Low Calorie Meal Prep Turkey, Spinach & Quinoa Bowls – Simple, Fresh, and Satisfying

Looking for a low-calorie meal prep that actually tastes great? These Turkey, Spinach & Quinoa Bowls are light, filling, and easy to batch-cook. You get lean protein, fluffy quinoa, and a big handful of greens in every bite.

The flavor is bright and savory with a little tang from lemon and garlic. Make them once, and lunch is sorted for days.

Low Calorie Meal Prep Turkey, Spinach & Quinoa Bowls - Simple, Fresh, and Satisfying

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Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• Lean ground turkey: About 1 pound (93–99% lean).
• Quinoa: 1 cup dry (white or tri-color).
• Fresh spinach: 6–8 cups, roughly chopped (it wilts down a lot).
• Yellow onion: 1 small, diced.
• Garlic: 3–4 cloves, minced.
• Cherry tomatoes: 1 cup, halved (optional but adds freshness).
• Bell pepper: 1 medium, diced (any color).
• Olive oil or avocado oil: 1–2 tablespoons total for cooking.
• Low-sodium chicken broth or water: 2 cups for cooking quinoa.
• Lemon: 1 large, zest and juice.
• Ground cumin: 1 teaspoon.
• Paprika: 1 teaspoon (smoked or sweet).
• Dried oregano: 1 teaspoon.
• Red pepper flakes: Pinch, to taste.
• Salt and black pepper: To taste.
• Fresh herbs (optional): Parsley or cilantro for garnish.
• Optional add-ins: Cucumber, avocado (if calories allow), feta, or a light Greek yogurt sauce.

Method

 

1. Rinse the quinoa: Place 1 cup quinoa in a fine-mesh strainer and rinse under cold water for 20–30 seconds. This removes bitterness from the natural saponins.
2. Cook the quinoa: Bring 2 cups low-sodium chicken broth (or water) to a boil. Stir in quinoa, reduce heat to low, cover, and simmer 15 minutes. Turn off heat and let sit, covered, 5 minutes. Fluff with a fork.
3. Prep the vegetables: While quinoa cooks, dice the onion and bell pepper, halve the cherry tomatoes, and chop the spinach. Mince the garlic.
4. Brown the turkey: Heat 1 tablespoon oil in a large skillet over medium-high heat. Add the ground turkey, season with salt and pepper, and cook 5–7 minutes, breaking it up with a spoon until no longer pink.
5. Add aromatics and spices: Add onion, bell pepper, and garlic to the turkey. Cook 3–4 minutes until softened. Stir in cumin, paprika, oregano, and a pinch of red pepper flakes. Cook 1 minute until fragrant.
6. Wilt the spinach: Add the chopped spinach in batches, stirring until it wilts down. This takes about 2–3 minutes. If the pan looks dry, add a splash of broth or water.
7. Finish with lemon: Stir in lemon zest and half the lemon juice. Taste and adjust seasoning with more salt, pepper, and lemon to brighten.
8. Combine or keep separate: You can fold the quinoa into the turkey mixture or keep them separate for assembly. Both ways work well for meal prep.
9. Assemble the bowls: Divide quinoa into 4 meal prep containers. Top with the turkey-spinach mixture and the cherry tomatoes. Add fresh herbs if you like.
10. Optional sauce: Stir together plain Greek yogurt, lemon juice, a pinch of garlic powder, and salt for a quick, light drizzle when serving.

What Makes This Recipe So Good

• Balanced and filling: Lean turkey, complex carbs from quinoa, and fiber-rich spinach keep you full without weighing you down.
• Meal-prep friendly: The components hold up well in the fridge, so the bowls taste fresh for days.
• Quick to make: Everything cooks in under 40 minutes, and most steps are hands-off.
• Customizable: Swap the veggies, herbs, or spices to suit your tastes and what you have on hand.
• Great macros, low calories: High protein, moderate carbs, low fat. Perfect for a light lunch or post-workout meal.

What You’ll Need

• Lean ground turkey: About 1 pound (93–99% lean).
• Quinoa: 1 cup dry (white or tri-color).
• Fresh spinach: 6–8 cups, roughly chopped (it wilts down a lot).
• Yellow onion: 1 small, diced.
• Garlic: 3–4 cloves, minced.
• Cherry tomatoes: 1 cup, halved (optional but adds freshness).
• Bell pepper: 1 medium, diced (any color).
• Olive oil or avocado oil: 1–2 tablespoons total for cooking.
• Low-sodium chicken broth or water: 2 cups for cooking quinoa.
• Lemon: 1 large, zest and juice.
• Ground cumin: 1 teaspoon.
• Paprika: 1 teaspoon (smoked or sweet).
• Dried oregano: 1 teaspoon.
• Red pepper flakes: Pinch, to taste.
• Salt and black pepper: To taste.
• Fresh herbs (optional): Parsley or cilantro for garnish.
• Optional add-ins: Cucumber, avocado (if calories allow), feta, or a light Greek yogurt sauce.

Step-by-Step Instructions

1. Rinse the quinoa: Place 1 cup quinoa in a fine-mesh strainer and rinse under cold water for 20–30 seconds.

   This removes bitterness from the natural saponins.

2. Cook the quinoa: Bring 2 cups low-sodium chicken broth (or water) to a boil. Stir in quinoa, reduce heat to low, cover, and simmer 15 minutes. Turn off heat and let sit, covered, 5 minutes.

   Fluff with a fork.

3. Prep the vegetables: While quinoa cooks, dice the onion and bell pepper, halve the cherry tomatoes, and chop the spinach. Mince the garlic.
4. Brown the turkey: Heat 1 tablespoon oil in a large skillet over medium-high heat. Add the ground turkey, season with salt and pepper, and cook 5–7 minutes, breaking it up with a spoon until no longer pink.
5. Add aromatics and spices: Add onion, bell pepper, and garlic to the turkey.

   Cook 3–4 minutes until softened. Stir in cumin, paprika, oregano, and a pinch of red pepper flakes. Cook 1 minute until fragrant.

6. Wilt the spinach: Add the chopped spinach in batches, stirring until it wilts down.

   This takes about 2–3 minutes. If the pan looks dry, add a splash of broth or water.

7. Finish with lemon: Stir in lemon zest and half the lemon juice. Taste and adjust seasoning with more salt, pepper, and lemon to brighten.
8. Combine or keep separate: You can fold the quinoa into the turkey mixture or keep them separate for assembly.

   Both ways work well for meal prep.

9. Assemble the bowls: Divide quinoa into 4 meal prep containers. Top with the turkey-spinach mixture and the cherry tomatoes. Add fresh herbs if you like.
10. Optional sauce: Stir together plain Greek yogurt, lemon juice, a pinch of garlic powder, and salt for a quick, light drizzle when serving.

How to Store

• Refrigerator: Store in airtight containers for up to 4 days.

  Keep any yogurt sauce or fresh add-ons (like cucumber) separate until serving.

• Freezer: The turkey and quinoa freeze well for up to 2 months. Skip the fresh tomatoes and add them after reheating. Thaw overnight in the fridge, then reheat.
• Reheating: Microwave 1–2 minutes, stirring halfway.

  Add a splash of water or broth if it seems dry. Squeeze fresh lemon before serving to revive flavor.

Health Benefits

• High protein, low calorie: Lean turkey packs protein with minimal fat, helping satiety and muscle maintenance.
• Whole-grain carbs: Quinoa offers complex carbs and fiber to steady energy, plus all nine essential amino acids.
• Greens for micronutrients: Spinach delivers iron, vitamin K, folate, and antioxidants in a low-calorie package.
• Lower sodium option: Using low-sodium broth and seasoning with citrus keeps flavor high without extra salt.
• Heart-friendly fats: A small amount of olive oil provides monounsaturated fats that support heart health.

Pitfalls to Watch Out For

• Under-seasoning: Low-calorie doesn’t mean low flavor. Use lemon, garlic, herbs, and spices generously.
• Wet quinoa: If you don’t let quinoa rest after cooking, it can turn mushy.

  Keep the lid on for five minutes, then fluff.

• Watery spinach: Spinach releases moisture. Cook it down and let extra liquid evaporate before finishing the dish.
• Calorie creep from add-ons: Avocado, cheese, and creamy sauces are great but can add up. Measure or use lighter options when needed.
• Overcooking turkey: Lean turkey dries out quickly.

  Cook just until no longer pink, then add aromatics to keep it juicy.

Variations You Can Try

• Turkey taco bowls: Use chili powder, cumin, smoked paprika, and lime. Add corn, black beans, and pico de gallo.
• Mediterranean twist: Season with oregano, garlic, and lemon. Add cucumber, olives, cherry tomatoes, and a sprinkle of feta.
• Asian-inspired: Use ginger, garlic, and a splash of low-sodium soy sauce.

  Add shredded carrots and scallions. Finish with a drizzle of toasted sesame oil.

• Low-carb swap: Replace quinoa with riced cauliflower or shredded cabbage to cut calories further.
• Extra veg: Stir in zucchini, mushrooms, or kale. Roast a tray of broccoli and carrots and add to each bowl.
• Spice level: Increase red pepper flakes or add a spoonful of harissa or sriracha for heat.

FAQ

How many servings does this make?

This recipe makes about 4 bowls, depending on portion size.

If you need more, double everything and use a larger skillet.

Can I use brown rice instead of quinoa?

Yes. Cook 1 cup dry brown rice according to package directions. It will add a bit more chew and may slightly increase calories, but it works well.

What percentage lean turkey is best?

Go with 93% to 99% lean for a lower-calorie bowl.

If you use 85% lean, drain excess fat after browning to keep the meal lighter.

Can I use frozen spinach?

You can. Thaw it and squeeze out as much liquid as possible before adding to the pan. This prevents the turkey mixture from getting soggy.

How can I make this dairy-free?

The base recipe is dairy-free.

Just skip any feta or yogurt sauce, or use a dairy-free yogurt alternative for the drizzle.

What if I don’t like lemon?

Use a splash of red wine vinegar or apple cider vinegar for brightness. Start with 1 teaspoon and adjust to taste.

How many calories are in each bowl?

Exact calories depend on your portions and add-ins, but a typical bowl with lean turkey, quinoa, spinach, and tomatoes is roughly 350–450 calories. Using sauces or cheese will increase the total.

Can I make it ahead for the whole week?

Yes.

For best freshness, make 4 servings at once, then cook a second batch midweek. You can also freeze portions of the turkey and quinoa to extend storage.

Is this recipe gluten-free?

Yes, it’s naturally gluten-free as written. Just be sure any broth or sauces you add are certified gluten-free.

How do I keep the turkey from drying out when reheating?

Sprinkle in a tablespoon of water or broth before microwaving and cover the container loosely.

Reheat in short bursts and stir to distribute heat evenly.

Wrapping Up

These Low Calorie Meal Prep Turkey, Spinach & Quinoa Bowls are simple, bright, and reliable. They’re easy to cook, easy to customize, and easy to reheat when life gets busy. Keep a few containers in the fridge, add a fresh squeeze of lemon before eating, and you’ve got a balanced meal that actually tastes great all week.