This high-protein turkey and veggie skillet is a perfect healthy dinner recipe, offering a delicious and low-carb meal option for busy weeknights.
It’s packed with flavor and nutrients, making it a great choice for those seeking healthy, low-calorie, high-protein meals. Each serving provides about 35 grams of protein.
Discover the details on how to whip up this satisfying and easy meal that fits seamlessly into a healthy lifestyle, providing both taste and nutritional benefits without a lot of fuss.
Table of Contents
- What You’ll Love About This Quick And Easy Recipe
- Everything You Need To Make This Recipe Without Stress
- Time Needed From Start To Finish
- How To Make It Step By Step With Visual Cues
- Easy Variations And Serving Ideas That Fit Real Life
- Common Slip-Ups And How To Avoid Them
- How To Store It And Make It Ahead Without Ruining Texture
- Questions People Always Ask Before Making This Recipe
High-Protein Turkey and Veggie Skillet
- Total Time: 35 minutes
- Yield: 4 servings 1x
Description
This high-protein turkey and veggie skillet is a perfect healthy dinner recipe, offering a delicious and low-carb meal option for busy weeknights. It’s packed with flavor and nutrients, making it a great choice for those seeking healthy, low-calorie, high-protein meals. Each serving provides about 35 grams of protein.
Ingredients
Instructions
1. Prepare the vegetables: Start by chopping your onion, mincing the garlic, and dicing both the red and green bell peppers. Cut the broccoli into small florets and chop the zucchini. Having all your vegetables prepped and ready before you start cooking will make the process much smoother.
2. Brown the turkey: Heat the olive oil in a large skillet over medium-high heat. Add the ground turkey and cook, breaking it up with a spoon, until it’s fully browned and no longer pink. This usually takes about 5-7 minutes. Once cooked, drain any excess fat from the skillet to keep the meal lean.
3. Saute the aromatics: Add the chopped onion and minced garlic to the skillet with the browned turkey. Cook for about 3-4 minutes, stirring occasionally, until the onion softens and becomes translucent and the garlic is fragrant. Be careful not to burn the garlic.
4. Add the peppers and seasonings: Stir in the chopped red and green bell peppers, dried Italian seasoning, salt, and black pepper. Cook for another 3-5 minutes, allowing the peppers to start softening and the flavors to meld.
5. Incorporate remaining vegetables and broth: Add the broccoli florets and chopped zucchini to the skillet. Pour in the low-sodium chicken broth. Stir everything together, cover the skillet, and reduce the heat to medium-low. Let it simmer for 7-10 minutes, or until the vegetables are tender-crisp. You want them cooked through but still retaining a slight bite.
6. Check for doneness and serve: Uncover the skillet and give it a final stir. Taste and adjust seasonings if needed. If desired, garnish with fresh chopped parsley before serving. The vegetables should be tender but not mushy, and the turkey should be thoroughly cooked.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: main dish
- Cuisine: american
Nutrition
- Serving Size: 1 serving
- Protein: 35
Keywords: high-protein, turkey, veggie, skillet, healthy, low-carb, weeknight, dinner, easy, one-pan
What You’ll Love About This Quick And Easy Recipe
This recipe is a true weeknight hero, designed for anyone looking for a healthy, flavorful meal without spending hours in the kitchen. It’s perfect for busy parents, individuals focused on low-carb eating, or anyone who wants to incorporate more lean protein and vegetables into their diet. The beauty of a skillet meal is its simplicity – everything cooks in one pan, minimizing cleanup and maximizing flavor. You can serve it as a standalone meal or pair it with a light side for an even more complete dinner. It’s a fantastic option when you need something nutritious and satisfying on the table fast, making it ideal for a Tuesday night after work or a quick Sunday supper.
Everything You Need To Make This Recipe Without Stress
Gathering your ingredients ahead of time makes the cooking process smooth and stress-free. This recipe uses common pantry staples and fresh produce that are easy to find at any grocery store. The focus is on lean protein and a colorful array of non-starchy vegetables to keep it low-carb and nutrient-dense.
INGREDIENTS:
- 1 tablespoon olive oil
- 1 pound lean ground turkey (93% lean or higher)
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, cored and chopped
- 1 green bell pepper, cored and chopped
- 1 cup broccoli florets, small
- 1 cup zucchini, chopped
- 1 teaspoon dried Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 cup low-sodium chicken broth
- 2 tablespoons chopped fresh parsley, for garnish (optional)
For simple substitutions, you can easily swap out the ground turkey for ground chicken or even extra-lean ground beef if you prefer. Feel free to use any combination of your favorite non-starchy vegetables; mushrooms, spinach, or asparagus would all work wonderfully. If you don’t have Italian seasoning, a mix of dried oregano, basil, and thyme will do the trick. Always opt for low-sodium broths to better control the overall salt content of your meal.
Time Needed From Start To Finish
This recipe is designed for speed and efficiency, making it perfect for those busy evenings when time is at a premium.
- Prep time: 15 minutes
- Cook time: 20 minutes
- Total time: 35 minutes
How To Make It Step By Step With Visual Cues
Making this high-protein turkey and veggie skillet is straightforward. Follow these steps for a delicious and healthy meal.
- Prepare the vegetables: Start by chopping your onion, mincing the garlic, and dicing both the red and green bell peppers. Cut the broccoli into small florets and chop the zucchini. Having all your vegetables prepped and ready before you start cooking will make the process much smoother.
- Brown the turkey: Heat the olive oil in a large skillet over medium-high heat. Add the ground turkey and cook, breaking it up with a spoon, until it’s fully browned and no longer pink. This usually takes about 5-7 minutes. Once cooked, drain any excess fat from the skillet to keep the meal lean.
- Sauté the aromatics: Add the chopped onion and minced garlic to the skillet with the browned turkey. Cook for about 3-4 minutes, stirring occasionally, until the onion softens and becomes translucent and the garlic is fragrant. Be careful not to burn the garlic.
- Add the peppers and seasonings: Stir in the chopped red and green bell peppers, dried Italian seasoning, salt, and black pepper. Cook for another 3-5 minutes, allowing the peppers to start softening and the flavors to meld.
- Incorporate remaining vegetables and broth: Add the broccoli florets and chopped zucchini to the skillet. Pour in the low-sodium chicken broth. Stir everything together, cover the skillet, and reduce the heat to medium-low. Let it simmer for 7-10 minutes, or until the vegetables are tender-crisp. You want them cooked through but still retaining a slight bite.
- Check for doneness and serve: Uncover the skillet and give it a final stir. Taste and adjust seasonings if needed. If desired, garnish with fresh chopped parsley before serving. The vegetables should be tender but not mushy, and the turkey should be thoroughly cooked.
Easy Variations And Serving Ideas That Fit Real Life
This turkey and veggie skillet is incredibly versatile, allowing for many adaptations to suit different tastes and occasions. For a kid-friendly twist, you can add a tablespoon or two of sugar-free ketchup or a mild tomato sauce during the last few minutes of cooking to give it a familiar flavor. You could also serve it over a small portion of cauliflower rice or spiralized zucchini noodles for a complete low-carb meal.
If you’re serving a crowd, this recipe doubles easily in a larger skillet or Dutch oven. For optional toppings, a sprinkle of shredded low-fat cheese (like mozzarella or cheddar) can be added during the last minute of cooking, or a dollop of Greek yogurt or a squeeze of fresh lemon juice can brighten up the flavors right before serving. It’s also excellent with a side salad or a small portion of quinoa if you’re not strictly low-carb.
Common Slip-Ups And How To Avoid Them
Even simple recipes can have common pitfalls. Here’s how to ensure your turkey and veggie skillet turns out perfectly every time:
- Overcooking the turkey: Ground turkey can dry out quickly. Brown it just until it’s no longer pink, then drain any fat promptly. Don’t let it sit on the heat for too long after it’s cooked through.
- Mushy vegetables: Adding all the vegetables at once can lead to some being overcooked while others are undercooked. Follow the steps to add the harder vegetables (like peppers) first, then the softer ones (like zucchini and broccoli), and simmer just until they are tender-crisp. Overcooking will result in a watery, mushy texture.
- Lack of flavor: Don’t skimp on seasoning! The Italian seasoning, salt, and pepper are crucial. Taste as you go and adjust. A splash of chicken broth helps to deglaze the pan and incorporate all the delicious browned bits into the sauce.
- Not draining fat: Even lean ground turkey can release some fat. Draining it after browning prevents your skillet from becoming greasy and keeps the meal lighter and healthier.
- Crowding the pan: If your skillet is too small for the amount of ingredients, the vegetables will steam instead of sauté, leading to a less flavorful and softer texture. Use a large skillet to allow everything to cook evenly. If necessary, cook the turkey and vegetables in batches.
How To Store It And Make It Ahead Without Ruining Texture
This turkey and veggie skillet is fantastic for meal prep and stores well, making your weeknights even easier.
- Storage: Allow any leftovers to cool completely before transferring them to an airtight container. Store in the refrigerator for up to 3-4 days.
- Reheating: For best results, reheat individual portions in a microwave until warmed through, or gently warm in a skillet on the stovetop over medium-low heat, adding a splash of chicken broth or water if needed to prevent drying out. Avoid overheating to maintain the texture of the vegetables.
- Make Ahead: You can chop all your vegetables a day or two in advance and store them in separate airtight containers in the refrigerator. This significantly cuts down on prep time when you’re ready to cook. The cooked skillet also makes a great make-ahead lunch; simply portion it into containers for grab-and-go meals.
Questions People Always Ask Before Making This Recipe
Here are some common questions about making this high-protein turkey and veggie skillet:
- Can I use frozen vegetables? Yes, you can! Add them directly to the skillet with the chicken broth. They might release more water, so you might need to simmer a little longer without the lid to allow some of the liquid to evaporate.
- Is this recipe spicy? No, as written, it’s not spicy. If you like heat, you can add a pinch of red pepper flakes with the other seasonings.
- What kind of skillet should I use? A large (10-12 inch) non-stick or cast-iron skillet works best for even cooking and easy cleanup.
- Can I add cheese? Absolutely! A sprinkle of shredded mozzarella or cheddar cheese can be added during the last minute of cooking, allowing it to melt slightly before serving.
- How can I make this dairy-free? This recipe is naturally dairy-free as written. Just ensure any broth you use doesn’t contain dairy.
- **Can I
FAQs
- Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
- How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
- Can I adjust sweetness? Yes—add more or less sweetener to taste.
- Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.
