Ground Turkey Teriyaki Stir Fry Recipe

Ground Turkey Teriyaki Stir Fry is a delicious, nutritious, and quick-to-make dish that combines the savory flavors of teriyaki sauce with the lean protein of ground turkey, creating a meal that’s both healthy and satisfying. This dish is perfect for busy weeknights or meal prepping for the week ahead. The stir fry is loaded with fresh vegetables and is finished with a homemade or store-bought teriyaki sauce that brings it all together.

In this detailed recipe, we’ll walk you through how to prepare Ground Turkey Teriyaki Stir Fry from start to finish, including tips for making the dish your own, potential variations, and nutritional information. Whether you’re looking for a flavorful family dinner or a meal prep idea, this dish checks all the boxes!

Instructions

1. Making the Teriyaki Sauce

To start off, you’ll need to make the teriyaki sauce. While you can always use a store-bought version, homemade teriyaki sauce provides a much more personalized and flavorful touch.

1. Combine the sauce ingredients: In a medium saucepan, combine the soy sauce, honey (or maple syrup), rice vinegar, sesame oil, garlic powder, and grated ginger. Whisk the mixture to combine well.
2. Thicken the sauce: In a small bowl, mix the cornstarch and water to create a slurry. Once the sauce is combined, bring the saucepan to a simmer over medium heat and gradually add the cornstarch slurry. Stir continuously until the sauce begins to thicken (about 2-3 minutes). If it becomes too thick, add a tablespoon of water to adjust the consistency.
3. Set the sauce aside: Once thickened, remove the sauce from the heat and set it aside. It will continue to thicken as it cools slightly.

2. Preparing the Stir Fry

Now that the sauce is ready, it’s time to start preparing the stir fry.

1. Cook the ground turkey: Heat the olive oil in a large skillet or wok over medium-high heat. Once the oil is hot, add the ground turkey. Use a spatula or spoon to break it up into smaller pieces. Cook until the turkey is browned and fully cooked, which should take about 6-8 minutes. Season with salt and pepper to taste.
2. Sauté the vegetables: While the turkey is cooking, you can begin prepping and sautéing your vegetables. In the same skillet with the turkey (or in a separate pan if there isn’t enough room), add the sliced onion, bell pepper, zucchini, snap peas, and carrot. Sauté the vegetables for 4-5 minutes, or until they’re tender-crisp but still bright in color. The goal is to maintain the crunch of the vegetables while allowing them to absorb the flavors of the garlic, ginger, and turkey.
3. Add garlic and ginger: Push the cooked turkey and vegetables to the sides of the skillet to create space in the center. Add the minced garlic and grated ginger to the center of the pan and cook for 30 seconds until fragrant. Then, mix everything together.
4. Add the teriyaki sauce: Pour the teriyaki sauce over the turkey and vegetables. Stir well to coat everything evenly in the sauce. Let the stir fry simmer for an additional 2-3 minutes to allow the sauce to soak into the turkey and vegetables. If the sauce becomes too thick, add a splash of water or low-sodium broth to loosen it up.
5. Taste and adjust seasoning: Taste the stir fry and adjust the seasoning as needed. If you’d like a bit more heat, add chili flakes or a drizzle of hot sauce. If you prefer a sweeter or more tangy flavor, adjust the honey or vinegar to your liking.

3. Garnishing and Serving

Once the stir fry is cooked, it’s time to serve:

1. Serve over rice or noodles (optional): This dish can be served over steamed white rice, brown rice, or noodles. You can also enjoy it on its own for a low-carb option.
2. Garnish: Sprinkle the stir fry with chopped green onions, sesame seeds, and any other garnishes you prefer. If you like a bit of spice, top it off with chili flakes.
3. Serve immediately: Enjoy the stir fry while it’s hot! The dish is best enjoyed fresh, but leftovers can be stored in an airtight container for 2-3 days in the refrigerator.

Tips for Success

1. Use Lean Ground Turkey: Ground turkey is often available in lean (93% lean) or extra-lean (99% lean) options. If you prefer a bit more flavor, the 93% lean turkey provides a bit more moisture and richness, but either works well for this recipe.
2. Vegetable Variations: Feel free to mix up the vegetables in this stir fry based on what’s in season or what you have on hand. Broccoli, mushrooms, baby corn, and bok choy would all make excellent additions to the dish.
3. Adjust the Sauce: The homemade teriyaki sauce is highly customizable. If you like a stronger soy flavor, increase the soy sauce; if you like it sweeter, add more honey or maple syrup. For more acidity, add extra rice vinegar. Adjust the sauce to your personal taste.
4. Meal Prep: This stir fry is perfect for meal prepping. Make a larger batch and divide it into meal prep containers with cooked rice or noodles. It keeps well in the refrigerator for up to 3 days and can be reheated in the microwave.
5. Add Heat: If you enjoy spicy food, feel free to add fresh chili peppers or red pepper flakes when cooking the turkey. You can also drizzle some sriracha or your favorite hot sauce on top before serving.
6. Thicken or Thin the Sauce: If you prefer a thicker sauce, you can add more cornstarch and water to the sauce. For a thinner sauce, simply reduce the amount of cornstarch and water or add a little more water to the sauce after it’s thickened.

Variations and Customization

1. Vegetarian Option:
   • Swap the ground turkey for crumbled tofu or tempeh for a vegetarian version of this dish. You can also use lentils or a meat substitute like Beyond Meat for a plant-based option.
2. Gluten-Free Version:
   • Use tamari instead of soy sauce to make this dish gluten-free. Be sure to check that your noodles (if using) are gluten-free as well.
3. Keto or Low-Carb Version:
   • Serve the stir fry without rice or noodles. Instead, pair it with cauliflower rice or a bed of sautéed greens to keep it low-carb.
4. Increase the Vegetables:
   • To make the dish even healthier, add more vegetables! Cauliflower, broccoli, and bell peppers all pair well with this stir fry, adding extra fiber and nutrients.
5. Add Noodles:
   • If you prefer noodles, you can swap out the rice for noodles. Udon noodles, soba noodles, or even rice noodles are all great options. Be sure to adjust the amount of sauce to account for the noodles absorbing some of the flavor.

Meal Prep and Storage Tips

Ground Turkey Teriyaki Stir Fry is an excellent option for meal prepping. The dish stores well and can be enjoyed throughout the week, making it a convenient choice for busy individuals looking to have a healthy, home-cooked meal ready at a moment’s notice. Here are some tips on meal prepping and storing this stir fry:

How to Store Leftovers:

• Refrigeration: After the stir fry has cooled, store it in an airtight container in the refrigerator. Leftovers will stay fresh for up to 3 days.
• Freezing: If you want to store the stir fry for a longer period, you can freeze it for up to 3 months. Allow the stir fry to cool completely before transferring it to a freezer-safe container or freezer bag. When ready to eat, thaw it overnight in the refrigerator and reheat on the stove or in the microwave. Note that the vegetables might lose some texture when frozen, but the flavors will still be delicious.

How to Reheat:

• Microwave: To reheat individual portions, microwave the stir fry on high for 1-2 minutes, or until heated through. Add a splash of water or broth if the dish seems dry.
• Stovetop: For reheating larger portions, place the stir fry in a skillet over low heat. Stir occasionally and add a little water or broth if needed to prevent it from sticking. Heat until warmed through.
• Avoid Overheating: Be mindful not to overheat the stir fry, as overcooking can lead to dry turkey and mushy vegetables. Reheat just until the meal is warm and ready to serve.

Customizing the Recipe for Specific Diets

This Ground Turkey Teriyaki Stir Fry can easily be tailored to fit various dietary preferences and restrictions. Here are some ideas for adapting the recipe:

Paleo or Whole30-Friendly:

• Replace Soy Sauce: Use coconut aminos instead of soy sauce for a gluten-free, soy-free, and Whole30-compliant alternative. Coconut aminos are naturally sweet and savory, making them a great substitution for traditional teriyaki sauce.
• Use Honey or Maple Syrup: If you’re following a strict paleo diet, be sure to use raw honey instead of refined sugar or maple syrup.
• Omit Cornstarch: On a Whole30 diet, cornstarch is not allowed, so skip the thickening step or try using arrowroot powder as a thickener instead of cornstarch.

Low-Carb or Keto:

• Skip the Rice: To keep the dish keto-friendly, skip the rice entirely. Instead, serve the stir fry over cauliflower rice or eat it on its own. Cauliflower rice provides a low-carb, fiber-rich alternative to traditional rice.
• Use Erythritol or Stevia: For a sugar-free option, swap out honey or maple syrup for a low-carb sweetener like erythritol or stevia. These options won’t spike your blood sugar and still provide the necessary sweetness for the sauce.

Vegetarian/Vegan:

• Substitute Protein: Instead of ground turkey, use tofu, tempeh, or even edamame for plant-based protein. Tofu and tempeh can be pan-fried and then added to the stir fry, while edamame can be added directly to the vegetables for extra protein and fiber.
• Check Soy Sauce: Ensure the soy sauce or tamari you use is vegan-friendly, as some soy sauces contain non-vegan ingredients like fish sauce.

Gluten-Free:

• Use Tamari or Coconut Aminos: For those who are gluten-sensitive or have celiac disease, use tamari (a gluten-free soy sauce) or coconut aminos to make the stir fry completely gluten-free.
• Noodles: If you decide to serve the stir fry with noodles, be sure to choose gluten-free noodles, such as rice noodles or gluten-free pasta.

Dairy-Free:

• This dish is naturally dairy-free, so there’s no need to make any modifications unless you plan to garnish it with cheese or dairy-based toppings.

Nutritional Considerations and Health Benefits

Ground Turkey Teriyaki Stir Fry is not only flavorful but also offers a balanced combination of protein, fiber, and healthy fats. Here’s a breakdown of the nutritional benefits and considerations for this dish:

Protein:

• Ground turkey is a lean source of protein, providing essential amino acids to support muscle building and repair. Protein is also crucial for maintaining a strong immune system, promoting satiety, and balancing blood sugar levels.
• The dish is rich in vegetables that also provide small amounts of protein, such as peas, carrots, and bell peppers. Adding plant-based protein sources like tofu, tempeh, or edamame can further increase the protein content.

Fiber:

• The variety of vegetables in this stir fry provides a good amount of fiber, which is essential for digestive health. Fiber helps regulate bowel movements, supports healthy blood sugar levels, and promotes satiety, which can help with weight management.
• The carrots, zucchini, and snap peas are excellent sources of fiber, and you can add even more fiber by incorporating other veggies like broccoli or cauliflower.

Healthy Fats:

• The dish contains healthy fats from sesame oil and sesame seeds. Sesame oil provides omega-6 fatty acids, which are important for skin health, brain function, and hormone regulation. However, be mindful of the amount of oil used, as it is calorie-dense.
• Sesame seeds are also a source of healthy fats and provide additional protein, as well as important minerals like calcium, magnesium, and iron.

Vitamins and Minerals:

• The vegetables in this stir fry provide a wide range of essential vitamins and minerals, including:
  • Vitamin A from the carrots (important for eye health and immune function).
  • Vitamin C from the bell peppers and snap peas (important for immune health and collagen production).
  • Potassium from the zucchini (important for heart and muscle function).
  • Folate from the snap peas and carrots (important for cell function and red blood cell production).

Low in Calories:

• This dish is naturally low in calories while still being filling and satisfying, making it a great option for those looking to manage their weight or simply enjoy a healthy meal. If served over cauliflower rice, the overall calorie count can be even lower.

Making Ground Turkey Teriyaki Stir Fry for Special Occasions

While this recipe is perfect for weeknight dinners or meal prep, it’s versatile enough to serve on special occasions as well. Whether you’re hosting a dinner party or looking for a new recipe for a family gathering, Ground Turkey Teriyaki Stir Fry can be dressed up or down. Here are some ideas for making it even more special:

For a Fancy Dinner:

• Serve the stir fry with steamed jasmine rice or a colorful vegetable rice pilaf to elevate the dish. You can also garnish with fresh cilantro and a squeeze of lime for extra brightness.
• Pair the meal with a light white wine such as Sauvignon Blanc or Chardonnay, or even a rosé for a refreshing contrast to the savory stir fry.
• Set the table with elegant dishes, a small salad on the side (perhaps with a ginger sesame dressing), and a delicate dessert like mango sorbet or coconut panna cotta to round out the meal.

For a Family-Friendly Dinner:

• Make the stir fry even more approachable for kids by simplifying the vegetables. Stick to carrots, snap peas, and zucchini—veggies that tend to be more kid-friendly.
• Serve the stir fry with a side of crispy wontons or edamame for a fun, interactive meal that children can enjoy while they eat.
• Offer different sauce options on the side, like a mild teriyaki sauce or a side of sweet chili sauce, allowing everyone to customize their dish according to their tastes.

Conclusion

Ground Turkey Teriyaki Stir Fry is a quick, healthy, and flavorful dish that can easily be customized to suit your dietary needs and preferences. The tender ground turkey, vibrant vegetables, and savory teriyaki sauce come together to create a balanced meal that’s perfect for busy weeknights or meal prepping.

The beauty of this recipe lies in its versatility—you can switch up the protein, vegetables, and even the sauce ingredients to create a stir fry that suits your tastes. Whether you’re looking for a low-carb dinner, a vegetarian alternative, or a meal that’s ready in under 30 minutes, this recipe has you covered.

Enjoy the perfect balance of savory, sweet, and tangy flavors with this Ground Turkey Teriyaki Stir Fry—an easy, nutritious, and satisfying meal for any occasion!

Ground Turkey Teriyaki Stir Fry is the perfect combination of quick, healthy, and flavorful. It’s a versatile recipe that can be adapted to suit various dietary needs and preferences, making it suitable for a wide range of occasions. Whether you’re preparing a family dinner, hosting friends, or meal prepping for the week, this dish offers a satisfying and nutritious meal that’s easy to make and incredibly delicious.

With its balance of lean protein, vibrant vegetables, and the sweet-savory flavors of homemade teriyaki sauce, Ground Turkey Teriyaki Stir Fry is bound to become a go-to recipe in your cooking rotation. Plus, with options for making it low-carb, gluten-free, vegetarian, or paleo, it’s a dish that everyone can enjoy.

Yield: 4

Ground Turkey Teriyaki Stir Fry Recipe

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Ground Turkey Teriyaki Stir Fry is a delicious, nutritious, and quick-to-make dish that combines the savory flavors of teriyaki sauce with the lean protein of ground turkey, creating a meal that’s both healthy and satisfying. This dish is perfect for busy weeknights or meal prepping for the week ahead. The stir fry is loaded with fresh vegetables and is finished with a homemade or store-bought teriyaki sauce that brings it all together.

Prep Time 10 minutes

Cook Time 20 minutes

Ingredients

• 1 lb ground turkey
• 1 tablespoon olive oil or vegetable oil
• 1 medium onion, diced
• 1 bell pepper, diced (any color)
• 1 medium zucchini, sliced into half-moons
• 2 cloves garlic, minced
• 1 tablespoon grated ginger (or 1 tsp ground ginger)
• 1/4 cup soy sauce (or tamari for gluten-free)
• 2 tablespoons honey or brown sugar
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon cornstarch (optional, to thicken the sauce)
• 1/4 cup water (if using cornstarch)
• 2 green onions, sliced (for garnish)
• Sesame seeds (optional, for garnish)
• Cooked rice (for serving)

Instructions

1. Cook the ground turkey: In a large skillet or wok, heat the olive oil over medium-high heat. Add the ground turkey and cook, breaking it up with a spoon, until browned and fully cooked through, about 6-8 minutes. Remove excess fat if necessary and set the turkey aside.
2. Sauté the vegetables: In the same skillet, add the diced onion, bell pepper, and zucchini. Cook for 3-4 minutes until the vegetables start to soften.
3. Add garlic and ginger: Add the minced garlic and grated ginger to the pan and cook for 1 minute, stirring constantly to avoid burning.
4. Make the sauce: In a small bowl, whisk together the soy sauce, honey (or brown sugar), rice vinegar, sesame oil, and water (if using cornstarch). If you prefer a thicker sauce, mix the cornstarch with water to form a slurry and add it to the sauce mixture.
5. Combine turkey and sauce: Add the cooked ground turkey back into the pan with the vegetables. Pour the teriyaki sauce over the mixture and stir to coat everything evenly. Let it simmer for another 2-3 minutes until the sauce thickens and the flavors meld together.
6. Serve: Serve the ground turkey teriyaki stir fry over cooked rice, garnished with sliced green onions and sesame seeds, if desired. Enjoy!

Notes

Adjusting the Sauce:
The homemade teriyaki sauce can be adjusted based on your taste preferences. If you prefer a sweeter sauce, you can add more honey or maple syrup. If you want more tanginess, increase the amount of rice vinegar. If you like a stronger soy flavor, feel free to add a bit more soy sauce or tamari.

Vegetable Variations:
Feel free to swap out the vegetables for ones you prefer or have on hand. Broccoli, mushrooms, or baby corn are all great alternatives. The key is to use fresh vegetables that will hold up to stir-frying and offer a variety of textures and colors.

Protein Variations:
This recipe works well with tofu, tempeh, or edamame as a substitute for ground turkey, making it a perfect dish for vegetarians or vegans. For a richer flavor, you could also use chicken, beef, or pork if you prefer.

Gluten-Free Option:
To make this dish gluten-free, use tamari (a gluten-free soy sauce) instead of regular soy sauce. Additionally, check the noodles or rice to ensure they’re gluten-free if you decide to serve the stir fry with a side of them.

Low-Carb/ Keto:
If you’re following a low-carb or keto diet, skip the rice or noodles and serve the stir fry over cauliflower rice or enjoy it on its own. This makes for a lower-carb, lower-calorie option.

Meal Prep:
This dish is ideal for meal prep. Prepare a large batch and store the stir fry in airtight containers in the refrigerator for up to 3 days. For longer storage, you can freeze the stir fry for up to 3 months. When reheating, add a splash of water or broth to loosen the sauce if necessary.

Extra Heat:
If you like spicy food, add chili flakes, sriracha, or fresh chopped chilies to the stir fry to give it a little extra kick.

Serving Suggestions:
For a complete meal, serve the stir fry with steamed white rice, brown rice, or noodles. For a lower-carb option, try cauliflower rice or zoodles (zucchini noodles). You can also add a side salad with a ginger-sesame dressing or a simple miso soup to round out the meal.

Sesame Oil Usage:
Sesame oil adds a distinctive flavor to the dish, but it's quite potent. If you're not a fan of sesame oil, you can substitute it with vegetable oil or olive oil. However, sesame oil adds authenticity and depth to the flavor, so we recommend using it if possible.