Delicious and Healthy Mediterranean Ground Turkey Recipes

The Mediterranean diet, known for its health benefits and flavorful ingredients, can be easily incorporated into your daily meals using ground turkey. Ground turkey is a lean protein source that makes a versatile base for a variety of Mediterranean-inspired dishes. These recipes are not only easy to prepare but also packed with nutrients, making them perfect for busy weeknights or meal prepping.

Mediterranean Ground Turkey and Rice Skillet

This one-pan wonder combines lean ground turkey with the vibrant flavors of sun-dried tomatoes, Kalamata olives, artichoke hearts, and capers. Ready in under 40 minutes, it’s a flavorful and healthy dinner option that's incredibly easy to make.

Ingredients:

• 1 pound lean ground turkey
• Avocado oil
• 1 onion, chopped
• Garlic, minced
• Sun-dried tomatoes
• Artichoke hearts
• Kalamata olives
• Capers
• Chicken broth
• Cooked rice (white or brown)
• Fresh grated Parmesan cheese (optional, for serving)

Instructions:

1. Heat avocado oil in a large skillet or thick-bottomed pot over medium-high heat.
2. Sauté the chopped onion, stirring occasionally, until softened (about 5-8 minutes).
3. Add in the minced garlic and ground turkey. Use a spatula to break the ground meat into smaller pieces while browning it. Continue cooking until the ground turkey is mostly cooked through.
4. Stir in the remaining ingredients.
5. Cover the skillet and bring the mixture to a full boil. Immediately reduce the heat to low and cook, covered, for 20 minutes.
6. Remove the skillet from the heat and allow it to sit for another 5-10 minutes.
7. Serve the Mediterranean ground turkey and rice in big bowls, sprinkled with fresh grated Parmesan cheese, if desired.

Tips and Variations:

• Meat substitutions: Swap out the ground turkey for ground chicken, ground pork, or ground beef.
• Rice options: Use brown rice instead of white rice, but adjust the cooking time accordingly.
• Protein Boost: Ground turkey recipes are a great way to get in a big dose of protein without a lot of calories.

Greek Style Ground Turkey Skillet with Spinach

This recipe brings the taste of Greece to your table with Mediterranean flavors from olives, feta cheese, and lemon juice. It's an easy and healthy meal perfect for a busy night.

Ingredients:

• Ground turkey
• Onions
• Garlic
• Spinach
• Oregano
• Cinnamon
• Feta cheese
• Olives
• Lemon juice
• Tomatoes

Instructions:

1. Cook ground turkey with onions and garlic in a skillet.
2. Add spinach for color and nutrition.
3. Incorporate Mediterranean flavors with oregano, cinnamon, feta, olives, and lemon juice.
4. Serve with orzo or couscous.

Wine Pairing Suggestion

Pair this dish with a red wine from the Rhone appellation Rasteau. The rustic character of these reds complements the Mediterranean flavors. A wine with lower alcohol content is preferable.

Mediterranean Turkey Bowls

Mediterranean Turkey Bowls are flexible, colorful, and flavorful; they’re perfect for meal prep. They can be customized with ingredients you have on hand or what you’re craving.

Read also: Flavorful Ground Turkey Mediterranean Dishes

Ingredients:

• Ground turkey
• Cooked rice (any type)
• Grape tomatoes, halved
• Cucumber, chopped
• Red onion, thinly sliced
• Fresh parsley, chopped
• Garlic Dill Yogurt Sauce

Garlic Dill Yogurt Sauce:

• 1 cup full-fat plain yogurt
• 1 Tbsp lemon juice
• 1/4 tsp garlic powder
• 1/4 tsp dried dill
• 1/4 tsp salt

Instructions:

1. Prepare the garlic dill yogurt sauce by stirring together yogurt, lemon juice, garlic powder, dill, salt, and pepper in a bowl. Refrigerate until ready to serve.
2. Cook the rice using your preferred method.
3. While the rice is cooking, cook the ground turkey in a skillet with olive oil over medium heat.
4. Add minced garlic, dried oregano, salt, and pepper to the skillet. Stir to combine with the turkey and continue cooking for 2-3 minutes more, or until the turkey is cooked through.
5. Slice the grape tomatoes in half, chop the cucumber into quarter-rounds, thinly slice the red onion, and finely chop the parsley.
6. Divide the rice, ground turkey, tomatoes, cucumber, red onion, and parsley between bowls or meal prep containers.
7. Drizzle with garlic dill yogurt sauce.

Tips and Variations:

• Customization: These bowls are endlessly customizable. Swap out ingredients depending on what you have on hand or what you're craving.
• Vegetarian Option: Comb your fridge and freezer for ingredients that have a Mediterranean flair and toss ’em in your bowl.
• Serving: Enjoy these bowls warm or cold.

One-Skillet Mediterranean Ground Turkey Dinner

This one-skillet meal is a breeze to make and is packed with protein, fiber, and bold Mediterranean flavors.

Ingredients:

• Olive oil
• Ground turkey
• Onion, chopped
• Garlic, minced
• Spinach
• Cherry tomatoes
• Roasted red peppers
• Cannellini beans
• Crusty bread (for croutons)
• Red wine vinegar
• Oregano
• Thyme
• Aleppo pepper or red pepper flakes
• Kosher salt
• Freshly ground black pepper

Instructions:

1. Make the croutons: Heat olive oil in a large skillet set over medium-high heat. Add crusty bread cubes, salt, and pepper. Toast, stirring occasionally, until lightly browned and mostly crisp (3-4 minutes). Transfer the croutons to a plate.
2. Cook the ground turkey: Add more olive oil to the pan. Add the onion and sauté until it begins to turn translucent and soften. Add the garlic, ground turkey, ground fennel, oregano, thyme, Aleppo pepper, salt, and pepper. Break up the turkey into small bits. Add the cherry tomatoes and cook for 15 minutes until the ground turkey is browned and the tomatoes start to burst and blister.
3. Finish: Add the chopped roasted red peppers, spinach, and cannellini beans. Stir gently until everything is combined, warmed through, and the spinach has wilted. Add the red wine vinegar and the croutons. Stir to combine.
4. Serve: Divide into individual plates or bowls and enjoy.

Tips and Variations:

• Adaptability: This recipe is easy to adapt by switching out the meat, the vegetables, and even the spices.
• Gluten-Free: If you’re gluten-intolerant, you can skip the croutons or use gluten-free bread.

Mediterranean Ground Turkey Skillet with Garden Veggies

This Mediterranean turkey skillet is a quick and easy meal that’s also nutritious. It features lean ground turkey, zucchini, onion, and tomatoes.

Ingredients:

• Extra virgin olive oil
• Lean ground turkey
• Zucchini, chopped
• Onion, chopped
• Banana peppers, sliced
• Minced garlic
• Diced tomatoes
• Balsamic vinegar
• Salt
• Oregano

Instructions:

1. In a large skillet, heat the oil over medium-high heat.
2. Add the turkey, zucchini, onions, peppers, garlic, and oregano. Cook for 10 to 12 minutes, stirring to break the meat into crumbles, until the turkey is no longer pink and the vegetables are tender.
3. Stir in the black beans, tomatoes, balsamic vinegar, and salt.

Tips and Variations:

• More Mediterranean Flavors: Add Greek olives, capers, feta cheese, and fresh herbs such as marjoram, rosemary, thyme, or basil.
• Protein Variations: Use ground chicken, pork, or beef instead of ground turkey.
• More Veggies: Add baby spinach, broccoli, or cauliflower.

General Tips for Mediterranean Ground Turkey Recipes

• Use High-Quality Olive Oil: Extra virgin olive oil is a staple of the Mediterranean diet and adds richness and flavor.
• Incorporate Fresh Herbs: Fresh herbs like oregano, thyme, basil, and rosemary enhance the Mediterranean flavor profile.
• Add Colorful Vegetables: Use a variety of colorful vegetables to ensure you're getting a range of nutrients.

Read also: Lean Ground Beef for Weight Loss

Read also: Delicious Keto Venison

tags: #ground #turkey #mediterranean #diet #recipes