Looking for a new protein source to liven up your diet? Many people who are looking to eat healthier often get stuck in the rut of eating chicken breast day after day. Sometimes they change it up with beef or even salmon (if they’re really trying to optimize their nutrition!), but between these three, they don’t get much variety. This is a surefire way to get sick of your meals and wind up off plan.
Well, that’s not going to happen to you! If you miss the good old days where you had a juicy burger made with ground beef, those days aren’t gone! With ground turkey breast it is possible to make a lighter version of this recipe, and many other classics, that will fit your diet plan.
Ground turkey breast can be used in the same ways as ground beef, provided you account for the fact that this meat is a little on the drier side.
To help get you started, here are some delicious ground turkey breast recipes to change up your weekly meal plan.
Turkey Meatloaf
If you’re a fan of meatloaf, this recipe will be a great fit for your menu. For variety, you can add other diced vegetables as desired, and change up the sugar-free ketchup for BBQ sauce. Or, if you like it spicy, try adding hot sauce to give it an extra kick.
As an added bonus, this recipe keeps well for a few days, making it a great option to prepare for the week ahead. It can also be converted into meatballs instead, if you prefer. Simply form the recipe into meatballs rather than a loaf, and pan fry them rather than baking. If you opt to make meatballs, you may want to use a bit less ketchup so the mixture is a little thicker and sticks together better.
Ingredients:
14 oz. ground turkey breast (raw)
1 large onion, finely diced
¼ cup oats
1 egg
½ package onion soup mix powder
¼ cup sugar-free ketchup
1 clove garlic, minced
Preheat the oven to 350 degrees. Dice the onion as fine as possible. Mix all the remaining ingredients together in a bowl and then place in a loaf pan (or alternatively, four small loaf pans).
Bake for approximately 38-40 minutes or until toothpick comes out clean and meat is no longer pink in the middle.
Nutritional information (per serving; makes 4 servings): 241 calories, 15 grams of carbs, 10 grams of fat, 21 grams of protein
Stuffed Peppers
This is a fancy dish to prepare when you have company coming over, or simply want something a little more gourmet for dinner. You’ll not only get a great source of lean protein, but you’ll also get more vegetables as well.
Ingredients:
6 oz. ground turkey breast (raw)
2 large red bell peppers
½ onion, diced
4 mushrooms, diced
Handful of cilantro, chopped
2 green onions, finely diced
1 tbsp olive oil
1 tbsp soy sauce
1 tbsp sugar-free maple syrup
Preheat oven to 400 degrees. Heat olive oil in a skillet over medium heat. Add the ground turkey, diced onions and mushrooms, cilantro, parsley, green onions, soy sauce and maple syrup. Cut the tops off your bell peppers and clean them out as best you can. Continue to cook the meat, stirring continuously until almost cooked. Stuff mixture into peppers, and place on a baking sheet, covering with foil wrap. Bake for 30-40 minutes or until tender.
Serve immediately.
Nutritional information (per serving; makes 2 servings): 268 calories, 20 grams of carbs, 15 grams of fat, 20 grams of protein
Turkey Lettuce Wraps
If you’re looking for a light but satisfying meal, this turkey wrap recipe is one that will meet your needs. It’s lower in fat and carbs, making it a great choice for those looking to really lean out.
You can also add other veggies as desired, and even top with chopped peanuts if you want to create more of a Thai feel with this one. Just be aware that doing so will raise the fat content slightly.
Ingredients:
6 oz. ground turkey breast meat (raw)
½ tbsp olive oil
1 clove garlic, minced
½ tsp Worcestershire sauce
1 tsp red pepper and garlic seasoning
2 large carrots, shredded
½ onion, diced
2 green onions, minced
10 mushrooms, sliced
Heat olive oil in a skillet over medium heat. Add garlic, ground turkey, carrots, onion, and mushroom. Sauté for 5-6 minutes or until no longer pink inside. Next, add the Worcestershire sauce and stir through.
Transfer to serving bowls and top with minced green onions. Serve wrapped inside a large leaf of lettuce.
Nutritional information (makes 2 servings): 232 calories, 15 grams of carbs, 11 grams of fat, 21 grams of protein
It’s Not Beef? Burgers
If you find yourself craving a burger, this recipe will take care of it, without the higher fat content of beef. This recipe is a leaner twist on the classic thanks to the addition of cilantro and mozzarella cheese, making it one burger you’re sure to remember. Feel free to add in any other spices you desire.
Ingredients:
14 oz. ground turkey breast (raw)
½ cup onion, chopped
2 tbsp. cilantro, chopped
1 clove garlic, minced
½ tsp onion powder
Salt and pepper to taste
1 egg, whisked
4, 1 oz slices reduced mozzarella cheese
4 large lettuce leaves
4 whole grain buns (optional)
Whisk the egg. Combine the turkey breast, onion, cilantro, garlic, onion powder, and salt and pepper. Stir in the egg. Combine until well mixed and form into equal-sized patties.
Heat the grill. Spray with non-stick cooking spray and lay the burgers on the grill and cook for about 5 minutes per side. During the last few minutes of cooking, top each burger with a slice of cheese and cook until cheese melts. Serve immediately on a bun with lettuce, or wrap the patty in a large lettuce leaf if you’re looking to reduce your carbohydrate intake. These are also great served on a salad, as another low carb option.
Nutritional information without bun (per serving; makes 4 servings): 266 calories, 4 grams of carbs, 16 grams of fat, 26 grams of protein
Nutritional information with bun (per serving; makes 4 servings): 386 calories, 26 grams of carbs, 17 grams of fat, 31 grams of protein
The next time you find yourself dreading another chicken meal, think about swapping it with ground turkey breast. This simple change can make your meals more interesting with new flavors and textures. Sometimes a small change like this can spark your interest in food and cooking again, making it more enjoyable to eat healthy.
