5 Healthy Ground Turkey Recipes for Weight Loss | LifeMD (2024)

Table of Contents

• Why is Ground Turkey a Good Weight-Loss-Friendly Food?
• 5 of the Best Ground Turkey Recipes for Weight Loss
• Tips for Any Healthy Ground Turkey Recipe
• Where Can I Learn More About Weight Management?

Medically reviewed and edited by Dina Whiteaker, APRN

Committing to and following a balanced diet is a challenge for many Americans embarking on a weight loss journey.

It can feel overwhelming to plan a variety of meals, shop for ingredients, and cook every day.

That’s why versatile ingredients like ground turkey are a great option to include in your diet. Not only can you use it in various dishes, but turkey is also a great low-calorie protein.

Why is Ground Turkey a Good Weight-Loss-Friendly Food?

Ground turkey is a great food choice for individuals looking to shed excess weight. It offers several health and nutritional benefits, including:

High protein content: Ground turkey is an excellent source of lean protein — a crucial component of any weight loss diet. Protein is more filling compared to carbohydrates and fats, so consuming enough of it is essential. Eating protein can also help you naturally reduce your calorie intake, which is another important factor for weight loss.

Low fat content: Compared to other meats like ground beef or pork, turkey typically has fewer calories and less fat. This makes it a great option for individuals looking to lower their daily calories without sacrificing meat.

Essential nutrients: Turkey is also a good source of several vitamins and minerals, especially B6 and B12. These nutrients are vital for sustaining energy levels, supporting metabolic functions, and ensuring proper immune system performance.

Supporting a healthy metabolism: Protein-rich foods — like ground turkey — require more energy to digest, absorb, and metabolize. This process is known as the thermic effect of food (TEF) and means that you burn more calories when processing protein. Over time, this contributes significantly to weight loss efforts.

Cooking versatility: This can be used in a variety of dishes, from turkey meatballs and burgers to salads and stir-fries. This makes it easy to prepare a healthy meal on a regular basis.

5 of the Best Ground Turkey Recipes for Weight Loss

Turkey and vegetable stir-fry

Ingredients

1 pound of lean ground turkey

1 red bell pepper, thinly sliced

1 yellow bell pepper, thinly sliced

1 medium carrot, julienned

1 small head of broccoli, cut into florets

1 zucchini, sliced

2 cloves of garlic, minced

1 inch of fresh ginger, grated

2 tablespoons of low-sodium soy sauce

1 tablespoon of sesame oil

1 tablespoon of olive oil

1 teaspoon of honey (optional, for sweetness)

Salt and pepper to taste

Fresh cilantro and sesame seeds for garnish

Method

1. Heat the olive oil in a large wok or frying pan over medium-high heat.

2. Add the ground turkey, season with salt and pepper, and cook until browned and tender, about 5–7 minutes. Remove the turkey from the pan and set it aside.

3. In the same pan, add the sesame oil, followed by garlic and ginger. Sauté for a minute until fragrant.

4. Add the bell peppers, carrot, broccoli, and zucchini to the pan. Stir-fry the vegetables for about 4–5 minutes until they are al dente.

5. Return the cooked turkey to the pan. Add the soy sauce and honey (if using). Toss everything together to combine and heat throughout. Taste and adjust seasoning if necessary.

6. Serve hot, garnished with fresh cilantro and a sprinkle of sesame seeds.

Nutritional Information (per serving, recipe serves around 4):

Calories: ~300 kcal

Protein: ~30 g

Carbohydrates: ~20 g

Fat: ~12 g

Fiber: ~4 g

Turkey chili

Ingredients:

1.5 pounds of lean ground turkey

1 large onion, diced

2 cloves of garlic, minced

1 red bell pepper, diced

1 can (15 oz) of kidney beans, drained and rinsed

1 can (15 oz) of black beans, drained and rinsed

1 can (28 oz) of diced tomatoes, with juice

2 tablespoons tomato paste

1 cup chicken broth (low sodium preferred)

2 tablespoons chili powder

1 teaspoon ground cumin

1 teaspoon paprika

½ teaspoon cayenne pepper (adjust spice to your taste)

1 teaspoon dried oregano

Salt and black pepper to taste

Olive oil for cooking

Optional toppings: shredded cheese, sour cream, chopped green onions, cilantro

Method

1. Heat a large pot or Dutch oven over medium heat. Add a splash of olive oil, followed by the ground turkey.

2. Cook until the turkey is browned, breaking it up with a spoon as it cooks.

3. Add the diced onion and minced garlic to the turkey. Cook for around 5 minutes or until the onion is translucent.

4. Stir in the red bell pepper, kidney beans, black beans, diced tomatoes with their juice, and tomato paste. Mix well.

5. Pour in the chicken broth, then add the chili powder, cumin, paprika, cayenne pepper, and oregano. Stir to combine all the ingredients.

6. Bring the chili to a boil, then reduce the heat to low and simmer, uncovered, for about 30–45 minutes, stirring occasionally. The chili should thicken as it simmers.

7. Season with salt and black pepper to taste. Serve hot, garnished with optional toppings like shredded cheese, sour cream, chopped green onions, or cilantro.

Nutritional Information (per serving, recipe serves 6):

Calories: ~350 kcal

Protein: ~30 g

Carbohydrates: ~35 g

Fat: ~15 g

Fiber: ~10 g

Turkey burgers and fries

Ingredients for burgers

1 pound of lean ground turkey

1 small onion, finely chopped

2 cloves garlic, minced

1 teaspoon smoked paprika

1 teaspoon dried thyme

Salt and pepper to taste

4 whole grain burger buns

Lettuce, tomato slices, and onion rings for serving

Slices of low-fat cheese (optional)

Ingredients for fries:

2 large sweet potatoes (about 1.5 pounds)1 tablespoon olive oil1 teaspoon paprikaSalt and pepper to taste

Method

1. In a bowl, mix the ground turkey, chopped onion, minced garlic, smoked paprika, dried thyme, salt, and pepper. Form into 4 equal-sized patties.

2. Preheat a grill or pan over medium heat. Cook the turkey burgers for about 5–6 minutes on each side or until fully cooked.

3. If you’re using cheese, add it to the burgers during the last minute of cooking to melt.

4. Next, preheat the oven to 392°F. Peel and cut the sweet potatoes into fries. Toss with olive oil, paprika, salt, and pepper.

5. Spread the fries onto a baking sheet in a single layer. Bake for 20–25 minutes, turning halfway through, until crispy and golden.

6. Serve the burgers on whole grain buns with lettuce, tomato, and onion. Add the sweet potato fries on the side and enjoy.

Nutritional Information (per serving, serves 4):

Calories: ~420 kcal

Protein: ~25 g

Carbohydrates: ~56 g

Fat: ~20 g

Fiber: ~11 g

Spicy turkey lettuce wraps

Ingredients

1 pound of lean ground turkey

1 tablespoon olive oil

2 cloves garlic, minced

1 red onion, finely chopped

1 red bell pepper, diced

1–2 fresh red chilies, finely chopped (adjust according to heat preference)

2 teaspoons ground cumin

1 teaspoon smoked paprika

1 teaspoon chili powder

Salt and pepper to taste

Juice of 1 lime

2 tablespoons low-sodium soy sauce

1 head of iceberg lettuce or butter lettuce, leaves separated

Chopped cilantro, sliced green onions, sesame seeds (optional, for garnishing)

Method

1. Heat the olive oil in a large skillet over medium heat. Add the ground turkey, breaking it up with a spoon, and cook until browned.

2. Toss in the garlic, red onion, red bell pepper, and red chilies. Cook for a few minutes until the vegetables soften.

3. Stir in the cumin, smoked paprika, chili powder, salt, and pepper. Cook for another minute to meld the flavors.

4. Pour in the lime juice and soy sauce, and stir to combine. Let the mixture simmer for a couple of minutes. Taste and adjust the seasoning as needed.

5. To serve, spoon the spicy turkey mixture into the lettuce leaves. Top with optional garnishes like chopped cilantro, sliced green onions, and sesame seeds.

Nutritional Information (per serving, recipe serves 4):

Calories: ~250 kcal

Protein: ~30 g

Carbohydrates: ~10 g

Fat: ~12 g

Fiber: ~3 g

Turkey stuffed peppers with feta cheese

Ingredients

1 pound of lean ground turkey

4 large bell peppers (any color)

1 tablespoon olive oil

1 medium onion, finely chopped

2 cloves garlic, minced

1 teaspoon dried oregano

1 teaspoon smoked paprika

Salt and pepper to taste

1 can (400 g) diced tomatoes, drained

100 g feta cheese, crumbled

Fresh parsley, chopped (for garnishing)

Method

1. Preheat your oven to 350°F. Cut the tops off the bell peppers and remove the seeds and the cores. Arrange the peppers in a baking dish.

2. Heat the olive oil in a skillet over medium heat. Add the ground turkey and cook until browned, breaking it up as it cooks.

3. Add the chopped onion and garlic to the skillet with the turkey and cook until the onion is translucent.

4. Stir in the oregano, smoked paprika, salt, and pepper. Add the diced tomatoes and cook for a few more minutes until everything is well combined.

5. Remove the skillet from the heat and stir in half of the crumbled feta cheese.

6. Spoon the turkey mixture into the hollowed-out bell peppers. Sprinkle the remaining feta cheese over the top of each stuffed pepper.

7. Pour a small amount of water into the bottom of the baking dish (just enough to cover the base) and seal the dish with foil.

8. Bake for 25–30 minutes, then remove the foil and bake for another 10 minutes until the peppers are tender and the cheese is golden. Garnish with fresh parsley before serving.

Tips for Any Healthy Ground Turkey Recipe

Choose the right variation for your dishes

The type of ground turkey you select can significantly affect your dishes, as it comes in various fat content options, typically ranging from 93% to 99% lean. The percentage of fat in the turkey will influence the flavor and texture of your dishes.

Use lean turkey for meals like meatballs or burgers for better binding.

Leaner options also have fewer calories, so it’s better to use these if you plan on pairing the meat with higher fat and carbohydrate ingredients — like cheese, fries, or buns.

Slightly fattier turkey variations are great for dishes like chili or tacos, where the meat needs to be a bit juicer to provide more flavor.

Season generously and experiment with different spices

Turkey has a milder flavor than beef or pork, so it’s important to season it generously. This allows you to experiment with a variety of herbs and spices to enhance the taste.

You can also marinate the turkey in your favorite seasoning and a little bit of olive oil for a bolder flavor.

Prevent dryness

Since turkey is a lean meat, it can dry out quickly when cooking. To avoid this, you can add water-retaining ingredients when you cook ground turkey, including:

• Sautéed onions
• Grated vegetables
• Greek yogurt

Cooking the turkey for a shorter amount of time at a higher temperature can also help in preserving its moisture.

Where Can I Learn More About Weight Management?

If you’re looking to maintain or achieve a healthy weight, LifeMD is here to help. With LifeMD’s Weight Management Program, you'll have access to a team of medical professionals who can provide guidance on healthy eating habits and prescribe the appropriate weight management medications.

LifeMD makes it easy to stay on top of yourhealth because talking to a doctor, filling your prescriptions, getting yourlabs done—and more—are all easy and cost-effective. Come discover ahealthcare solution built around you and your life.