With just six core ingredients and massive serving sizes, this teriyaki ground turkey stir fry is one of my best recipes for an easy high protein meal prep. It takes less than 30 minutes to make and has 38 grams of protein per serving with only 10 grams of carbs, 7 grams of fat, and 265 calories.
That leaves plenty of calories to spare for awesome rice bowls, but we’ll get to that in a minute. For now, let’s take a look at everything you’ll need to make the turkey and vegetables. If you’re in a hurry, you can jump straight to the printable recipe card at the bottom of this post.
Ingredients and Substitutions
Like I mentioned above, there are six core ingredients:
- Ground Turkey – I’ve included the macros for both 99% lean and 93/7 ground turkey in the recipe card’s notes section. I’d go with the latter for the best flavor, especially since you won’t get much fat from other ingredients other than a bit of olive oil.
- Broccoli, Carrots, Zucchini, and Mushrooms – If you’ve had hibachi teriyaki chicken and vegetables, you’re familiar with this quartet. Feel free to plug and play other veggies for your stir fry, but this will obviously change the serving sizes. As-written, this recipe has a little over 1 1/2 pounds of veggies!
- Teriyaki Sauce – The recipe calls for a bottled teriyaki sauce, but it’s easy enough to make homemade teriyaki with some soy sauce, mirin, sugar, garlic, ginger, and another ingredient or two. I’m also a big fan of my homemade Japanese barbecue sauce.
- Rice or Cauliflower Rice, Scallions, Toasted Sesame Seeds, and Yum Yum Sauce (for serving) – More on these in a moment.
As you can see in the photos, this recipe makes a huge batch of teriyaki ground turkey and vegetables. If you’re just looking to make a weeknight dinner and don’t need leftovers, you could easily cut everything in half. Though I’ll emphasize how well this dish reheats.
My teriyaki ground beef, for example, calls for a single pound of beef and everything cooks together in one pan. Though if I could travel back in time, I would cook the veggies on their own either before or after the beef like this recipe calls for. This helps prevent crowding the pan and a better cook on both the meat and vegetables.
This framework of protein plus veggies in one pan is one of my favorite ways to cook. Teriyaki sauce is a great flavor for these ingredients and is readily available as a pre-made sauce in grocery stores. For some alternative flavor profiles and sauce ideas, check out my firecracker, black pepper, or honey sesame sauces.
Making Teriyaki Ground Turkey Rice Bowls
If you’re a Kinda Healthy Recipes regular, you know the low calorie rice blend drill by now. I like to mix “real” rice like jasmine or basmati rice with riced cauliflower to bulk up dishes and make high volume meals with fewer calories. With the right ratios, you’ll never know the cauliflower is there.
I like to use a 3:2 ratio of rice to cauliflower rice. In the case of this teriyaki ground turkey stir fry, I might stretch it to 1:1 and use six cups total to go with the six servings of the stir fry.
As for the yummy looking sauce, that is, well, yum yum sauce. A lower calorie spin on yum yum sauce, to be precise. It’s super easy to make and works well with any stir fry or Japanese inspired dish. I’ve included specific amounts in the recipe card that will make plenty. I’ll also mention quickly that I have a light yum yum sauce recipe that uses Greek yogurt instead of light mayo, in case you’re interested.
And while it’s not Japanese, I really like using a creamy kimchi sauce that calls for similar ingredients mixed in a food processor with kimchi. Your gut health will thank you later!
Other than the rice and sauce, all that’s left is a handful of sliced green onion and toasted sesame seeds or furikake.
And I think that covers it. In case you’re looking for more simple one-pan protein and vegetable combos, check out some of my other recipes below. Ground turkey would work as a substitute for chicken or beef in nearly every case.
- Honey Sriracha Broccoli with Ground Chicken
- Creamy Ground Turkey Orzo with Broccoli
- Ground Beef over Mashed Potatoes and Cauliflower
- Ground Beef Cheesesteak with Mushrooms and Peppers
If you have a question about an ingredient or step in this teriyaki ground turkey recipe, feel free to leave a comment below. Otherwise, I hope you enjoy this recipe. I always appreciate recipe reviews if you do!
Healthy Teriyaki Ground Turkey Stir Fry
Extra lean teriyaki ground turkey with broccoli, mushrooms, carrots, zucchini, and a healthy yum yum sauce.
Ingredients
- 2 Tablespoons Olive Oil, divided
- 2 pounds Ground Turkey
- 8 oz Broccoli Florets, cut into bite size pieces
- 8 oz Sliced Mushrooms
- 3 Carrots, peeled and medium diced
- 1 large Zucchini, chopped
- 2 cups Teriyaki Sauce*
- Scallions and Toasted Sesame Seeds, for garnish
Instructions
- Heat a large skillet with 1 1/2 tablespoon of olive oil over medium-high heat. Once hot, add the vegetables and cook for 5-6 minutes until the broccoli is a vibrant green color and the carrots have softened slightly. Transfer to a bowl and set aside.
- Add the remaining olive oil to the pan, followed by the ground turkey. Brown one side for 4-5 minutes before breaking apart and fully cooking.
- Once the ground turkey is fully cooked, add the vegetables and teriaki sauce to the pan. Stir everything together and cook for 2-3 minutes until the sauce evenly coats the turkey and vegetables and is up to temperature.
- Serve over rice and garnish with thinly sliced scallions, toasted sesame seeds, and low calorie yum yum sauce (see notes**).
Notes
*I used G Hughes but also like Kevin's paleo teriyaki sauce for a cleaner ingredient list (though it has more calories than G Hughes).
**You can make a lower calorie yum yum sauce with 1/2 cup Light Mayo, 3 Tablespoons Sriracha, 2 Tablespoons Honey, 2 Tablespoons Rice Vinegar, and 1 teaspoon Garlic Powder.
The nutrition info was calculated with 99% lean ground turkey. With 93/7 ground turkey, each serving has 295 calories, 33 grams of protein, 10 grams of carbs, 3 grams of fiber, and 15 grams of fat.
Nutrition Information:
Yield: 6 Serving Size: about 10 ozAmount Per Serving: Calories: 265Total Fat: 7gCarbohydrates: 10gFiber: 3gProtein: 38g
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