Healthy High Protein Turkey Spinach Skillet – Easy, Flavorful, Weeknight-Friendly

This skillet checks every box: fast, filling, and packed with protein. It’s the kind of recipe you can throw together after work without breaking a sweat, yet it tastes like you planned ahead. Ground turkey keeps it lean, spinach adds color and nutrients, and a few pantry spices bring it all to life.

Everything cooks in one pan, and cleanup is a breeze. Serve it with rice, pasta, or a simple side salad—whatever you’ve got.

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Healthy High Protein Turkey Spinach Skillet - Easy, Flavorful, Weeknight-Friendly

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 1 pound (450 g) lean ground turkey (93% or 99% lean)
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 1 red bell pepper, diced (optional but adds sweetness and color)
• 8–10 ounces fresh baby spinach (about 6–8 packed cups)
• 1 tablespoon olive oil (or avocado oil)
• 2 teaspoons smoked paprika
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 1/2 teaspoon crushed red pepper flakes (optional for heat)
• Salt and black pepper, to taste
• 1/2 cup low-sodium chicken broth (or water)
• 1 tablespoon tomato paste
• 1 lemon (for zest and juice)
• 1/3 cup crumbled feta or shredded Parmesan (optional topping)
• Fresh parsley, chopped (optional garnish)

Method

 

1. Warm the pan. Heat a large skillet over medium heat. Add the olive oil and swirl to coat.
2. Soften the aromatics. Add the diced onion and bell pepper. Cook 3–4 minutes until softened. Stir in the minced garlic and cook 30 seconds until fragrant.
3. Brown the turkey. Add the ground turkey, breaking it up with a spatula. Season with 1 teaspoon salt and a few cracks of black pepper. Cook 5–7 minutes until no longer pink and lightly browned.
4. Spice it up. Sprinkle in smoked paprika, oregano, cumin, and red pepper flakes. Stir to coat the turkey and vegetables so the spices bloom in the heat.
5. Build a light sauce. Stir in tomato paste, then pour in the chicken broth. Scrape the bottom of the pan to release any browned bits. Simmer 2–3 minutes to slightly thicken.
6. Wilt the spinach. Add the spinach in batches, tossing as it wilts. Keep adding until all the spinach is just wilted but still bright green, about 2–3 minutes.
7. Brighten the flavors. Turn off the heat. Add the zest of half the lemon and 1–2 teaspoons lemon juice. Taste and adjust salt, pepper, and lemon as needed.
8. Finish and serve. Top with feta or Parmesan and a sprinkle of parsley, if using. Serve on its own, or spoon over brown rice, quinoa, cauliflower rice, or whole-grain pasta.

What Makes This Special

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This turkey spinach skillet is more than just quick. It’s a balanced meal with protein, fiber, and healthy fats, all in one place.

The flavors are bright and savory, thanks to garlic, onion, and a squeeze of lemon. It’s also endlessly flexible, so you can swap in veggies you have on hand. Best of all, it reheats well, making it perfect for meal prep.

Shopping List

• 1 pound (450 g) lean ground turkey (93% or 99% lean)
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 1 red bell pepper, diced (optional but adds sweetness and color)
• 8–10 ounces fresh baby spinach (about 6–8 packed cups)
• 1 tablespoon olive oil (or avocado oil)
• 2 teaspoons smoked paprika
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 1/2 teaspoon crushed red pepper flakes (optional for heat)
• Salt and black pepper, to taste
• 1/2 cup low-sodium chicken broth (or water)
• 1 tablespoon tomato paste
• 1 lemon (for zest and juice)
• 1/3 cup crumbled feta or shredded Parmesan (optional topping)
• Fresh parsley, chopped (optional garnish)

Instructions

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1. Warm the pan. Heat a large skillet over medium heat.

   Add the olive oil and swirl to coat.

2. Soften the aromatics. Add the diced onion and bell pepper. Cook 3–4 minutes until softened. Stir in the minced garlic and cook 30 seconds until fragrant.
3. Brown the turkey. Add the ground turkey, breaking it up with a spatula.

   Season with 1 teaspoon salt and a few cracks of black pepper. Cook 5–7 minutes until no longer pink and lightly browned.

4. Spice it up. Sprinkle in smoked paprika, oregano, cumin, and red pepper flakes. Stir to coat the turkey and vegetables so the spices bloom in the heat.
5. Build a light sauce. Stir in tomato paste, then pour in the chicken broth.

   Scrape the bottom of the pan to release any browned bits. Simmer 2–3 minutes to slightly thicken.

6. Wilt the spinach. Add the spinach in batches, tossing as it wilts. Keep adding until all the spinach is just wilted but still bright green, about 2–3 minutes.
7. Brighten the flavors. Turn off the heat.

   Add the zest of half the lemon and 1–2 teaspoons lemon juice. Taste and adjust salt, pepper, and lemon as needed.

8. Finish and serve. Top with feta or Parmesan and a sprinkle of parsley, if using. Serve on its own, or spoon over brown rice, quinoa, cauliflower rice, or whole-grain pasta.

Keeping It Fresh

Store leftovers in an airtight container in the fridge for up to 4 days.

Let it cool before sealing to avoid excess condensation. Reheat gently over the stove or in the microwave with a splash of broth or water to keep it moist. If you plan to freeze, skip the cheese and lemon until serving; freeze up to 3 months and thaw overnight in the fridge before reheating.

Why This is Good for You

• High protein: Lean ground turkey helps support muscle repair and keeps you full longer.
• Greens for the win: Spinach brings iron, vitamin K, folate, and antioxidants.
• Smart fats: A touch of olive oil adds heart-healthy monounsaturated fats.
• Balanced plate: Pair with a whole grain or legumes for fiber and steady energy.
• Sodium control: Using low-sodium broth and your own seasoning lets you dial in the salt.

What Not to Do

• Don’t overcook the turkey. Dry turkey loses flavor and texture.

  Remove from heat once it’s just cooked through.

• Don’t skip the acid. Lemon juice (or a splash of vinegar) wakes up the whole dish.
• Don’t crowd the pan. If your skillet is small, brown the turkey in batches so it gets color instead of steaming.
• Don’t add all the spinach at once. It’ll overflow and cook unevenly. Add in handfuls and toss as it wilts.
• Don’t forget to taste as you go. With simple ingredients, seasoning is everything.

Variations You Can Try

• Italian-style: Swap oregano for Italian seasoning, add cherry tomatoes, and finish with Parmesan and basil.
• Southwest twist: Use chili powder and coriander. Add corn and black beans.

  Finish with lime and cilantro.

• Creamy version: Stir in 2–3 tablespoons light cream cheese or Greek yogurt off heat for a silky sauce.
• Mediterranean bowl: Add olives and sun-dried tomatoes. Serve with quinoa and a spoon of hummus.
• Extra veg: Toss in mushrooms, zucchini, or kale. Just sauté them with the onion and pepper.
• Lower carb: Serve over cauliflower rice or sautéed zucchini ribbons.
• Dairy-free: Skip the cheese and finish with toasted pine nuts or almonds for crunch.

FAQ

Can I use frozen spinach?

Yes.

Thaw it first and squeeze out excess water with a clean towel. Add it after the sauce simmers, and heat until just warmed through.

What if I only have 99% lean turkey?

It works, but you may want to add an extra teaspoon of olive oil and be careful not to overcook. A splash more broth can help keep it juicy.

Can I make this ahead for meal prep?

Absolutely.

Portion into containers with rice or quinoa and refrigerate up to four days. Reheat with a bit of water or broth and add fresh lemon after warming.

How do I make it spicier?

Increase crushed red pepper, add a diced jalapeño with the onion, or finish with hot sauce. Adjust to your heat tolerance.

What can I use instead of turkey?

Ground chicken, lean beef, or plant-based crumbles all work.

Adjust cooking time and seasoning to taste.

Is tomato paste necessary?

It adds body and a savory note. If you don’t have it, use a few tablespoons of canned crushed tomatoes and simmer a bit longer.

Can I add cheese directly to the skillet?

Yes. Stir in feta or Parmesan off heat so it softens without clumping.

For a creamier texture, use a little Greek yogurt off heat.

What should I serve it with?

Brown rice, quinoa, or whole-grain pasta are classic pairings. For lighter options, try cauliflower rice or a crunchy side salad.

Wrapping Up

This Healthy High Protein Turkey Spinach Skillet is the kind of recipe you’ll keep in your weeknight rotation. It’s fast, flexible, and full of flavor without a long ingredient list.

Tweak the spices, swap the veggies, and make it your own. With one pan and simple steps, dinner’s done—and it’s good for you, too.