A healthy, high-protein weeknight dinner with bold Asian-inspired flavors. Ground turkey fried rice is nutritious, satisfying, and easy to customize. Keep it simple or swap ingredients to suit your pantry and preferences.
Fried rice is one of my favorite quick dinners because it’s forgiving, fast, and filling. This version uses lean ground turkey plus extra vegetables and edamame for added protein and nutrients, so it’s both balanced and flavorful.
Why you’ll love ground turkey fried rice
- Everyday ingredients: no specialty items required.
- Super filling: lean turkey and plenty of vegetables keep you satisfied.
- One pan: minimal cleanup and simple prep.
- Tasty: savory soy and sesame notes make the turkey delicious.
- Customizable: swap vegetables, add sauces, or change toppings to make it your own.
This recipe is great alongside other healthy bowls and one-pan meals. It’s adaptable for many diets and tastes.
What makes it healthy?
- Lean ground turkey provides high-quality protein with relatively low fat, plus micronutrients like zinc and B12.
- The dish includes a variety of vegetables and plant-based edamame for vitamins, fiber, and phytochemicals.
- Using cooked and cooled rice increases resistant starch, which can benefit gut health and blood sugar control.
- Macro-balanced and calorie-friendly, making it suitable for many goals while keeping you full.
Ingredients
- Cooking spray or a neutral oil (canola, avocado)
- 2 large eggs
- 1 lb lean ground turkey (or substitute ground chicken, pork, or beef)
- Salt and black pepper
- ½ white onion, diced
- 1½ cups frozen mixed vegetables (carrots, peas, corn)
- 1 cup frozen shelled edamame, thawed
- 3 cloves garlic, minced
- 3 cups cooked and cooled rice (short-grain preferred)
- 2–3 tbsp soy sauce (use low-sodium if desired)
- 2 tsp sesame oil
- Thinly sliced green onion, for serving
Dietary substitutions
Vegetarian: Replace turkey with vegetarian ground round or crumbled tofu.
More protein: Increase the turkey amount, or add extra edamame.
Gluten-free: Use tamari or a certified gluten-free soy sauce.
More fiber: Swap white rice for cooked, cooled brown rice.
Lower sodium: Use low-sodium soy sauce and taste before adding more.
How to make ground turkey fried rice
1. Heat a large skillet over medium and coat with cooking spray or oil.
2. Add the eggs and scramble until set. Remove and set aside.
3. Add the lean ground turkey to the pan with salt and pepper. Cook and crumble until no longer pink.
4. Stir in the diced onion and cook 4–5 minutes until translucent.
5. Add the frozen vegetables and edamame. Cook uncovered 4–5 minutes, stirring occasionally, until vegetables are thawed and tender. If the pan releases excess liquid, let it cook off for 1–2 minutes.
6. Add the garlic and cook about 1 minute until fragrant.
7. Stir in the rice, soy sauce, and scrambled eggs. Let the mixture cook 2–3 minutes without stirring to develop a lightly toasty texture, then stir. Repeat until the soy sauce is evenly distributed and the rice is warmed through. A bit of sticking on the pan bottom is fine and adds texture.
8. Remove from heat, stir in sesame oil, and taste. Add more soy sauce if needed. Serve topped with sliced green onion and any other favorite toppings. Enjoy!
Topping ideas
- Sliced avocado
- Sliced scallions
- Diced chives
- Chili crisp or Sriracha
- Sesame seeds
- Kimchi
- Spicy mayo or sweet chili sauce
Storage and reheating
- Refrigerate in a sealed container for up to 3 days.
- Freeze in airtight containers for up to 3 months.
- Reheat in the microwave or on the stovetop with a splash of water to restore moisture; heat until warmed through without overcooking the turkey.
Tips
- Start with less soy sauce and adjust to taste to control sodium.
- Stir thoroughly so ingredients and flavors are evenly distributed.
Frequently asked questions
Yes. If using cooked leftover turkey, add it after the vegetables have defrosted so you’re not cooking it from raw.
Cooked and cooled rice gives the best texture, but freshly cooked rice will still work. Fresh rice may absorb more sauce, so adjust soy sauce as needed.
Leave the edamame out or add more of your preferred frozen vegetables.
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Ground Turkey Fried Rice
Equipment
- 1 large skillet
Ingredients
- Cooking spray
- 2 large eggs, whisked
- 1 lb lean ground turkey
- ¼ tsp salt
- Black pepper, to taste
- ½ white onion, diced small
- 1½ cups frozen carrots, peas, and corn
- 1 cup frozen shelled edamame
- 3 cloves garlic, minced
- 3 cups cooked and cooled rice
- 2–3 Tbsp soy sauce
- 2 tsp sesame oil
- Thinly sliced green onion, to serve
Instructions
- Coat a skillet with cooking spray and heat to medium.
- Add eggs and scramble; remove and set aside.
- Cook ground turkey with salt and pepper, breaking it up until no pink remains.
- Add onion and cook 4–5 minutes until translucent.
- Stir in frozen vegetables and edamame; cook 4–5 minutes until thawed and tender. Let excess liquid evaporate if needed.
- Add garlic and cook about 1 minute until fragrant.
- Stir in rice, soy sauce, and scrambled eggs. Cook 2–3 minutes without stirring, then stir and repeat until rice is slightly toasty and sauce is distributed.
- Remove from heat, stir in sesame oil, adjust seasoning, and serve with green onion and desired toppings.
Nutrition
| Carbohydrates: 44 g
| Protein: 39 g
| Fat: 8 g
Nutrition information is an approximation.