What if dinner could be fast, flavorful, and actually healthy?
Say hello to the Teriyaki Turkey Rice Bowl, your new weeknight go-to.
Bursting with sweet-savory teriyaki flavor, lean ground turkey, and colorful veggies over fluffy rice, this dish checks all the boxes.
It’s perfect whether you’re feeding a family, meal prepping for the week, or just need a satisfying dinner on the fly.
Let’s dive into the flavor.
Why You’ll Love This Teriyaki Turkey Rice Bowl
- A healthy, high-protein meal perfect for busy weeknights
- Kid-friendly and easy to customize with different veggies
- Ready in 30 minutes with minimal cleanup
- Great for meal prep, leftovers, or packed lunches
Ingredients You’ll Need
To keep things simple and fresh, gather the following ingredients:
- Ground turkey (93/7 lean is ideal)
- Cooked rice (white, brown, or cauliflower rice for low-carb)
- Teriyaki sauce (homemade or store-bought)
- Garlic and fresh ginger (for flavor depth)
- Sesame oil (adds a nutty aroma)
- Mixed vegetables (such as broccoli, bell peppers, snap peas, or shredded carrots)
- Green onions and sesame seeds (for garnish)
- Optional: red pepper flakes or chili oil for heat
How to Make Teriyaki Turkey Rice Bowls (Step-by-Step)
Follow these simple steps to create your own delicious bowl:
- Cook the rice according to package instructions and set aside.
- Brown the ground turkey in a large skillet over medium heat with sesame oil. Add minced garlic and grated ginger.
- Add the vegetables and cook until just tender, about 5–7 minutes.
- Pour in the teriyaki sauce and simmer for 3–5 minutes until the turkey is coated and the sauce thickens slightly.
- Assemble the bowls by layering rice on the bottom, followed by the teriyaki turkey mixture.
- Garnish with green onions, sesame seeds, and red pepper flakes if desired.
Homemade Teriyaki Sauce Option (Quick & Easy)
For a healthier version, try this quick homemade teriyaki sauce:
- 1/4 cup soy sauce (or tamari for gluten-free)
- 2 tablespoons honey or maple syrup
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1 clove garlic, minced
- 1/2 teaspoon grated fresh ginger
- 1 teaspoon cornstarch + 1 tablespoon water (for thickening)
Combine all ingredients (except cornstarch slurry) in a small saucepan over medium heat. Bring to a simmer, then stir in the slurry and cook until thickened.
You can adjust the sweetness, saltiness, or even add a splash of pineapple juice for extra flavor.
Variations and Substitutions
Make it your own with these simple tweaks:
- Swap the protein: Use ground chicken, beef, tofu, or shrimp.
- Change the grain: Quinoa, farro, or rice noodles all work well.
- Make it low carb: Serve over cauliflower rice or in lettuce cups.
- Add heat: Include chili oil, sriracha, or fresh jalapeños.
- Boost veggies: Add mushrooms, spinach, zucchini, or cabbage.
Meal Prep and Storage Tips
This bowl is a meal prep dream. Here’s how to store and reheat:
- Refrigerate: Store in airtight containers for up to 4 days.
- Reheat: Microwave or warm in a skillet with a splash of water.
- Freeze: Freeze for up to 2 months without garnishes.
- Pack for lunch: Keep rice and turkey separate until reheating to maintain texture.
Nutrition Facts (Per Serving)
While exact values depend on portion size and ingredients, here’s an estimate:
- Calories: 400–500
- Protein: 30–35g
- Fat: 10–15g
- Carbs: 35–40g
- Fiber: 4–6g
This bowl is a great source of lean protein and can be adjusted to lower sodium or sugar content by using a homemade sauce and low-sodium soy sauce.
Recipe FAQ’s
Can I make this with ground chicken or beef?
Yes! Ground chicken, beef, or even crumbled tofu work well in this recipe.
Can I use frozen vegetables?
Absolutely. Just be sure to thaw and drain them well before adding to the skillet to avoid excess moisture.
Is this recipe gluten-free?
Use tamari instead of soy sauce and double-check labels on all ingredients to make it gluten-free.
Healthy Teriyaki Turkey Rice Bowl
Ingredients
For the Bowl:
- 1 lb ground turkey preferably 93% lean
- 1 tablespoon sesame oil
- 2 cloves garlic minced
- 1 teaspoon grated fresh ginger
- 2 cups cooked rice white, brown, or cauliflower rice
- 2 cups mixed vegetables e.g., broccoli florets, bell peppers, shredded carrots
- 2 green onions sliced (for garnish)
- 1 tablespoon sesame seeds for garnish
- ¼ teaspoon red pepper flakes optional, for heat
For the Homemade Teriyaki Sauce (Optional):
- ¼ cup low-sodium soy sauce or tamari for gluten-free
- 2 tablespoons honey or maple syrup
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1 clove garlic minced
- ½ teaspoon grated fresh ginger
- 1 teaspoon cornstarch
- 1 tablespoon water for cornstarch slurry
Instructions
Step 1: Make the Teriyaki Sauce (Optional)
- In a small saucepan, whisk together soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger.
- Bring to a simmer over medium heat.
- Stir in the cornstarch mixed with water.
- Cook until the sauce thickens, about 2–3 minutes. Set aside.
Step 2: Cook the Rice
- Cook rice according to package directions. Fluff and set aside.
Step 3: Cook the Ground Turkey
- Heat sesame oil in a large skillet over medium heat.
- Add ground turkey and cook until browned, breaking it up with a spoon, about 5–7 minutes.
- Stir in garlic and ginger. Cook for another minute.
Step 4: Add the Vegetables
- Add the mixed vegetables to the skillet with the turkey.
- Stir-fry for 5–6 minutes until vegetables are tender-crisp.
Step 5: Add Sauce
- Pour in the homemade or store-bought teriyaki sauce.
- Stir well to coat the turkey and veggies. Let simmer for 2–3 minutes.
Step 6: Assemble the Bowls
- Divide cooked rice between 4 bowls.
- Top with the teriyaki turkey and vegetable mixture.
- Garnish with green onions, sesame seeds, and red pepper flakes if desired.