Turkey Fried Rice

Name: Turkey Fried Rice
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 4 servings
Cuisine: Asian
Ingredients: 400g cold cooked rice; 300g ground turkey; 3 eggs, beaten; 100g frozen peas and carrots; 3 green onions, sliced; 3 cloves garlic, minced; 3 tbsp soy sauce; 1 tbsp sesame oil; 2 tbsp vegetable oil

Quick fried rice using ground turkey with vegetables, egg, and soy sauce. Great for using leftover rice.

turkey dinner luncheasy

Jump to Instructions ↓

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Prep5 min

Cook10 min

Protein28g

Calories400

Carbs42g

Fat14g

Per serving · Adjust servings below to scale ingredients

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👨‍🍳Instructions

1
Cook turkey in hot oil until browned. Remove.
2
Scramble eggs, break into pieces. Remove.
3
Stir-fry garlic and vegetables 2 min.
4
Add cold rice, press against pan. Add soy sauce and sesame oil.
5
Toss in turkey, egg, and green onions.

📊Nutrition per serving

Values are per 1 serving and stay fixed regardless of the servings adjuster above — use the adjuster to scale ingredients only.

Calories400

Protein28g

Carbs42g

Fat14g

Fiber2g

💪Protein & Nutrition Breakdown

Turkey is one of the leanest animal proteins available, with a similar amino acid profile to chicken but often slightly higher in selenium — an antioxidant mineral that supports thyroid function and immune health. Ground turkey and turkey breast are both excellent bases for high-protein meals. Each serving of Turkey Fried Rice delivers 28g of protein at 400 calories — that's 14 calories per gram of protein, making it one of the more efficient protein sources on this site. Protein accounts for roughly 28% of total calories in this dish. The 42g of carbohydrates per serving provide energy for training, making this a well-rounded meal both pre- and post-workout. The 14g of fat primarily comes from the cooking method and protein source itself, keeping the overall calorie density low.

🥡Meal Prep & Storage

Turkey Fried Rice is a quick recipe that scales well for meal prep. This recipe makes 4 servings, each delivering 28g of protein and 400 calories — ideal for tracking macros across the week. Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, warm gently on the stovetop over medium-low heat or in the microwave in 90-second intervals, stirring between each, until heated through. Adding a small splash of water or broth prevents the protein from drying out during reheating. Turkey Fried Rice also freezes well — portion into individual freezer-safe containers and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating. Batch cooking a double or triple portion on the weekend means you have 28g-protein meals ready throughout the week with zero daily effort.

💡 Tips & Notes

•Day-old cold rice is essential.

Variations

→Use chicken or shrimp.
→Add pineapple for Hawaiian.
→Add kimchi for Korean.

Frequently Asked Questions

Can I make Turkey Fried Rice ahead of time?

Cook the protein and rice/grains ahead and refrigerate separately for up to 3 days. Reheat protein in a pan with a splash of water, then assemble bowls to order.

Can I use chicken instead of turkey?

Yes, ground chicken is a direct swap. Turkey is slightly leaner with a milder flavor. You won't need to adjust cooking times or seasoning amounts.

Why isn't my protein browning properly?

The pan must be hot before the protein goes in — add oil and wait until it shimmers. Pat the protein completely dry first (moisture prevents browning). Don't crowd the pan; cook in batches with space between each piece.

high protein

Recipe by

BoBo Chef

Fitness enthusiast and home cook. Every recipe is tested in a real kitchen and macro-verified before publishing.

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