Are you tired of sacrificing flavor for a healthy diet? Look no further! Ground turkey is a versatile and nutritious protein that can be used in a variety of dishes, from classic comfort foods to international-inspired meals. With its leaner meat content compared to traditional beef or pork, ground turkey is an excellent option for those looking to reduce their calorie intake without sacrificing taste.
In this article, we’ll explore 18 mouth-watering low-calorie ground turkey recipes that are perfect for a quick weeknight dinner or a special occasion. From stuffed bell peppers and zucchini boats to meatballs and tacos, these dishes are sure to please even the pickiest of eaters. And with their impressive nutritional profiles, you can feel good about what you’re putting in your body. So, get ready to spice up your meal routine with these deliciously healthy ground turkey recipes!
Turkey and Spinach Stuffed Bell Peppers
This recipe combines the flavors of turkey, spinach, and bell peppers to create a delicious and nutritious main dish. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 large bell peppers, any color
– 1 pound ground turkey
– 1/2 cup cooked spinach
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon paprika
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a large skillet, cook turkey over medium-high heat until browned, breaking up with spoon as it cooks.
4. Add chopped onion, garlic, paprika, salt, and pepper to the skillet and cook until onion is translucent.
5. Stuff each bell pepper with the turkey mixture and top with cooked spinach.
6. Place peppers in a baking dish and drizzle with olive oil.
7. Bake for 30-40 minutes or until bell peppers are tender.
Cooking Time: 30-40 minutes
Low Calorie Turkey Lettuce Wraps
These delicious wraps are a great alternative to traditional sandwiches, packed with flavor and low in calories. Perfect for a light lunch or dinner, they’re also easy to customize to your taste.
Ingredients:
– 1 pound cooked turkey breast, diced
– 4 large lettuce leaves
– 1/2 cup sliced red bell pepper
– 1/2 cup sliced cucumber
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a small bowl, mix together diced turkey breast and olive oil.
2. Lay a large lettuce leaf flat on a plate or serving surface.
3. Add about 1/4 cup of the turkey mixture onto the center of the lettuce leaf.
4. Top with sliced red bell pepper, cucumber, and crumbled feta cheese (if using).
5. Fold the lettuce leaves over the filling to create a wrap.
6. Repeat with remaining ingredients.
7. Serve immediately and enjoy!
Cooking Time: None! This recipe is ready in just a few minutes.
Ground Turkey Zucchini Boats
Transform zucchinis into delicious boats filled with savory ground turkey and flavorful spices. This recipe is a great option for a quick and easy dinner or lunch.
Ingredients:
– 4 medium zucchinis
– 1 lb ground turkey
– 1/2 cup breadcrumbs
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried oregano
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the zucchinis in half lengthwise and scoop out the insides, leaving a shell about 1/4 inch thick.
3. In a large skillet, cook the ground turkey over medium-high heat until browned, breaking it up into small pieces as it cooks.
4. Add the breadcrumbs, Parmesan cheese, olive oil, onion, garlic, oregano, salt, and pepper to the turkey mixture. Stir until combined.
5. Stuff each zucchini boat with the turkey mixture, placing them on a baking sheet lined with parchment paper.
6. Bake for 25-30 minutes or until the zucchinis are tender and the filling is heated through.
Cooking Time: 25-30 minutes
Healthy Turkey and Quinoa Skillet
This recipe is a nutritious and flavorful one-pot meal that combines the protein of turkey with the fiber and texture of quinoa. Perfect for a quick weeknight dinner or weekend lunch.
Ingredients:
– 1 lb boneless, skinless turkey breast, cut into bite-sized pieces
– 2 cups cooked quinoa
– 1 red bell pepper, diced
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup mixed frozen vegetables (such as peas, carrots, and corn)
– 2 tbsp olive oil
– 1 tsp ground cumin
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the turkey and cook until browned, about 5-6 minutes.
3. Add the quinoa, red bell pepper, onion, garlic, and frozen vegetables. Stir to combine.
4. Cook for an additional 5-7 minutes or until the turkey is cooked through and the quinoa is heated through.
5. Season with cumin, salt, and pepper to taste.
Cooking Time: 15-18 minutes
Low Calorie Turkey Meatballs
Transform your meal with these scrumptious and healthy turkey meatballs, packed with flavor and low in calories. This recipe is perfect for a quick weeknight dinner or as an appetizer.
Ingredients:
– 1 pound ground turkey breast
– 1/2 cup rolled oats
– 1/4 cup grated carrot
– 1/4 cup finely chopped onion
– 2 cloves garlic, minced
– 1 egg white
– 1 tablespoon Worcestershire sauce
– 1 teaspoon dried oregano
– Salt and pepper, to taste
– Cooking spray or olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine turkey, oats, carrot, onion, garlic, egg white, Worcestershire sauce, and oregano. Mix well with your hands until just combined.
3. Use your hands to shape mixture into small meatballs, about 1 1/2 inches (3.8 cm) in diameter.
4. Place meatballs on a baking sheet lined with parchment paper, leaving some space between each ball.
5. Spray with cooking spray or drizzle with olive oil.
6. Bake for 15-20 minutes or until cooked through.
Cooking Time: 15-20 minutes
Turkey and Cauliflower Rice Bowl
Get ready for a nutritious and flavorful meal with this turkey and cauliflower rice bowl recipe! With just a few simple ingredients, you’ll have a delicious and healthy dish that’s perfect for a quick lunch or dinner.
Ingredients:
– 1 lb boneless, skinless turkey breast
– 2 cups cauliflower “rice” (see note)
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet, heat the olive oil over medium-high heat. Add the turkey breast and cook until browned on both sides, about 5-6 minutes.
3. Remove the turkey from the skillet and set aside. Add the diced onion and minced garlic to the skillet and cook until softened, about 2-3 minutes.
4. Add the cauliflower “rice” to the skillet and stir to combine with the onion mixture. Cook for an additional 2-3 minutes, or until the cauliflower is tender.
5. Slice the cooked turkey breast into thin strips.
6. Assemble the bowls by placing a portion of the cauliflower rice on the bottom, followed by sliced turkey breast and any desired toppings (such as chopped fresh herbs or crumbled feta cheese).
Cooking Time: 20-25 minutes
Spicy Turkey and Black Bean Chili
This hearty chili recipe combines the flavors of ground turkey, black beans, and a hint of heat from diced jalapeños. Perfect for a chilly evening or a quick weeknight dinner.
Ingredients:
– 1 lb ground turkey
– 1 medium onion, diced
– 2 cloves garlic, minced
– 1 can (14.5 oz) diced tomatoes
– 1 can (15 oz) black beans, drained and rinsed
– 1/2 cup water
– 1 tsp chili powder
– 1/2 tsp ground cumin
– 1/4 tsp cayenne pepper
– 1 jalapeño pepper, diced
– Salt and pepper to taste
– Optional: sour cream, shredded cheese, and crushed tortilla chips for toppings
Instructions:
1. In a large pot or Dutch oven, cook the ground turkey over medium-high heat until browned, breaking it up into small pieces as it cooks.
2. Add the onion, garlic, chili powder, cumin, and cayenne pepper to the pot. Cook until the onion is translucent.
3. Stir in the diced tomatoes, black beans, water, and jalapeño pepper.
4. Bring the mixture to a simmer and let cook for 20-25 minutes or until the flavors have melded together.
5. Season with salt and pepper to taste.
6. Serve hot, topped with your choice of sour cream, shredded cheese, and crushed tortilla chips.
Cooking Time: 20-25 minutes
Turkey and Sweet Potato Hash
This hearty dish combines the rich flavor of turkey with the natural sweetness of sweet potatoes, creating a perfect brunch or breakfast option. With just a few simple ingredients, you can create a delicious and satisfying meal that’s sure to please.
Ingredients:
– 1 pound cooked turkey breast, diced
– 2 large sweet potatoes, peeled and diced
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss the sweet potatoes with 1/2 tablespoon of olive oil, salt, and pepper on a baking sheet.
3. Roast in the oven for 20-25 minutes, or until tender.
4. In a large skillet, heat the remaining 1/2 tablespoon of olive oil over medium-high heat.
5. Add the diced onion and cook until translucent, about 3-4 minutes.
6. Add the garlic and cooked turkey to the skillet; stir to combine.
7. Once the sweet potatoes are done, add them to the skillet and stir to combine with the turkey mixture.
8. Season with salt and pepper to taste.
Cooking Time: 30-35 minutes
Low Calorie Turkey Burgers
Kick-start your healthy eating routine with these deliciously lean turkey burgers, packed with flavor and minimal calories.
Ingredients:
– 1 lb ground turkey breast (95% lean)
– 1/4 cup finely chopped onion
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon Worcestershire sauce
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 egg white, lightly beaten
– 1 slice whole wheat bread, torn into small pieces (optional)
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. In a large bowl, combine turkey breast, onion, garlic, olive oil, Worcestershire sauce, salt, and pepper. Mix well with your hands until just combined.
3. Add the egg white and mix until the mixture is smooth.
4. If using bread, tear it into small pieces and mix into the meat mixture.
5. Form into 4-6 patties, depending on desired size.
6. Cook for 4-5 minutes per side or until cooked through to an internal temperature of 165°F (74°C).
7. Serve on a whole wheat bun with your favorite toppings.
Cooking Time: 8-12 minutes
Ground Turkey Stir-Fry with Veggies
A flavorful and nutritious stir-fry recipe that combines ground turkey with a variety of colorful vegetables, perfect for a quick weeknight dinner.
Ingredients:
– 1 lb ground turkey
– 2 tbsp vegetable oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 bell pepper, sliced
– 1 carrot, peeled and grated
– 1 cup broccoli florets
– 1 tsp soy sauce
– Salt and pepper to taste
– Cooked rice or noodles for serving (optional)
Instructions:
1. In a large skillet or wok, heat the oil over medium-high heat.
2. Add the ground turkey and cook until browned, breaking it up with a spoon as it cooks, about 5 minutes.
3. Add the onion, garlic, bell pepper, and carrot; cook until the vegetables are tender-crisp, about 4-5 minutes.
4. Add the broccoli and soy sauce; stir-fry for an additional minute.
5. Season with salt and pepper to taste.
6. Serve hot over cooked rice or noodles, if desired.
Cooking Time: 15-20 minutes
Turkey and Mushroom Lettuce Cups
A flavorful and healthy twist on traditional wraps, these Turkey and Mushroom Lettuce Cups are perfect for a quick lunch or dinner. Simply fill crisp lettuce leaves with savory turkey, mushrooms, and cheese for a delicious and satisfying meal.
Ingredients:
– 1 pound ground turkey
– 1/2 cup sautéed mushrooms (button or cremini)
– 1/4 cup shredded cheddar cheese
– 4 large lettuce leaves
– Salt and pepper to taste
– Optional: 1 tablespoon olive oil, 1 clove garlic, minced
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium bowl, combine ground turkey, sautéed mushrooms, and shredded cheese.
3. Season with salt and pepper to taste.
4. Spoon the turkey mixture onto the center of each lettuce leaf.
5. Fold the lettuce leaves over the filling to form cups.
6. Bake for 12-15 minutes or until heated through.
7. Serve warm and enjoy!
Cooking Time: 12-15 minutes
Healthy Turkey and Broccoli Casserole
This recipe is a delicious and nutritious twist on the classic turkey casserole, packed with protein-rich turkey breast, steamed broccoli, and whole grain pasta. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1 lb boneless, skinless turkey breast, cut into 1-inch pieces
– 2 cups broccoli florets
– 1 cup whole wheat pasta, broken into pieces
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 cup low-fat shredded cheddar cheese
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– 2 tbsp olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook pasta according to package instructions. Drain and set aside.
3. In a large skillet, sauté turkey, onion, and garlic until the turkey is cooked through.
4. Add broccoli to the skillet and cook until tender.
5. In a separate bowl, combine cooked pasta, turkey mixture, and cheese. Mix well.
6. Transfer the mixture to a 9×13-inch baking dish and sprinkle with parsley.
7. Drizzle olive oil over the top and season with salt and pepper.
8. Bake for 25-30 minutes or until the casserole is hot and bubbly.
Cooking Time: 25-30 minutes
Low Calorie Turkey Tacos
Elevate your taco game with this healthier take on a classic favorite! This recipe uses lean turkey and plenty of flavorful spices to create a deliciously low-calorie meal.
Ingredients:
– 1 lb ground turkey breast
– 1/2 cup rolled oats
– 1/4 cup reduced-sodium tomato sauce
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– 1 teaspoon cumin
– 1/2 teaspoon chili powder
– Salt and pepper, to taste
– 6 low-carb taco shells (or whole wheat tortillas)
– Optional toppings: diced tomatoes, shredded lettuce, avocado slices, Greek yogurt
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet, heat the olive oil over medium-high. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the garlic, cumin, chili powder, salt, and pepper. Cook for an additional minute.
4. Add the ground turkey, breaking it up with a spoon as it cooks. Cook until browned, about 5-6 minutes.
5. Stir in the reduced-sodium tomato sauce and rolled oats. Cook for 1-2 minutes.
6. Serve the turkey mixture in low-carb taco shells or whole wheat tortillas. Top with your favorite toppings.
Cooking Time: 15-20 minutes
Ground Turkey and Eggplant Parmesan
A flavorful twist on classic eggplant parmesan, this recipe combines the richness of ground turkey with the tender sweetness of eggplant. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 pound ground turkey
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup breadcrumbs
– 1 cup grated mozzarella cheese
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Marinara sauce (homemade or store-bought)
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cook ground turkey in a skillet until browned, breaking up into small pieces as it cooks.
3. In a separate pan, sauté eggplant slices with olive oil, garlic, and onion until tender.
4. Assemble the parmesan by placing cooked eggplant on the bottom of a 9×13-inch baking dish, followed by ground turkey, marinara sauce, and mozzarella cheese.
5. Sprinkle Parmesan cheese on top and bake for 25-30 minutes or until cheese is melted and bubbly.
Cooking Time: 25-30 minutes
Turkey and Kale Soup
This comforting soup is perfect for a chilly day or a pick-me-up after a long week. The combination of tender turkey, flavorful kale, and aromatic spices will leave you feeling cozy and satisfied.
Ingredients:
– 1 pound ground turkey
– 2 tablespoons olive oil
– 1 onion, diced
– 3 cloves garlic, minced
– 2 cups chopped kale
– 4 cups chicken broth
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. Heat the olive oil in a large pot over medium-high heat.
2. Add the turkey and cook, breaking it up with a spoon, until browned, about 5 minutes.
3. Add the onion and garlic; cook until the onion is translucent, about 3-4 minutes.
4. Stir in the kale, chicken broth, and thyme. Bring to a boil, then reduce heat and simmer for 20 minutes or until the soup has thickened slightly.
5. Season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Low Calorie Turkey and Avocado Salad
This low-calorie salad is a perfect combination of protein-rich turkey, creamy avocado, and crunchy veggies. It’s an ideal snack or light lunch option for those looking to keep their calorie intake in check.
Ingredients:
– 1 pound cooked turkey breast, diced
– 1 ripe avocado, diced
– 1/2 cup mixed greens (arugula, spinach, lettuce)
– 1/4 cup cherry tomatoes, halved
– 1/4 cup cucumber slices
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the turkey, avocado, mixed greens, cherry tomatoes, and cucumber.
2. Squeeze the lemon juice over the salad and toss gently to combine.
3. Season with salt and pepper to taste.
4. Serve immediately and enjoy!
Cooking Time: 5 minutes (prep time), serves 1-2
Turkey and Butternut Squash Skillet
This hearty skillet dish combines the flavors of roasted turkey, sweet butternut squash, and savory spices for a satisfying meal that’s perfect for a chilly evening.
Ingredients:
– 1 lb boneless, skinless turkey breast, cut into 1-inch pieces
– 1 medium butternut squash (about 2 lbs), peeled and cubed
– 2 tbsp olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tsp ground cumin
– 1 tsp smoked paprika
– Salt and pepper, to taste
– 1/4 cup chicken broth
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, heat olive oil over medium-high heat. Add turkey and cook until browned, about 5 minutes.
3. Add onion and garlic; cook until onion is translucent, about 3 minutes.
4. Add squash, cumin, smoked paprika, salt, and pepper. Cook for 1 minute.
5. Pour in chicken broth and bring to a simmer.
6. Transfer skillet to oven and roast for 25-30 minutes or until turkey is cooked through and squash is tender.
Cooking Time: 35-40 minutes
Healthy Ground Turkey and Lentil Stew
This hearty stew is a nutritious and flavorful meal option that combines the benefits of lean ground turkey and fiber-rich lentils. This recipe is perfect for a chilly evening or a quick weeknight dinner.
Ingredients:
– 1 lb ground turkey
– 1 cup brown or green lentils, rinsed and drained
– 2 cups low-sodium chicken broth
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, chopped
– 1 can (14.5 oz) diced tomatoes
– 1 tsp ground cumin
– Salt and pepper to taste
– Fresh cilantro, chopped (optional)
Instructions:
1. Heat oil in a large pot over medium-high heat. Add the ground turkey; cook until browned, breaking up with a spoon as needed.
2. Add the onion, garlic, and red bell pepper; cook until vegetables are tender.
3. Stir in the lentils, chicken broth, diced tomatoes, and cumin.
4. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
5. Season with salt and pepper to taste.
6. Garnish with chopped cilantro, if desired.
Cooking Time: 45-50 minutes
Summary
Get ready to indulge in a world of flavors without sacrificing your diet! This article presents 18 delicious low-calorie ground turkey recipes that are not only healthy but also mouth-watering. From Turkey and Spinach Stuffed Bell Peppers to Ground Turkey Zucchini Boats, each recipe is carefully crafted to satisfy your cravings while keeping calories in check. Whether you’re a busy professional or a health-conscious individual, these recipes offer a perfect blend of taste and nutrition.
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