This Healthy Ground Turkey and Veggie Skillet is a nutrient-dense, one-pan meal that proves eating healthy doesn’t have to be complicated. Loaded with lean protein, fiber-rich cauliflower rice, and fresh zucchini, it is simmered in savory fire-roasted tomatoes and spices.
With a vibrant mix of vegetables and a savory parmesan finish, this low-carb dish is perfect for meal prepping or a quick weeknight dinner that leaves you feeling energized.
Recipe Details
- Flavor Profile: A robust, savory blend of cumin, paprika, and garlic flavors the meat and veggies, while fire-roasted tomatoes add a smoky acidity that ties it all together.
- Texture: Tender ground turkey is mixed with soft zucchini and cauliflower rice, punctuated by wilted spinach and juicy tomatoes.
- Time: 15 minutes prep, 25 minutes cook time.
- Difficulty: Easy. It involves browning meat and sautéing vegetables in stages.
What You’ll Need
To make this recipe, you will need a large skillet to accommodate the volume of vegetables and meat. A small bowl is helpful for mixing the spice blend ahead of time. The ingredients rely on lean ground turkey, frozen riced cauliflower (a great shortcut!), fresh zucchini, and a can of fire-roasted tomatoes for instant flavor depth.
Ingredient Notes
- Lean Ground Turkey – A great source of lean protein. Browning it first ensures it has good texture and flavor.
- Zucchini – You need about 3 medium zucchinis, sliced. They add moisture and bulk to the skillet without adding heavy carbs.
- Frozen Riced Cauliflower – Using a 10 oz bag of frozen cauliflower rice is a huge time-saver. It absorbs the spices and tomato juices beautifully.
- Fire-Roasted Diced Tomatoes – These add a smoky, charred tomato flavor that is superior to standard diced tomatoes in quick skillets. Do not drain the juice; it becomes part of the sauce.
- Fresh Spinach – Two cups of spinach wilt down into the mixture at the very end, boosting the nutrient profile.
- Parmesan Cheese – Grated parmesan adds a salty, savory finish that rounds out the dish.
- Spices – A homemade blend of paprika, cumin, cayenne, salt, and pepper seasons every layer of the dish.
- Garlic – Five cloves of minced garlic provide a strong aromatic base.
Add-ins and Substitutions
- Protein – Ground beef or chicken can easily be swapped for the turkey.
- Vegetables – Bell peppers or mushrooms sautéed with the garlic would add extra texture and flavor.
- Spice Level – Adjust the cayenne and red pepper flakes to your taste. Omit them for a mild, family-friendly version.
- Grains – If you aren’t watching carbs, you can serve this over brown rice or quinoa, or mix in cooked pasta.
How to Make Healthy Ground Turkey and Veggie Skillet
- Prep: Gather all ingredients. Slice the zucchini into rounds or half-moons and mince the garlic. Add the seasonings (paprika, cumin, cayenne, salt, black pepper) to a small bowl, mix, and set aside.
- Brown Turkey: Heat a large skillet over medium-high heat. Add the ground turkey and cook until browned. When finished browning, drain any excess liquid. Add ½ of the seasoning mixture to the turkey and stir to coat. Remove the cooked meat to a separate bowl and set aside.
- Sauté Aromatics: Place the skillet back on the heat and add the olive oil. Add the minced garlic to the skillet and cook for about 2 minutes until fragrant.
- Cook Cauliflower: Pour the bag of frozen riced cauliflower into the skillet with the garlic. Cook for about 5-7 minutes, stirring occasionally, until the cauliflower is cooked through and excess moisture has evaporated.
- Add Zucchini: Add the sliced zucchini to the pan. Cook for about 10 minutes until tender. Add the remaining seasoning mixture and mix well.
- Wilt Spinach: Cut the heat to low. Add the fresh spinach to the skillet and cook for about 2 minutes, stirring gently until the leaves are wilted.
- Combine: Add the cooked turkey and the can of fire-roasted tomatoes (with juices) back into the skillet. Stir well to combine and heat everything through.
- Finish: Remove from heat. Stir in the grated parmesan cheese. Sprinkle with red pepper flakes if you like a little extra heat. Enjoy!
Pro Tip: Don’t skip the step of removing the turkey from the pan! Cooking the vegetables separately allows the cauliflower rice to sauté properly rather than steaming in the meat juices, resulting in a much better texture.
Recipe Tips
- Don’t Overcook Zucchini: Zucchini cooks relatively fast. If you prefer it with a bit of a bite (al dente), reduce the cooking time to 6-8 minutes.
- Evaporate Moisture: Frozen cauliflower rice releases water. Make sure to cook it until the pan looks dry before adding the zucchini, or your skillet will be watery.
- Seasoning: Seasoning both the meat and the vegetables separately ensures every bite is flavorful, not just the sauce.
FAQs
- Is this keto? Yes, this recipe is naturally low-carb, gluten-free, and keto-friendly thanks to the cauliflower rice and zucchini base.
- Can I use fresh cauliflower? Yes, you can rice a head of fresh cauliflower in a food processor. It may cook slightly faster than frozen, so keep an eye on it.
- How do I store leftovers? Store leftovers in an airtight container in the refrigerator for up to 4 days. This meal reheats very well.
Serving Suggestions
- Toppings: A dollop of sour cream or sliced avocado adds a nice creamy contrast.
- Cheese: Extra parmesan or a sprinkle of mozzarella on top never hurts.
- Bread: Serve with a slice of crusty bread if you aren’t counting carbs.
Make This Recipe in Advance
- Prep: You can slice the zucchini and mix the spices days in advance.
- Meal Prep: This is an excellent recipe for meal prep containers. Portion it out over the weekend for healthy lunches all week long.
Healthy Ground Turkey and Veggie Skillet
- Total Time: 40 minutes
- Yield: 4 Servings 1x
Description
This Healthy Ground Turkey and Veggie Skillet is a nutrient-dense, one-pan meal that proves eating healthy doesn’t have to be complicated. Loaded with lean protein, fiber-rich cauliflower rice, and fresh zucchini, it is simmered in savory fire-roasted tomatoes and spices. With a vibrant mix of vegetables and a savory Parmesan finish, this low-carb dish is perfect for meal prepping or a quick weeknight dinner that leaves you feeling energized.
Ingredients
The Protein & Aromatics
- 1 lb lean ground turkey
- 1 tablespoon olive oil
- 5 garlic cloves, minced
The Veggies
- 3 medium zucchinis, sliced into rounds or half-moons (approx. 1.25 lb)
- 10 oz frozen riced cauliflower
- 2 cups fresh spinach
- 1 can (14.5 oz) fire-roasted diced tomatoes (undrained)
The Seasoning Blend
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon cayenne pepper
- Optional: Red pepper flakes (to taste)
The Finish
- 3 tablespoons grated Parmesan cheese
Instructions
Prep
Slice the zucchini and mince the garlic. In a small bowl, mix the paprika, cumin, cayenne, salt, and pepper together. Set aside.
Brown Turkey
Heat a large skillet over medium-high heat. Add the ground turkey and cook until browned. Drain any excess liquid.
Season
Stir in half of the spice mixture. Remove the meat from the pan and set aside in a bowl.
Sauté Aromatics & Cauliflower
Return the skillet to the heat and add the olive oil. Add the minced garlic and cook for 2 minutes until fragrant. Pour in the frozen riced cauliflower. Cook for 5–7 minutes, stirring occasionally, until the moisture evaporates and the cauliflower is tender.
Cook Zucchini
Add the sliced zucchini to the pan. Season: Sprinkle with the remaining half of the spice mixture. Cook: Sauté for about 10 minutes until the zucchini is tender (but not mushy).
Wilt Spinach
Reduce heat to low. Add the fresh spinach and stir gently for 2 minutes until wilted.
Combine
Return the cooked turkey to the skillet. Pour in the can of fire-roasted tomatoes (with their juices). Simmer: Stir well to combine and heat everything through.
Finish
Remove from heat. Stir in the grated Parmesan cheese and garnish with red pepper flakes if desired. Serve warm.
Notes
Don’t Skip the Transfer: Removing the browned turkey from the pan (Step 2) is crucial. If you cook the veggies with the meat, the cauliflower rice will boil in the meat juices rather than sauté, resulting in a mushy texture.
Moisture Control: Frozen cauliflower rice releases a lot of water. Make sure to cook it until the pan looks dry before adding the zucchini.
Tomato Tip: Use fire-roasted tomatoes if possible. They add a smoky depth that standard diced tomatoes lack.
Meal Prep: This recipe stores beautifully. Portion it into containers for up to 4 days of healthy low-carb lunches.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Dinner / Skillet
- Method: Stovetop
- Cuisine: Healthy American
Nutrition
- Serving Size: 1/4 of Recipe
- Calories: 320
- Sugar: 5g
- Sodium: 680mg
- Fat: 14g
- Saturated Fat: 4g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 6g
- Protein: 32g
- Cholesterol: 85mg
Keywords: ground turkey recipes, healthy skillet dinner, low carb meal prep, zucchini recipes, cauliflower rice recipes, keto dinner ideas, one pan turkey
