High Protein Teriyaki Turkey Meal Prep Bowls – Simple, Satisfying, and Ready for the Week
Meal prep that actually tastes good makes sticking to your goals a lot easier. These High Protein Teriyaki Turkey Meal Prep Bowls are savory, a little sweet, and packed with lean protein. Think juicy ground turkey glazed in a quick homemade teriyaki sauce, spooned over fluffy rice with bright veggies.
It’s the kind of lunch you look forward to. Make a batch on Sunday and you’re set for the workweek without getting bored.
High Protein Teriyaki Turkey Meal Prep Bowls - Simple, Satisfying, and Ready for the Week
Ingredients
Method
- Cook the rice. Make your rice according to package directions. Fluff and set aside. For meal prep, slightly undercook by a minute to keep the grains firm when reheated.
- Mix the sauce. In a bowl, whisk soy sauce, water, rice vinegar, honey, brown sugar, garlic, ginger, sesame oil, and red pepper flakes. Stir the cornstarch slurry separately and keep it ready.
- Sauté the veggies. Heat a large skillet over medium-high. Add 1 teaspoon oil. Cook broccoli, carrots, and bell pepper with a pinch of salt for 4–5 minutes until crisp-tender. Remove to a plate.
- Brown the turkey. Add another teaspoon of oil if needed. Crumble in the ground turkey. Season with salt, pepper, onion powder, and garlic powder. Cook, stirring, until no longer pink and lightly browned, about 6–8 minutes. Drain excess moisture if needed.
- Glaze with teriyaki. Pour the teriyaki sauce into the turkey. Bring to a simmer. Stir in the cornstarch slurry and cook 1–2 minutes until glossy and thick. If too thick, add a splash of water; if too thin, simmer 1 minute more.
- Combine. Return the sautéed veggies to the pan and toss with the teriyaki turkey. Taste and adjust seasoning—add a little more soy for salt or honey for sweetness.
- Assemble bowls. Divide rice into 5 meal prep containers. Top with the teriyaki turkey and veggies. Finish with sliced green onions and sesame seeds.
- Cool before sealing. Let bowls cool 10–15 minutes before closing lids. This prevents condensation and soggy rice.
Overeating is a pattern. This helps you fix that problem. A quick reset for cravings, snacking, and “I’ll start tomorrow” moments.
Built for busy home cooks who want real-life structure. Simple steps that fit meal prep, family dinners, and late-night snack attacks.
What Makes This Special
This recipe keeps things simple without sacrificing flavor. Ground turkey cooks fast and absorbs teriyaki sauce beautifully, so you get big taste with minimal effort.
The sauce is a lighter, cleaner version—no heavy syrups, just balanced sweetness and umami.
You’ll get a strong protein boost per serving, plus fiber and color from veggies like broccoli and carrots. It’s also easy to customize for gluten-free or low-carb needs. Best of all, it reheats well, so day three lunch still tastes fresh.
Shopping List
- Ground turkey (93% lean or 99% extra lean, 2 pounds)
- Cooked rice (brown or jasmine, about 5–6 cups cooked)
- Broccoli florets (4 cups)
- Carrots (2 large, thinly sliced or julienned)
- Bell pepper (1 large, any color, thinly sliced)
- Green onions (4, thinly sliced)
- Sesame seeds (1–2 tablespoons, optional for garnish)
- Neutral oil (1–2 tablespoons; avocado, canola, or light olive oil)
For the Teriyaki Sauce:
- Low-sodium soy sauce or tamari (1/2 cup)
- Water (1/2 cup)
- Rice vinegar (1 tablespoon)
- Honey or maple syrup (2–3 tablespoons, to taste)
- Brown sugar (1 tablespoon, optional for extra gloss)
- Fresh garlic (3 cloves, minced)
- Fresh ginger (1 tablespoon, grated)
- Cornstarch (2 teaspoons) mixed with 2 tablespoons water
- Toasted sesame oil (1 teaspoon)
- Red pepper flakes (pinch, optional)
Seasoning for Turkey:
- Salt and black pepper
- Onion powder (1 teaspoon)
- Garlic powder (1/2 teaspoon)
How to Make It
- Cook the rice. Make your rice according to package directions.
Fluff and set aside. For meal prep, slightly undercook by a minute to keep the grains firm when reheated.
- Mix the sauce. In a bowl, whisk soy sauce, water, rice vinegar, honey, brown sugar, garlic, ginger, sesame oil, and red pepper flakes. Stir the cornstarch slurry separately and keep it ready.
- Sauté the veggies. Heat a large skillet over medium-high.
Add 1 teaspoon oil. Cook broccoli, carrots, and bell pepper with a pinch of salt for 4–5 minutes until crisp-tender. Remove to a plate.
- Brown the turkey. Add another teaspoon of oil if needed.
Crumble in the ground turkey. Season with salt, pepper, onion powder, and garlic powder. Cook, stirring, until no longer pink and lightly browned, about 6–8 minutes.
Drain excess moisture if needed.
- Glaze with teriyaki. Pour the teriyaki sauce into the turkey. Bring to a simmer. Stir in the cornstarch slurry and cook 1–2 minutes until glossy and thick.
If too thick, add a splash of water; if too thin, simmer 1 minute more.
- Combine. Return the sautéed veggies to the pan and toss with the teriyaki turkey. Taste and adjust seasoning—add a little more soy for salt or honey for sweetness.
- Assemble bowls. Divide rice into 5 meal prep containers. Top with the teriyaki turkey and veggies.
Finish with sliced green onions and sesame seeds.
- Cool before sealing. Let bowls cool 10–15 minutes before closing lids. This prevents condensation and soggy rice.
How to Store
- Refrigerator: Store in airtight containers for up to 4 days.
- Freezer: Freeze for up to 2 months. Use freezer-safe containers and leave a little space for expansion.
- Reheating: Microwave 2–3 minutes, stirring halfway.
If frozen, thaw overnight or reheat from frozen with an extra minute and a splash of water to loosen the sauce.
Benefits of This Recipe
- High protein, lean fuel: Ground turkey provides plenty of protein with less fat than many other meats. It keeps you full without feeling heavy.
- Balanced macronutrients: You get protein, complex carbs from rice, and fiber-packed vegetables for steady energy.
- Budget-friendly: Ground turkey and pantry staples make a week’s worth of meals without breaking the bank.
- Flexible: Swap veggies, change the base, or tweak the sweetness to fit your taste and dietary needs.
- Meal prep ready: Holds up well for several days, so you actually eat the food you prep.
Common Mistakes to Avoid
- Overcooking the turkey: Dry turkey doesn’t absorb sauce as well. Cook just until no longer pink and lightly browned.
- Skipping the cornstarch slurry: Adding cornstarch directly can clump.
Mix it with water first for a smooth, glossy sauce.
- Using too much sauce at once: The sauce can reduce quickly and get salty. Start with the full amount but thin with water as needed and taste before reducing further.
- Not drying veggies: Wet vegetables steam instead of sauté, watering down the sauce. Pat them dry for best texture.
- Sealing hot containers: Trapped steam makes soggy rice.
Let everything cool slightly before sealing.
Alternatives
- Protein swaps: Ground chicken, extra-lean beef, shrimp, or cubed firm tofu all work. For tofu, press and pan-sear until golden before adding sauce.
- Grain options: Try quinoa, cauliflower rice, brown rice, or noodles. For low carb, use cauliflower rice and reduce the sauce slightly.
- Veggie mix-ups: Add snap peas, edamame, mushrooms, zucchini, or baby corn.
Use what you have.
- Gluten-free: Use tamari or coconut aminos instead of soy sauce. Thicken with cornstarch or arrowroot.
- Lower sugar: Cut honey to 1 tablespoon and skip brown sugar. Balance with extra ginger and a squeeze of lime.
- Spicier: Add sriracha or more red pepper flakes to the sauce, or finish with chili oil.
FAQ
How much protein is in each bowl?
It depends on your portions, but with 2 pounds of 93% lean turkey divided into 5 bowls, each one typically delivers around 30–35 grams of protein, plus a little from the rice and veggies.
Can I make the sauce ahead?
Yes.
Mix the sauce (without the cornstarch slurry) and refrigerate up to 1 week. Add the slurry and thicken when you cook the turkey for the best texture.
What if I only have frozen vegetables?
Use them. Sauté from frozen over medium-high heat to drive off moisture, or steam them lightly and drain well before mixing with the turkey and sauce.
Is 99% lean turkey too dry?
It can be if overcooked, but the teriyaki sauce helps.
Add 1–2 teaspoons of oil while browning, and don’t simmer the turkey for too long after adding the sauce.
Can I use store-bought teriyaki sauce?
Absolutely. Choose a low-sugar or low-sodium option if possible. You may still want to add fresh garlic and ginger to brighten the flavor.
How do I keep rice from getting hard in the fridge?
Cool it quickly after cooking, then store in airtight containers.
When reheating, add a splash of water and cover loosely to steam it back to life.
What’s the best container size for meal prep?
Use 3–4 cup containers for full meals. Divided containers help keep rice and turkey separate if you prefer to mix after reheating.
Can I double the recipe?
Yes, but cook the turkey in batches so it browns instead of steams. Use a larger pot or Dutch oven to keep space in the pan.
Final Thoughts
These High Protein Teriyaki Turkey Meal Prep Bowls strike the right balance: fast to make, flavorful, and satisfying.
They fit into a busy week and help you stay on track without feeling restricted. Make the sauce your own, swap in different veggies, and set up a week’s worth of lunches you’ll actually want to eat. Simple, wholesome, and dependable—this is meal prep done right.
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