle with sesame seeds and the green parts of the green onions. Add any extras like edamame or cucumber.
  10. Serve. Squeeze a little lime over the top if you like brightness. Enjoy hot.