Korean turkey meal prep is packed with flavor and under 400 calories per bowl! Prep this simple ground turkey meal prep recipe on the weekend for healthy and delicious lunches through the week.
Ground turkey is one of my favorite proteins to use for meal prep, for so many reasons!
It is easy to prep, freezer-friendly, lasts really well in the fridge for up to 4 days, and goes with so many different flavors.
After sharing these Low Carb Greek Turkey Meal Prep Bowls last month, I’m back to share these Korean turkey meal prep bowls.
They pack some serious flavor, are loved by kids and adults alike, and are healthy for you as well (under 400 calories per serving)!
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About Korean beef
This recipe was adapted from Taste of Home‘s Korean Beef and Rice, which in turn, was inspired by Korean beef bulgogi. Beef bulgogi is a traditional Korean recipe that consists of thin strips of beef marinated in a delicious sauce. The beef can be skewered, then grilled, or sauteed in a frying pan. The marinade can vary widely by chef, but typically consists of a mixture of soy sauce, garlic, ginger, green onion, sugar and pear.
If you are interested in reading more about the history behind beef bulgogi, I encourage you to read this article.
Adapting these flavors into a 30 minute recipe
My goal for this recipe was to adapt the traditional flavors, but lighten it up, speed up the prep, and make it with ingredients that are readily available to North American (US/Canada) home cooks. With those goals in mind, that is how these Korean turkey bowls came about.
Prepping the recipe
These meal prep bowls are so simple to prep! Cook your ground turkey, add some garlic and ginger, then add a simple sauce (soy sauce, honey, sesame oil and red pepper flakes). Stir to coat.
I served my Korean turkey with rice and sautéed broccoli, but there are a ton of different ways to mix this recipe up!
- swap the rice for cauliflower rice (or even zoodles) and try an alternative sweetener in the sauce to make this low carb
- the honey may be swapped for brown sugar or maple syrup
- the soy sauce may be swapped for tamari or coconut aminos to make it paleo-friendly (you’ll need to swap the rice as well)
- the ground turkey may be swapped for ground beef or chicken
Tips for perfect meal prep bowls
- I shook up my sauce in my trusty salad dressing shaker, but a jar works well too
- Meal prep containers: I love these ones but any 2-3 cup containers will work.
- This recipe is freezer-friendly for up to 2 months! I freeze right in my meal prep containers. Simply defrost overnight in the fridge, then heat in the microwave until steaming hot.
- Looking for more ground turkey meal prep ideas? Check out these Turkey Taco Lunch Bowls, these Thai Turkey Lettuce Wraps and this round up with more than 36 Healthy Ground Turkey Recipes
Korean Turkey Meal Prep Bowls
- 1 tablespoon olive oil
- 3/4 cup uncooked rice
- 1 head broccoli chopped into florets
- 3/4 lb lean ground turkey
- 4 cloves garlic minced
- 1 tablespoon ginger finely chopped
- 3 tablespoons honey
- 3 tablespoons soy sauce (reduced sodium)
- 1 1/2 teaspoons sesame oil
- 1/4 teaspoon red pepper flakes
- 1/8 teaspoon pepper
- green onions (optional)
- Cook rice according to package directions. Portion out into four 2-cup capacity meal prep containers and allow to cool.
- Shake up all sauce ingredients and set aside.
- Heat oil in a large pan over medium heat. Add the broccoli and cook for 5 or so minutes, until slightly softened. Remove from heat and divide between meal prep containers.
- Add turkey to pan. Cook, breaking it up with a spatula, for 5-8 minutes, until completely cooked through and no longer pink.
- Make a space in the middle of the pan. Add the garlic and ginger and cook for 1 minute, stirring up a bit.
- Give the sauce a shake up and pour over the ground turkey and garlic/ginger. Stir until everything is mixed through, about 1-2 minutes. Remove from heat.
- Divide turkey/sauce mixture between the meal prep containers. Sprinkle with green onions if desired.
- Once everything has cooled, store in the fridge for up to 4 days.
- Heat in the microwave until steaming hot, and enjoy!