Are you looking for delicious and healthy meal options that fit your dietary needs? If you’re following a low FODMAP diet, you know how challenging it can be to find recipes that are not only tasty but also compatible with your digestive system. That’s why we’ve curated a list of 20 mouth-watering ground turkey recipes that are specifically designed for those who require a low FODMAP diet.
From classic dishes like stuffed bell peppers and meatballs, to innovative creations like quinoa-stuffed peppers and cucumber salad, our collection has something for everyone. Each recipe is carefully crafted to minimize FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides, and Polyols) while maximizing flavor. Whether you’re a seasoned cook or just starting out, these recipes are sure to inspire your culinary creativity and provide you with a sense of confidence in the kitchen.
In this article, we’ll take a closer look at some of our favorite low FODMAP ground turkey recipes, highlighting the key ingredients, cooking methods, and nutritional benefits. Get ready to spice up your meals and enjoy a world of flavors without compromising your dietary needs!
Low FODMAP Turkey and Spinach Stuffed Bell Peppers
Savor the flavors of this healthy and delicious dish, perfect for a quick weeknight meal or special occasion.
Ingredients:
– 4 bell peppers (any color), seeded and chopped
– 1 pound ground turkey breast
– 1/2 cup fresh spinach leaves, chopped
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: 1/4 teaspoon paprika
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium-high heat. Add the turkey and cook until browned, breaking into small pieces as it cooks.
3. Add the chopped onion and minced garlic to the skillet and cook until softened.
4. Stir in the chopped spinach and cook until wilted.
5. Stuff each bell pepper with the turkey mixture and place them in a baking dish.
6. Cover the dish with aluminum foil and bake for 25 minutes.
7. Remove the foil and continue baking for an additional 10-15 minutes, or until the bell peppers are tender.
Cooking Time: 35-40 minutes
Low FODMAP Ground Turkey Lettuce Wraps
A quick and easy meal that’s perfect for a low-FODMAP diet. This recipe is a great alternative to traditional wraps, with minimal ingredients and no high-FODMAP foods.
Ingredients:
– 1 pound ground turkey
– 2 tablespoons olive oil
– 1 small onion, finely chopped (1/4 cup)
– 2 cloves garlic, minced (1 tablespoon)
– 1 teaspoon dried oregano
– Salt and pepper to taste
– 8-10 lettuce leaves
– Optional: low-FODMAP toppings such as avocado, tomato, or pickles
Instructions:
1. Preheat a non-stick skillet over medium-high heat.
2. Add olive oil, onion, and garlic. Cook until the onion is translucent (about 3-4 minutes).
3. Add ground turkey to the skillet, breaking it up with a spoon as it cooks.
4. Season with oregano, salt, and pepper. Cook until the turkey is fully browned (about 5-6 minutes).
5. Assemble wraps by placing cooked turkey mixture onto a lettuce leaf. Add desired toppings, if using.
Cooking Time: 15-20 minutes
Low FODMAP Turkey and Zucchini Meatballs
These flavorful meatballs are perfect for those following a low FODMAP diet. Made with ground turkey, zucchini, and savory spices, they’re a great option for a quick and easy meal or snack.
Ingredients:
– 1 pound ground turkey
– 1 medium zucchini, finely chopped
– 1/4 cup breadcrumbs (gluten-free)
– 1 egg
– 1 tablespoon olive oil
– 1 teaspoon salt
– 1/2 teaspoon black pepper
– 1/4 teaspoon dried oregano
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine ground turkey, chopped zucchini, breadcrumbs, egg, olive oil, salt, pepper, and oregano.
3. Mix well with your hands or a wooden spoon until just combined.
4. Form into small meatballs, about 1 1/2 inches (3.8 cm) in diameter.
5. Place on a baking sheet lined with parchment paper.
6. Bake for 18-20 minutes or until cooked through.
Cooking Time: 18-20 minutes
Low FODMAP Turkey and Rice Stuffed Cabbage Rolls
Savor the flavors of fall with this healthy and delicious twist on traditional stuffed cabbage rolls, made with low FODMAP ingredients.
Ingredients:
– 1 head of cabbage, outer leaves removed
– 1 pound ground turkey breast
– 1/2 cup cooked white rice (made with gluten-free soy sauce)
– 1 tablespoon olive oil
– 1 small onion, finely chopped (limit to 1/4 cup or less)
– 1 clove garlic, minced (limit to 1/8 teaspoon or less)
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Bring a large pot of water to boil and blanch the cabbage leaves for 5 minutes.
3. Remove the leaves from the pot and let cool.
4. In a bowl, combine turkey, rice, olive oil, onion, garlic, salt, and pepper; mix well.
5. Place a spoonful of the turkey mixture onto the center of each cooled cabbage leaf.
6. Roll the leaves tightly to form neat packets, securing with toothpicks if needed.
7. Arrange the rolls seam-side down in a baking dish and bake for 25-30 minutes or until the cabbage is tender.
Cooking Time: 25-30 minutes
Low FODMAP Turkey and Sweet Potato Hash
A delicious and nutritious breakfast or brunch option that’s perfect for those following a low FODMAP diet. This recipe combines crispy turkey and sweet potatoes with flavorful herbs and spices.
Ingredients:
– 1 medium-sized sweet potato, peeled and diced
– 2 slices of cooked turkey breast, diced
– 1/4 cup of olive oil
– 2 cloves of garlic (use a garlic press or minced to avoid high FODMAPs)
– 1 teaspoon of dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a large bowl, toss sweet potatoes with olive oil, garlic, thyme, salt, and pepper until they’re evenly coated.
3. Spread the sweet potatoes on a baking sheet lined with parchment paper and roast for 20-25 minutes or until crispy.
4. In a separate pan, cook diced turkey breast over medium heat until lightly browned.
5. Combine roasted sweet potatoes and cooked turkey in a bowl. Serve hot and enjoy!
Cooking Time: 40-45 minutes
Low FODMAP Ground Turkey and Carrot Stir-Fry
This recipe is a flavorful and nutritious option for those following a low FODMAP diet. By using ground turkey and carrots, you can enjoy a delicious stir-fry without worrying about high FODMAP ingredients.
Ingredients:
– 1 lb ground turkey
– 2 medium carrots, peeled and sliced
– 1 tablespoon olive oil
– 1 small onion, diced (use only the white part)
– 2 cloves garlic-free garlic powder (or to taste)
– Salt and pepper to taste
– Optional: green onions, chopped for garnish
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the ground turkey and cook until browned, breaking it up with a spoon as it cooks.
3. Add the sliced carrots and diced onion to the skillet. Cook for 5-7 minutes, or until the vegetables are tender-crisp.
4. Season with garlic-free garlic powder, salt, and pepper to taste.
5. Serve hot, garnished with chopped green onions if desired.
Cooking Time: 15-20 minutes
Low FODMAP Turkey and Quinoa Stuffed Peppers
This recipe combines the flavors of turkey, quinoa, and roasted peppers for a delicious and healthy meal. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 bell peppers, any color
– 1 pound ground turkey breast
– 1 cup cooked quinoa
– 1/2 cup chopped fresh parsley
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 cup crumbled feta cheese (FODMAP-free)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers, removing seeds and membranes.
3. In a large skillet, cook ground turkey over medium-high heat until browned, breaking into small pieces as it cooks.
4. Stir in cooked quinoa, parsley, and olive oil. Season with salt and pepper to taste.
5. Stuff each pepper with the turkey mixture, topping with crumbled feta cheese if using (optional).
6. Place peppers on a baking sheet lined with parchment paper and bake for 25-30 minutes or until tender.
Cooking Time: 25-30 minutes
Low FODMAP Turkey and Kale Soup
This hearty soup is a great way to use up leftover turkey and is a delicious and comforting meal option for those following a low FODMAP diet. The absence of beans, onions, garlic, and high-FODMAP vegetables like beans and cabbage makes this recipe perfect for those looking to manage their symptoms.
Ingredients:
– 1 pound cooked turkey breast or thighs
– 2 cups chicken broth (make sure it’s low-FODMAP)
– 1 cup kale leaves (fresh or frozen), stems removed and chopped
– 1 medium carrot, peeled and grated
– 2 celery stalks, sliced
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, combine turkey, broth, kale, carrot, celery, and thyme.
2. Bring the mixture to a boil, then reduce heat and simmer for 20-25 minutes or until the vegetables are tender.
3. Season with salt and pepper to taste.
4. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Low FODMAP Ground Turkey and Cucumber Salad
This refreshing salad is a perfect combination of flavors and textures, making it an ideal option for those following a low FODMAP diet. The ground turkey adds protein while the cucumber provides a cooling crunch.
Ingredients:
– 1 pound ground turkey
– 1/2 cup finely chopped onion (use lactose-free or low-FODMAP alternative)
– 1/4 cup chopped fresh parsley
– 1/2 cup diced cucumber
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium bowl, combine ground turkey, chopped onion, and parsley. Mix well.
3. Place the mixture on a baking sheet lined with parchment paper and bake for 15-20 minutes or until cooked through.
4. Allow the turkey to cool slightly before chopping it into small pieces.
5. In a large bowl, combine cooled turkey, diced cucumber, olive oil, and lemon juice. Mix well.
6. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Low FODMAP Turkey and Eggplant Casserole
This flavorful casserole is a great way to enjoy the taste of turkey and eggplant while sticking to a low FODMAP diet. With simple ingredients and easy preparation, this dish is perfect for a weeknight dinner.
Ingredients:
– 1 lb ground turkey
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1 onion, diced
– 2 cloves garlic-infused oil (make sure to use only 1 clove and adjust according to your FODMAP tolerance)
– 1 cup low-FODMAP tomato sauce
– 1 tsp dried oregano
– Salt and pepper to taste
– 1/4 cup grated Parmesan cheese
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, cook ground turkey until browned, breaking it up into small pieces as it cooks.
3. Add sliced eggplant, diced onion, and garlic-infused oil to the skillet. Cook until the eggplant is tender, about 10-12 minutes.
4. Stir in tomato sauce, dried oregano, salt, and pepper.
5. In a separate baking dish, arrange the cooked turkey and eggplant mixture in an even layer. Top with Parmesan cheese.
6. Bake for 20-25 minutes or until the casserole is hot and the cheese is melted.
Cooking Time: 45-50 minutes
Low FODMAP Ground Turkey and Green Bean Skillet
A quick and flavorful skillet meal that’s perfect for a weeknight dinner. This recipe is low in FODMAPs, making it suitable for those with dietary restrictions.
Ingredients:
– 1 lb ground turkey
– 2 cups fresh green beans, trimmed
– 1 tablespoon olive oil
– 1 small onion, diced (use only the white part)
– 2 cloves garlic, minced (use only 1 clove per serving)
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the ground turkey and cook until browned, breaking it up with a spoon as it cooks.
3. Add the diced onion and minced garlic (use only 1 clove per serving) and cook until the onion is translucent.
4. Add the green beans and thyme to the skillet. Cook for 5-7 minutes or until the green beans are tender.
5. Season with salt and pepper to taste.
6. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Low FODMAP Turkey and Bok Choy Stir-Fry
This recipe is a flavorful and nutritious low FODMAP option that combines turkey breast with bok choy and a hint of ginger. Perfect for a quick weeknight dinner or lunch!
Ingredients:
– 1 pound boneless, skinless turkey breast, cut into bite-sized pieces
– 2 cups bok choy, chopped
– 2 tablespoons coconut oil
– 1 tablespoon grated fresh ginger
– 1 clove garlic (minced), FODMAP-friendly
– Salt and pepper to taste
Instructions:
1. Heat the coconut oil in a large skillet or wok over medium-high heat.
2. Add the turkey breast and cook until browned, about 3-4 minutes. Remove from the skillet and set aside.
3. Add the chopped bok choy and minced garlic (if using) to the skillet. Cook until the greens are wilted, about 2-3 minutes.
4. Stir in the grated ginger and cooked turkey breast. Season with salt and pepper to taste.
5. Serve hot and enjoy!
Cooking Time: Approximately 10-12 minutes
Low FODMAP Turkey and Parsnip Patties
A delicious and healthy twist on traditional turkey burgers, these patties are made with parsnips and carefully selected ingredients to minimize FODMAPs. Perfect for a quick and easy meal or snack.
Ingredients:
– 1 lb ground turkey
– 1/2 cup cooked and mashed parsnip
– 1/4 cup gluten-free oats
– 1 egg
– Salt and pepper, to taste
– Optional: 1 tablespoon olive oil
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. In a bowl, combine turkey, parsnip, oats, and egg. Mix well with your hands until just combined.
3. Divide the mixture into 4-6 portions, depending on desired patty size.
4. Shape each portion into a patty.
5. Add patties to the skillet or grill and cook for 3-4 minutes per side, or until cooked through.
6. Serve hot with your favorite toppings.
Cooking Time: 12-15 minutes
Low FODMAP Ground Turkey and Tomato Basil Sauce
This recipe is a flavorful and gut-friendly twist on classic ground turkey with tomato sauce. By using lactose-free milk and minimizing high-FODMAP ingredients, this dish is perfect for those following a low FODMAP diet.
Ingredients:
– 1 lb ground turkey
– 1 medium onion, finely chopped (limit to 2 tablespoons)
– 2 cloves of garlic, minced (use only 1/4 teaspoon)
– 1 cup lactose-free milk
– 1 can (14.5 oz) crushed tomatoes
– 1 tablespoon tomato paste
– 1 teaspoon dried basil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large skillet, cook the ground turkey over medium-high heat until browned, breaking it up into small pieces as it cooks.
2. Add the chopped onion and minced garlic (limited amount) and cook until the onion is translucent.
3. In a separate bowl, whisk together the lactose-free milk and tomato paste. Add to the skillet with the turkey mixture.
4. Stir in the crushed tomatoes, dried basil, salt, and pepper.
5. Simmer for 10-15 minutes or until the sauce has thickened slightly.
6. Taste and adjust seasoning as needed.
7. Serve hot, garnished with chopped fresh parsley if desired.
Cooking Time: 20-25 minutes
Low FODMAP Turkey and Pumpkin Chili
This hearty chili recipe is perfect for a cozy night in. With turkey and pumpkin as the main ingredients, it’s also a great way to incorporate more fiber-rich foods into your diet.
Ingredients:
– 1 lb ground turkey
– 1 medium onion, diced (use only the white part)
– 2 cloves of garlic, minced (omit or substitute with garlic-infused oil if needed)
– 1 cup canned pumpkin puree
– 1 can (14.5 oz) diced tomatoes, drained and rinsed
– 1 teaspoon ground cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 1/4 cup chicken broth (low FODMAP)
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, cook the turkey over medium-high heat until browned, breaking it up into small pieces as it cooks.
2. Add the diced onion and minced garlic (if using) to the pot. Cook until the onion is translucent.
3. Stir in the pumpkin puree, cumin, paprika, salt, and pepper. Cook for 1-2 minutes.
4. Add the canned tomatoes and chicken broth to the pot. Bring the mixture to a simmer.
5. Reduce heat to low and let the chili cook for 20-25 minutes or until heated through.
Cooking Time: 25 minutes
Low FODMAP Ground Turkey and Bell Pepper Skewers
This recipe is a flavorful and healthy twist on traditional skewers, perfect for a low-FODMAP diet. With minimal ingredients and easy preparation, these skewers are a great option for a quick dinner or lunch.
Ingredients:
– 1 lb ground turkey
– 2 bell peppers (any color), sliced into 1-inch pieces
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a bowl, mix together ground turkey, salt, and pepper.
3. Thread the bell pepper pieces and turkey mixture onto skewers, leaving a small space between each piece.
4. Drizzle with olive oil and sprinkle with lemon juice.
5. Place the skewers on a baking sheet lined with parchment paper.
6. Bake for 15-20 minutes or until cooked through.
Cooking Time: 15-20 minutes
Low FODMAP Turkey and Cilantro Lime Rice Bowls
This Low FODMAP Turkey and Cilantro Lime Rice Bowl recipe offers a flavorful and gut-friendly twist on traditional rice bowls, featuring tender turkey, zesty cilantro lime dressing, and fluffy low-FODMAP rice.
Ingredients:
– 1 cup cooked white rice (gluten-free)
– 1 pound boneless, skinless turkey breast, diced
– 2 tablespoons olive oil
– 2 cloves garlic-infused oil (or regular olive oil for a FODMAP-friendly option)
– 1/4 cup freshly chopped cilantro
– 2 tablespoons freshly squeezed lime juice
– Salt and pepper to taste
Instructions:
1. Cook white rice according to package instructions.
2. In a separate pan, heat olive oil over medium-high heat. Add diced turkey and cook until browned, about 5-6 minutes. Remove from heat.
3. Mix garlic-infused oil (or regular olive oil) with chopped cilantro, lime juice, salt, and pepper in a small bowl.
4. To assemble the bowls, place cooked rice at the bottom, followed by diced turkey, and top with a dollop of the cilantro-lime dressing.
Cooking Time: 20-25 minutes (including rice cooking time)
Low FODMAP Ground Turkey and Ginger Carrot Soup
This hearty and comforting soup is a great option for those following a Low FODMAP diet. With the warmth of ginger and the sweetness of carrots, this recipe is perfect for a chilly day.
Ingredients:
– 1 lb ground turkey
– 2 medium carrots, peeled and chopped
– 2 inches fresh ginger, peeled and grated
– 4 cups chicken broth (make sure it’s Low FODMAP)
– 1/2 cup water
– 1 tsp salt
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot or Dutch oven, cook the ground turkey over medium-high heat, breaking it up with a spoon as it cooks, until browned and fully cooked.
2. Add the chopped carrots, grated ginger, chicken broth, water, and salt to the pot.
3. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes or until the carrots are tender.
4. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 25-30 minutes
Low FODMAP Turkey and Butternut Squash Stew
This hearty stew is a perfect comfort food solution for those following a low FODMAP diet. With tender turkey, sweet butternut squash, and aromatic spices, this dish is both delicious and gentle on the digestive system.
Ingredients:
– 1 lb boneless, skinless turkey breast or thighs, cut into 1-inch pieces
– 2 medium butternut squashes (about 2 lbs), peeled and cubed
– 2 tablespoons olive oil
– 1 onion, diced (use only the white part to avoid high FODMAP layers)
– 3 cloves garlic, minced (use only 1/4 teaspoon per serving to stay below FODMAP threshold)
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– 2 cups low-sodium chicken broth
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large Dutch oven or heavy pot, heat olive oil over medium-high heat.
3. Add turkey and cook until browned, about 5 minutes. Remove from pot.
4. Add onion and garlic; cook until softened, about 5 minutes.
5. Add squash, cumin, salt, and pepper. Cook for 2-3 minutes.
6. Add chicken broth and return turkey to the pot.
7. Bring to a boil, then cover and transfer to oven.
8. Bake for 30-40 minutes or until turkey is cooked through and squash tender.
Cooking Time: 45-50 minutes
Low FODMAP Ground Turkey and Spinach Lasagna
A twist on the classic lasagna, this recipe replaces traditional pasta with layers of ground turkey and spinach for a flavorful and low FODMAP meal.
Ingredients:
– 1 lb ground turkey
– 1 cup fresh spinach leaves, chopped
– 1 onion, finely chopped (use green onions for lower FODMAP)
– 2 cloves garlic, minced (limit to 1/4 teaspoon per serving)
– 1 cup tomato sauce (make sure it’s low FODMAP and without high-FODMAP ingredients like onions or mushrooms)
– 8-10 lasagna noodles made from rice flour or corn flour
– 1 cup shredded mozzarella cheese
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook the lasagna noodles according to package instructions.
3. In a large skillet, cook the ground turkey with chopped onion and garlic until browned. Add spinach and stir until wilted.
4. Spread a layer of tomato sauce in the bottom of a 9×13-inch baking dish. Arrange 4 lasagna noodles on top.
5. Repeat layers: turkey mixture, tomato sauce, mozzarella cheese, and Parmesan cheese. Top with final layer of noodles and cheese.
6. Cover with aluminum foil and bake for 30 minutes. Remove foil and continue baking for an additional 15-20 minutes, or until the cheese is melted and bubbly.
Cooking Time: 45-50 minutes
Summary
Discover the delicious world of low FODMAP cooking with these 20 flavorful ground turkey recipes! From stuffed bell peppers and meatballs to casseroles, soups, and salads, there’s something for everyone. Each recipe has been carefully crafted to be low in fermentable oligo-, di-, and mono-saccharides, and polyols (FODMAPs), making it perfect for those with dietary restrictions. With a variety of ingredients and cooking methods, you’ll never get bored with these tasty and healthy options. Whether you’re looking for a quick weeknight dinner or a special occasion meal, this collection has got you covered!
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