High Protein Asian Turkey Stir-Fry Meal Prep – Simple, Flavorful, and Weeknight-Friendly

This stir-fry is a weeknight hero: quick to cook, full of bold flavor, and packed with lean protein. It’s everything you want for meal prep—balanced, colorful, and easy to portion for the days ahead. Ground turkey soaks up a savory, slightly sweet sauce while crisp veggies add crunch.

You’ll get the satisfaction of takeout with the nutrition of a home-cooked meal. Make a batch once, and lunch is sorted for days.

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High Protein Asian Turkey Stir-Fry Meal Prep - Simple, Flavorful, and Weeknight-Friendly

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 1.5 pounds lean ground turkey (93% or 99% lean)
• 2 tablespoons avocado oil or light olive oil
• 1 medium yellow onion, thinly sliced
• 1 red bell pepper, thinly sliced
• 1 cup broccoli florets (small bite-size)
• 1 cup snap peas, trimmed
• 1 large carrot, thinly sliced or julienned
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, finely grated
• 2 green onions, thinly sliced (for garnish)
• 1 tablespoon sesame seeds (optional, for garnish)
• Cooked rice, brown rice, or cauliflower rice, for serving
• 1/3 cup low-sodium soy sauce or tamari
• 2 tablespoons oyster sauce (or hoisin for sweeter taste)
• 1 tablespoon rice vinegar
• 1 tablespoon honey or maple syrup
• 1–2 teaspoons sriracha or chili garlic sauce (optional, for heat)
• 1/2 cup low-sodium chicken broth or water
• 2 teaspoons cornstarch (to thicken)
• 1 teaspoon sesame oil

Method

 

1. Mix the sauce: In a small bowl, whisk soy sauce, oyster sauce, rice vinegar, honey, sriracha, chicken broth, cornstarch, and sesame oil. Set aside.
2. Prep the vegetables: Slice all veggies to similar bite-size shapes. This helps them cook evenly and stay crisp.
3. Brown the turkey: Heat 1 tablespoon oil in a large skillet or wok over medium-high heat. Add the ground turkey and break it up with a spatula. Cook until browned and no longer pink, about 5–7 minutes. Season lightly with salt and pepper. Transfer to a plate and drain excess liquid if needed.
4. Sauté aromatics: In the same pan, add the remaining oil. Add onion and carrot. Cook 2–3 minutes until just starting to soften. Add garlic and ginger and stir for 30 seconds until fragrant.
5. Stir-fry vegetables: Add bell pepper, broccoli, and snap peas. Cook 3–4 minutes, stirring often, until bright and crisp-tender. Don’t overcook— they’ll soften more when reheated.
6. Bring it together: Return the turkey to the pan. Whisk the sauce again (cornstarch settles) and pour it in. Toss for 1–2 minutes until the sauce thickens and coats everything.
7. Taste and adjust: Add more soy for salt, honey for sweetness, or chili sauce for heat as desired.
8. Serve and garnish: Spoon over cooked rice or cauliflower rice. Top with green onions and sesame seeds.
9. Meal prep: Portion into 4–5 airtight containers with your chosen base. Let cool uncovered for 10–15 minutes before sealing.

What Makes This Recipe So Good

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• High in protein, low in fuss: Ground turkey cooks fast, making this an easy protein booster for busy weeks.
• Balanced flavors: A simple sauce brings together soy, garlic, ginger, and a hint of sweetness for classic Asian-inspired taste.
• Veggie-packed: Bell peppers, broccoli, snap peas, and carrots add color, crunch, and fiber.
• Meal prep ready: Holds up well in the fridge and reheats without going mushy when you cook the vegetables just right.
• Customizable: Swap veggies, adjust the heat, or change the base from rice to cauliflower rice or noodles.

Ingredients

• 1.5 pounds lean ground turkey (93% or 99% lean)
• 2 tablespoons avocado oil or light olive oil
• 1 medium yellow onion, thinly sliced
• 1 red bell pepper, thinly sliced
• 1 cup broccoli florets (small bite-size)
• 1 cup snap peas, trimmed
• 1 large carrot, thinly sliced or julienned
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, finely grated
• 2 green onions, thinly sliced (for garnish)
• 1 tablespoon sesame seeds (optional, for garnish)
• Cooked rice, brown rice, or cauliflower rice, for serving

Sauce:

• 1/3 cup low-sodium soy sauce or tamari
• 2 tablespoons oyster sauce (or hoisin for sweeter taste)
• 1 tablespoon rice vinegar
• 1 tablespoon honey or maple syrup
• 1–2 teaspoons sriracha or chili garlic sauce (optional, for heat)
• 1/2 cup low-sodium chicken broth or water
• 2 teaspoons cornstarch (to thicken)
• 1 teaspoon sesame oil

How to Make It

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1. Mix the sauce: In a small bowl, whisk soy sauce, oyster sauce, rice vinegar, honey, sriracha, chicken broth, cornstarch, and sesame oil. Set aside.
2. Prep the vegetables: Slice all veggies to similar bite-size shapes.

   This helps them cook evenly and stay crisp.

3. Brown the turkey: Heat 1 tablespoon oil in a large skillet or wok over medium-high heat. Add the ground turkey and break it up with a spatula. Cook until browned and no longer pink, about 5–7 minutes.

   Season lightly with salt and pepper. Transfer to a plate and drain excess liquid if needed.

4. Sauté aromatics: In the same pan, add the remaining oil. Add onion and carrot.

   Cook 2–3 minutes until just starting to soften. Add garlic and ginger and stir for 30 seconds until fragrant.

5. Stir-fry vegetables: Add bell pepper, broccoli, and snap peas. Cook 3–4 minutes, stirring often, until bright and crisp-tender.

   Don’t overcook— they’ll soften more when reheated.

6. Bring it together: Return the turkey to the pan. Whisk the sauce again (cornstarch settles) and pour it in. Toss for 1–2 minutes until the sauce thickens and coats everything.
7. Taste and adjust: Add more soy for salt, honey for sweetness, or chili sauce for heat as desired.
8. Serve and garnish: Spoon over cooked rice or cauliflower rice.

   Top with green onions and sesame seeds.

9. Meal prep: Portion into 4–5 airtight containers with your chosen base. Let cool uncovered for 10–15 minutes before sealing.

Keeping It Fresh

• Cool before sealing: Let containers cool slightly so steam doesn’t build up and make the veggies soggy.
• Fridge storage: Store up to 4 days. For best texture, keep the base (rice or cauliflower rice) separate and mix when reheating.
• Freezer-friendly: Freeze portions without the fresh garnishes for up to 2 months.

  Thaw in the fridge overnight before reheating.

• Reheating: Microwave 60–90 seconds, stir, then heat in 30-second bursts until hot. Add a splash of water to loosen the sauce if needed.
• Freshen it up: Squeeze of lime, a drizzle of soy, or a sprinkle of chili flakes can revive flavors after storage.

Why This is Good for You

• Lean protein: Ground turkey delivers a high protein count with less saturated fat than many red meats, supporting muscle repair and fullness.
• Fiber and micronutrients: Broccoli, peppers, peas, and carrots bring fiber, vitamin C, vitamin A, and antioxidants that support immunity and energy.
• Balanced macros: Pairing protein with veggies and a smart carb (like brown rice) creates steady energy without heavy crashes.
• Lower sodium options: Using low-sodium soy and adjusting salt to taste keeps the dish flavorful without going overboard.

What Not to Do

• Don’t overcrowd the pan: Overloading the skillet steams the vegetables and meat, leading to a watery stir-fry. Cook in batches if needed.
• Don’t skip the cornstarch: It makes the sauce glossy and cling to the turkey and veggies.

  Without it, the sauce can taste flat and runny.

• Don’t overcook the vegetables: Aim for crisp-tender. They’ll soften slightly with reheating, so undercook them a touch on day one.
• Don’t forget to re-whisk the sauce: Cornstarch settles quickly; a quick stir prevents lumps and uneven thickening.
• Don’t season blindly: Taste before adding extra salt. Sauces like soy and oyster are already salty.

Alternatives

• Protein swaps: Use ground chicken, lean pork, extra-firm tofu, or tempeh.

  For tofu, press and pan-sear until golden before adding to the sauce.

• Gluten-free: Use tamari instead of soy sauce and check that your oyster or hoisin sauce is gluten-free, or replace with extra tamari plus a touch of honey.
• Low-carb: Serve over cauliflower rice or shredded cabbage. You can also reduce honey and bump up chili for punch without sugar.
• Veggie variations: Try mushrooms, baby corn, zucchini, bok choy, or cabbage. Stick to quick-cooking vegetables or slice them thin for even heat.
• No oyster sauce: Mix 1 extra tablespoon tamari with 1 teaspoon fish sauce and a pinch of brown sugar for depth.
• No cornstarch: Use arrowroot or tapioca starch.

  Stir it into a cold liquid first to avoid clumps.

FAQ

How much protein is in a serving?

With 1.5 pounds of lean ground turkey split into 5 servings, you’ll get roughly 24–28 grams of protein per serving, not counting the base. Adding brown rice can bump that up slightly.

Can I make it spicier?

Yes. Increase sriracha or add chili flakes, fresh sliced chilies, or a spoon of chili crisp at the end.

Taste as you go so the heat doesn’t overpower the sauce.

What’s the best base for meal prep?

Brown rice holds up well, while jasmine rice brings great flavor. For low-carb, go with cauliflower rice. For extra fiber, try quinoa or a mix of brown rice and quinoa.

How do I avoid watery stir-fry?

Dry your vegetables after washing, cook over medium-high heat, and avoid crowding.

If moisture builds up, drain briefly and return to high heat before adding the sauce.

Can I use frozen vegetables?

Yes, but cook them from frozen over high heat to avoid steaming. Use stir-fry blends and keep the sauce separate until the vegetables are hot and any excess moisture cooks off.

Is there a way to reduce sodium further?

Use low-sodium tamari, dilute the sauce with extra broth, and finish with a squeeze of lime to brighten flavor without more salt.

Can I make it in advance for the whole week?

Absolutely. Make a double batch and freeze half.

Rotate fresh and frozen portions to keep variety and texture at their best.

In Conclusion

This High Protein Asian Turkey Stir-Fry Meal Prep brings bold flavor, smart nutrition, and week-long convenience. It’s easy to customize, quick to cook, and built to reheat well. Keep the veggies crisp, the sauce balanced, and the portions ready to grab.

With a little planning, you’ll have a satisfying, nourishing meal on standby whenever you need it.