Quick & Easy Budget Friendly High-Protein

Turkey Taco Rice Bowls

Name: Turkey Taco Rice Bowls
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 4 servings
Cuisine: Mexican
Ingredients: 500 g (1.1 lb) 93% lean ground turkey; 2 tbsp taco seasoning (or 1 tsp each chili powder, cumin, paprika and garlic powder); 1 can (400 g) black beans, drained and rinsed; 150 g (1 cup) sweetcorn, frozen or canned; 600 g (about 4 cups) cooked basmati or long-grain rice; 200 g (1 cup) tomato salsa; 150 g (2/3 cup) plain nonfat Greek yogurt; 1 lime, cut into wedges; shredded lettuce and chopped cilantro (a handful)

Seasoned lean turkey, rice, black beans and salsa, topped with a Greek yogurt 'sour cream'. A 20-minute, budget-friendly dinner with 37g of protein.

Prep

5 min

Cook

15 min

Total

20 min

Servings

510

Calories per serving

37g

Protein per serving

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Why this recipe works

Taco night, as a balanced bowl

Taco night, built as a balanced bowl that works just as well for tomorrow's lunch. Lean turkey, beans and a spoonful of Greek yogurt bring the protein, while microwave rice keeps the whole thing to 20 minutes.

With 37g of protein and a proper portion of rice, it's a great dinner for training days, or any time you want a filling meal without weighing every gram.

It's also one of our cheapest high-protein dinners, made from pantry staples you probably already have.

Nutrition per serving

The numbers, worked out

For 1 of 4 servings, estimated from standard food data. Values vary a little with brands and portion sizes.

Calories

510

A hearty, training-day bowl

Protein

37g

From turkey, beans and yogurt

Carbohydrates

65g

From rice, beans and corn

Fat

11g

Lean turkey keeps it low

Fiber

From black beans and corn

For 4 bowls

Ingredients

Taco turkey

500 g (1.1 lb) 93% lean ground turkey

2 tbsp taco seasoning (or 1 tsp each chili powder, cumin, paprika and garlic powder)

1 can (400 g) black beans, drained and rinsed

150 g (1 cup) sweetcorn, frozen or canned

Bowls

600 g (about 4 cups) cooked basmati or long-grain rice

200 g (1 cup) tomato salsa

150 g (2/3 cup) plain nonfat Greek yogurt

1 lime, cut into wedges

A handful shredded lettuce and chopped cilantro

510 kcal · 37g protein per serving

5 minutes prep · 15 minutes cooking

Instructions

Brown the turkey

Cook the turkey in a large nonstick skillet over medium-high heat for 6 to 7 minutes, breaking it up, until browned and cooked through.

Season

Add the taco seasoning and 60 ml (1/4 cup) of water. Simmer for 2 minutes until saucy.

Add beans and corn

Stir in the black beans and corn and cook for 2 minutes more until hot.

Warm the rice

Warm the rice according to the package instructions.

Build the bowls

Divide the rice between four bowls and top with the turkey mixture, lettuce, salsa and a spoonful of Greek yogurt. Serve with lime wedges and cilantro.

Why you'll love it

A budget dinner with nothing missing

37g of protein a bowl

Lean turkey, black beans and Greek yogurt add up to a genuinely high-protein dinner.

20 minutes, one pan

Microwave rice and a single skillet keep weeknight cooking simple.

Pantry staples

Beans, corn, salsa and spices from the cupboard make it one of our cheapest high-protein meals.

Great for lunch too

It reheats perfectly, so tomorrow's lunch is already sorted.

Make it yours

Ingredient swaps

Use what's already in your kitchen. Here is how each swap changes the dish.

Swap the turkey

95% lean ground beef or a plant-based mince both work.

Lower carb

Use half the rice and add extra lettuce or cauliflower rice to save about 100 calories per bowl.

Sour cream

Greek yogurt does the same job with far more protein, but light sour cream works if you prefer it.

Make it a wrap

Spoon the turkey mixture into high-fiber tortillas with lettuce and salsa.

Meal prep & storage

Tonight's dinner, tomorrow's lunch

Make the full batch and your lunches are ready for the next few days.

4 days

In the fridge

Keeps in airtight containers for up to 4 days.

Piping hot

Reheating

Reheat the turkey and rice in a pan or the microwave until piping hot, then add the cold toppings.

3 months

Freezing

The turkey and bean mixture freezes well. Freeze it without the rice and toppings.

4 boxes

Portioning

Pack the salsa and yogurt in small pots on the side so they stay fresh.

From our kitchen

Recipe tips

Flavor

Toast the spices

Let the taco seasoning sizzle for 30 seconds before adding the water to bring out its flavor.

Texture

Break it up small

Use a wooden spoon to break the turkey into small crumbles so it mixes evenly with the beans.

Macros

Measure the rice

150 g of cooked rice per bowl is the portion the nutrition numbers are based on.

The recipe card

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Turkey Taco Rice Bowls

Prep 5 min
Cook 15 min
Total 20 min
Serves 4

510 Calories
37g Protein
65g Carbs
11g Fat
8g Fiber

Nutrition per serving (1 of 4 servings), estimated from standard food data. Values vary with brands and portion sizes.

Ingredients

500 g (1.1 lb) 93% lean ground turkey
2 tbsp taco seasoning (or 1 tsp each chili powder, cumin, paprika and garlic powder)
1 can (400 g) black beans, drained and rinsed
150 g (1 cup) sweetcorn, frozen or canned
600 g (about 4 cups) cooked basmati or long-grain rice
200 g (1 cup) tomato salsa
150 g (2/3 cup) plain nonfat Greek yogurt
1 lime, cut into wedges
shredded lettuce and chopped cilantro (a handful)

Instructions

Brown the turkey. Cook the turkey in a large nonstick skillet over medium-high heat for 6 to 7 minutes, breaking it up, until browned and cooked through.
Season. Add the taco seasoning and 60 ml (1/4 cup) of water. Simmer for 2 minutes until saucy.
Add beans and corn. Stir in the black beans and corn and cook for 2 minutes more until hot.
Warm the rice. Warm the rice according to the package instructions.
Build the bowls. Divide the rice between four bowls and top with the turkey mixture, lettuce, salsa and a spoonful of Greek yogurt. Serve with lime wedges and cilantro.

Keep cooking

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