30-Minute Teriyaki Ground Turkey Rice Bowls (Cheap High Protein)
Ground turkey gets a bad rap, but when treated right with a silky teriyaki glaze and fresh toppings, it becomes something you'll actually crave. These 30-minute teriyaki ground turkey rice bowls deliver serious protein, serious flavor, and serious affordability all at the same time.
Equipment
- large skillet
- small bowl
- wooden spoon
- rice cooker or pot
Ingredients
- 1 pound ground turkey (93/7 lean-to-fat ratio)
- 3 tablespoons low-sodium soy sauce
- 2 tablespoons rice vinegar
- 1 tablespoon honey or brown sugar
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, minced (or 1/2 teaspoon ground ginger)
- 1/2 teaspoon red pepper flakes (optional)
- 1 tablespoon sesame oil
- 1 tablespoon cornstarch mixed with 2 tablespoons water
- 1 green onion, sliced (plus more for topping)
- 2 cups cooked white or brown rice (about 3/4 cup uncooked)
- 1 cup edamame (fresh or frozen, optional)
- Toppings: cucumber slices, shredded carrot, sesame seeds, sriracha, pickled ginger, or crushed cashews
Instructions
- Step 1: Start your rice first in a rice cooker or pot before beginning the turkey.
- Step 2: Whisk together soy sauce, rice vinegar, honey, minced garlic, and ginger in a small bowl. Add red pepper flakes if desired.
- Step 3: Heat sesame oil in a large skillet over medium-high heat. Add ground turkey and cook, breaking it into small pieces with a wooden spoon, until fully cooked with no pink (5-6 minutes).
- Step 4: Reduce heat to medium and pour the prepared teriyaki mixture into the skillet. Stir to coat turkey evenly and simmer for 2 minutes.
- Step 5: Stir the cornstarch slurry into the turkey and sauce, stirring constantly for 1 minute until the sauce thickens and becomes glossy.
- Step 6: Turn off heat and stir in sliced green onion.
- Step 7: Divide cooked rice among four bowls, top each with teriyaki turkey, add edamame if using, and scatter preferred toppings on top.
Notes
Store cooled turkey and rice in glass containers in the refrigerator for up to 4 days. Store toppings separately to prevent sogginess. Reheat in microwave for 1-2 minutes, stirring halfway through. Make rice while turkey cooks to hit the 30-minute mark. The cornstarch slurry creates a glossy, restaurant-quality sauce. Prep edamame the night before if using fresh. Macros per bowl: 35g protein, 48g carbohydrates, 6g fat. Pairs well with cucumber salad, steamed broccoli, or miso soup on the side.