These Mediterranean Turkey Bowls are the perfect solution for a healthy, high-protein lunch or a quick weeknight dinner. They feature savory ground turkey seasoned with oregano and garlic, served over a bed of fluffy rice and topped with a vibrant mix of fresh tomatoes, cucumbers, and red onions.
The star of the dish is the creamy Garlic Dill Yogurt Sauce, which ties all the flavors together with a bright, zesty finish. Whether you are eating these fresh or packing them into containers for the week, these bowls stay delicious and refreshing.
Recipe Details
- Flavor Profile: A bright and savory Mediterranean blend with notes of lemon, garlic, earthy oregano, and cool dill.
- Texture: Tender ground turkey and soft rice paired with the crisp crunch of fresh cucumber and juicy grape tomatoes.
- Time: 10 minutes prep, 20 minutes cook time.
- Difficulty: Very Easy.
What You’ll Need
To make these bowls, you will need a small bowl for whisking the yogurt sauce, a large skillet for cooking the turkey, and a pot or rice cooker for the rice. A sharp knife is essential for dicing the fresh vegetables. The ingredients rely on lean ground turkey and common pantry spices like oregano, garlic powder, and dried dill.
Ingredient Notes
- Ground Turkey: 1 lb of lean ground turkey provides a great protein base. It’s lighter than beef but absorbs the Mediterranean spices beautifully.
- Plain Yogurt: Use full-fat Greek or plain yogurt for the creamiest sauce. If you prefer a thinner drizzle, you can add a teaspoon of water or extra lemon juice.
- Grape Tomatoes: These are ideal because they are sweet and hold their shape well, but you can also use diced Roma tomatoes.
- Red Onion: Thinly sliced red onion provides a sharp, colorful bite. To make the flavor milder, you can soak the slices in cold water for 5 minutes before adding them to the bowl.
- Rice: Any long-grain white rice, jasmine, or basmati works well. For a more traditional Mediterranean feel, you could even use orzo pasta.
Add-ins and Substitutions
- Feta Cheese: A sprinkle of crumbled feta adds a lovely salty, tangy element to the bowl.
- Olives: Add some sliced Kalamata olives for an extra punch of Mediterranean flavor.
- Hummus: A dollop of your favorite hummus on the side takes these bowls to the next level.
- Low Carb: Swap the rice for cauliflower rice or a bed of fresh baby spinach to keep things low-carb.
How to Make Fresh Mediterranean Turkey Bowls
- Prepare the Sauce: In a small bowl, stir together the yogurt, lemon juice, garlic powder, dried dill, and salt. Whisk until smooth. Place the sauce in the refrigerator to allow the flavors to meld while you prepare the rest of the meal.
- Cook the Rice: Begin cooking your rice using your preferred method (stove top or rice cooker). Follow the specific water-to-rice ratio on the package for the type of rice you are using.
- Brown the Turkey: Heat the olive oil in a large skillet over medium heat. Once hot, add the ground turkey. Cook the turkey, breaking it up with a spatula as it browns.
- Season the Meat: When the turkey is almost cooked through, add the minced garlic, dried oregano, salt, and pepper to the skillet. Stir to combine and continue cooking for 2-3 minutes more until the turkey is fully cooked and slightly crispy on the edges. Remove from heat.
- Prep the Veggies: While the rice and turkey finish, slice the grape tomatoes in half, chop the cucumber into quarter-rounds, thinly slice the red onion, and finely chop the parsley.
- Assemble: Divide the cooked rice among four bowls. Top with the seasoned ground turkey, tomatoes, cucumbers, red onion, and parsley.
- Serve: Drizzle the chilled Garlic Dill Yogurt Sauce generously over each bowl just before serving. Enjoy!
Pro Tip: To keep the vegetables extra crisp for meal prep, store the hot rice and turkey together in one section of your container and keep the cold vegetables and yogurt sauce in separate small containers or bags. This prevents the vegetables from wilting when you reheat the base!
Recipe Tips
- Garlic Punch: If you love garlic, use fresh minced garlic in the yogurt sauce instead of powder for a sharper, bolder flavor.
- Rice Seasoning: For extra flavor, cook your rice in chicken broth instead of water and add a pinch of salt and a squeeze of lemon once it’s finished.
- Turkey Browning: Don’t be afraid to let the turkey sit in the pan for an extra minute without stirring at the very end to get those flavorful golden-brown bits.
FAQs
- Can I use ground chicken? Yes, ground chicken is a perfect 1-to-1 substitute for the turkey in this recipe.
- How long does this last? The cooked turkey and rice will last in the fridge for up to 4 days. The yogurt sauce is also good for about 4-5 days.
- Is this gluten-free? Yes! As long as you use rice and ensure your spices are gluten-free, this entire meal is naturally gluten-free.
Serving Suggestions
- Pita: Serve with warm, toasted pita bread triangles on the side.
- Lemon: Add an extra lemon wedge to each bowl for those who want an extra bright citrus kick.
- Roasted Veggies: If you prefer warm veggies, you can roast the tomatoes and onions in the oven while the rice cooks.
Mediterranean Turkey Bowls
- Total Time: 30 minutes
- Yield: 4 Bowls 1x
Description
These Mediterranean Turkey Bowls are a healthy, high-protein lunch or quick weeknight dinner. Piled with savory seasoned turkey, fresh veggies, and a zesty Garlic Dill Yogurt Sauce, they are refreshing and satisfying.
Ingredients
The Garlic Dill Yogurt Sauce
- 1 cup plain yogurt
- 1 tablespoon lemon juice
- 1/4 teaspoon each: garlic powder, dried dill, salt
The Ground Turkey
- 1 lb ground turkey
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1/2 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
The Bowl Base & Toppings
- 1 cup uncooked rice
- 1 pint grape tomatoes, halved
- 1 cucumber, chopped
- 1/4 red onion, sliced
- 1/4 cup fresh parsley, chopped
Instructions
Prepare the Sauce: Whisk yogurt, lemon juice, garlic powder, dill, and salt until smooth. Refrigerate.
Cook the Rice: Prepare according to package instructions.
Brown the Turkey: Heat oil in a skillet. Add turkey and cook until browned, breaking it up with a spatula.
Season: Add minced garlic, oregano, salt, and pepper. Cook for 2–3 minutes more until fully cooked.
Assemble: Divide rice among bowls. Top with turkey and fresh vegetable medley. Drizzle with yogurt sauce and serve.
Notes
Meal Prep Tip: Store cold veggies and sauce separately from the turkey and rice to keep them fresh.
Mild Onions: Soak red onion in cold water for 5 minutes to remove the sharp bite.
Low Carb Option: Swap rice for baby spinach or cauliflower rice.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course / Meal Prep
- Method: Stovetop / Assembly
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 Bowl
- Calories: 420
- Sugar: 5g
- Sodium: 650mg
- Fat: 14g
- Saturated Fat: 4g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 3g
- Protein: 32g
- Cholesterol: 85mg
Keywords: mediterranean turkey bowl, ground turkey meal prep, healthy lunch ideas, garlic dill yogurt sauce, 30 minute dinners, gluten free bowls, greek style turkey
