Why You’ll Love This Recipe
Healthy Teriyaki Turkey Rice Bowl is a flavorful, balanced dish packed with lean protein, fresh vegetables, and a savory homemade teriyaki sauce. Perfect for meal prep or a quick weeknight dinner, this bowl delivers a satisfying and nutritious meal with bold Asian-inspired flavors without the excess sodium or sugar found in takeout versions.
ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
ground turkeylow-sodium soy saucehoneygarlicgingerrice vinegarcornstarchwatercooked brown ricebroccoli floretscarrotsscallionssesame seedsolive oil
directions
Heat olive oil in a skillet over medium heat.
Add ground turkey and cook until browned, breaking it apart with a spatula.
In a bowl, whisk together soy sauce, honey, garlic, ginger, rice vinegar, cornstarch, and water to make the teriyaki sauce.
Pour the sauce over the cooked turkey and stir until the mixture thickens and coats the meat.
In a separate pan or steamer, cook broccoli and carrots until tender.
Divide cooked brown rice into bowls.
Top with the teriyaki turkey and steamed vegetables.
Garnish with sliced scallions and sesame seeds.
Servings and timing
This recipe yields approximately 4 bowls.Preparation time: 10 minutesCooking time: 15 minutesTotal time: 25 minutes
Variations
Use cauliflower rice for a lower-carb version.
Swap ground turkey for ground chicken or tofu.
Add edamame or bell peppers for more veggie variety.
Top with a fried egg for extra protein.
Drizzle with sriracha or spicy mayo for a kick.
storage/reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days.Reheat in the microwave for 1-2 minutes or on the stovetop over medium heat until warmed through.
FAQs
Can I use store-bought teriyaki sauce?
Yes, but opt for a low-sodium version to keep it healthier.
Is this recipe gluten-free?
Use tamari instead of soy sauce for a gluten-free option.
Can I meal prep this dish?
Absolutely, it’s great for prepping ahead and reheats well.
Can I freeze it?
Yes, freeze in portions for up to 2 months. Thaw overnight before reheating.
What rice is best?
Brown rice adds fiber and nutrients, but white rice or jasmine rice also work.
Is it kid-friendly?
Yes, the mild sweetness of the teriyaki sauce makes it appealing to kids.
Can I add more vegetables?
Definitely—zucchini, snap peas, and mushrooms are great additions.
How can I make it spicier?
Add chili flakes or sriracha to the sauce.
Can I use fresh ginger and garlic?
Yes, they enhance the flavor more than dried versions.
What if I don’t have rice vinegar?
Substitute with apple cider vinegar or lemon juice.
Conclusion
Healthy Teriyaki Turkey Rice Bowl is a quick, nourishing, and customizable meal that combines savory-sweet flavors with wholesome ingredients. Whether you’re feeding the family or prepping lunches for the week, this satisfying bowl is a go-to choice for healthy eating without compromising on taste.
Print
Healthy Teriyaki Turkey Rice Bowl
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 bowls
- Category: Main Course
- Method: Stir-Frying
- Cuisine: Asian Fusion
Description
A hearty and healthy bowl featuring lean ground turkey, colorful vegetables, and fluffy rice, all tossed in a savory-sweet homemade teriyaki sauce—perfect for a balanced meal.
Ingredients
- 1 lb lean ground turkey
- 2 cups cooked brown rice
- 1 cup broccoli florets
- 1 red bell pepper, sliced
- 1 medium carrot, julienned
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 2 tablespoons low‑sodium soy sauce
- 2 tablespoons mirin (Japanese sweet rice wine)
- 1 tablespoon rice vinegar
- 1 tablespoon honey or maple syrup
- 1 teaspoon sesame oil
- 1 tablespoon cornstarch mixed with 2 tablespoons water (slurry)
- 1 tablespoon olive oil
- Sesame seeds and sliced green onions, for garnish
- Salt and freshly ground black pepper, to taste
Instructions
- In a small bowl, whisk together soy sauce, mirin, rice vinegar, honey, sesame oil, and cornstarch slurry. Set aside.
- Heat olive oil in a large skillet or wok over medium-high heat.
- Add garlic and ginger; sauté 30 seconds until fragrant.
- Add ground turkey; cook, breaking into pieces, until browned and cooked through (about 6–8 minutes). Season with salt and pepper.
- Ppush the turkey to one side; add broccoli, bell pepper, and carrot. Stir-fry 4–5 minutes until vegetables are crisp-tender.
- Pour in teriyaki sauce; stir everything together and cook for 2–3 minutes until sauce thickens and coats ingredients.
- Divide cooked brown rice among bowls. Top with turkey-veggie teriyaki mixture.
- Garnish with sesame seeds and green onions. Serve warm.
Notes
- Swap brown rice for cauliflower rice to reduce carbs.
- Add a soft-boiled egg or steamed edamame for extra protein.
- Make it gluten-free by using tamari instead of soy sauce.
- Adjust sweetness by increasing or reducing honey/mirin.
- Make-ahead: cook turkey and veggies ahead; reheat and combine with rice when ready to serve.