Keto Ground Turkey Meals: Delicious, Nutritious, And Versatile!

Ground turkey is a versatile and nutritious ingredient that can be used in a variety of keto meals. From tacos to meatballs, lettuce wraps to bolognese, there are endless ways to cook with this low-carb, high-protein food. It's a great substitute for ground beef and can be used in a range of dishes, from soups and burgers to rice bowls and casseroles. With its high protein, iron, zinc and vitamin B content, ground turkey is a healthy and easy addition to your keto diet.

Keto Ground Turkey Meatballs

Ingredients:

• 1 pound of ground turkey
• 1 heaping teaspoon each of onion and garlic powder
• 1 tablespoon of freshly chopped parsley
• 1/2 teaspoon of dried oregano
• 1/4 teaspoon of red pepper flakes
• 1/4 cup of finely grated pecorino romano or parmesan cheese
• 1 cup of grated mozzarella cheese (optional)
• 1 teaspoon of kosher salt
• Freshly cracked black pepper
• 24 ounces of your favourite marinara sauce

Method:

• Add the ground turkey to a large bowl along with the onion and garlic powder, egg, parsley, oregano, pepper flakes, grated pecorino cheese, 1 teaspoon of salt, a few cracks of pepper, and mix to combine.
• Make sure not to overmix as that will make the meatballs tough.
• Dip your hands in some cold water and form the meatballs. They should make 7 meatballs the size of a large golf ball. The mixture will be loose, so form them into balls as best you can and immediately place them in the freezer for 20 minutes.
• Meanwhile, add the marinara sauce to a saucepan and bring to a gentle simmer.
• Preheat a large non-stick pan over medium-high heat with 1 tablespoon of oil. Once hot, add the meatballs to the pan and cook until well browned, about 1-2 minutes. Flip and repeat, then go immediately into the marinara sauce.
• Gently simmer the meatballs for 20 minutes, making sure they are submerged in the sauce.
• At this point, the meatballs are ready and you can serve, or you can turn the heat off and cover the meatballs in shredded mozzarella cheese.
• You may have to transfer the meatballs and sauce to a shallow and wide pan so the cheese can evenly melt.
• Place the pan with the cheese-covered meatballs 10 inches from the broiler, set on high, and cook just until the cheese is melted.

Tips:

• Ground turkey breast is very lean, and the meatballs will be dry if you use that. It is much better to use ground turkey thighs. The added fat helps prevent the meatballs from drying out, and they are still leaner than ground beef.
• Turkey meatballs freeze incredibly well. You can store meatballs in the freezer for 3 months or in the fridge for 5 days. When ready to eat, thaw and reheat in a 350-degree F oven for 10 minutes. It is best to reheat them with some marinara sauce so the meatballs don’t dry out.
• You could serve these meatballs alongside some fettuccine shirataki noodles or on a bed of cauliflower rice.

Variations:

• For an Asian-style flavour, mix in 1/4 cup of onion, 1/2 teaspoon of garlic powder, 1/2 teaspoon of ground ginger, 1 tablespoon of coconut aminos (or liquid aminos/soy sauce), and 1 tablespoon of red boat fish sauce.
• For a more traditional meatball, substitute ground almonds for the Italian breadcrumbs.

Keto Ground Turkey Stir Fry

This is a low-carb, high-protein, and healthy stir fry recipe that is perfect for a weeknight dinner. It is also highly customizable, allowing you to swap out the veggies and meat. The simple sauce goes well with almost anything.

Ingredients:

• Olive oil or another neutral oil (avocado oil, sunflower oil, or grapeseed oil)
• Yellow onion (or red onion, white onion, or shallots)
• Ground turkey (or ground chicken, beef, or pork)
• Carrot, red pepper, cabbage, and green onions (or any other veggies of your choice)
• Low-sodium soy sauce (or coconut aminos or tamari)
• Honey (or corn syrup, molasses, or maple syrup)
• Garlic (freshly minced or jarred)
• Ginger (fresh or ground ginger powder)
• Sriracha (or sambal oelek or sweet chili sauce)

Instructions:

• Prep your ingredients by chopping up the veggies and whisking together the soy sauce, honey, garlic, ginger, and sriracha in a small bowl.
• Sauté the onions in a pan or large skillet over medium-high heat until softened.
• Add the ground turkey and break it up with a wooden spoon. Season with salt and sauté until lightly browned.
• Add the carrot, bell peppers, and cabbage. Sauté until softened.
• Stir in the sauce and cook until it thickens slightly.
• Remove from heat, stir in the green onions, and serve or store for later.

Tips:

• To make the sauce thicker, simply let it cook for a longer time. You can also add cornstarch or flour to thicken it.
• To make this dish keto-friendly, leave out the honey and go light on the soy sauce.
• This recipe is great for meal prep and can be stored in the fridge for up to 5 days.
• For a freezing option, freeze the turkey, veggies, and sauce separately for up to 3 months. Defrost overnight in the fridge before reheating.

Ground Turkey Tacos

Ground turkey is a versatile ingredient that can be used in a variety of keto-friendly recipes, including tacos. Here is a detailed guide on how to make delicious and healthy ground turkey tacos.

Ingredients:

• Ground turkey
• Onion powder
• Paprika
• Ground cumin
• Dried oregano
• Red bell pepper
• Shredded Mexican blend cheese
• Fresh cilantro
• Shredded lettuce
• Sour cream
• Low-carb wraps (optional)

Method:

• Heat some oil in a large skillet. Add the ground turkey and onion powder. Sauté until the meat is browned.
• Add the paprika, ground cumin, and dried oregano, along with the chopped red bell pepper. Continue cooking until the pepper is softened.
• Sprinkle shredded Mexican blend cheese over the turkey and cook until melted.
• Remove from the heat and add chopped fresh cilantro.
• Serve with shredded lettuce, sour cream, and/or low-carb wraps.

Tips and Variations:

• You can adjust the seasoning to your taste.
• For a spicier option, add some chilli powder or fresh jalapeños.
• If you prefer a crispier texture, try baking the taco shells made out of cheese in the oven.
• For a vegetarian option, substitute ground turkey with a plant-based alternative.
• To make it even healthier, serve the ground turkey mixture in lettuce cups instead of traditional taco shells.
• For a heartier meal, add some black beans or roasted vegetables to the filling.

Ground Turkey Lasagna

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 6 cloves garlic, minced
• 1 pound lean ground turkey (or use ground turkey sausage for extra flavour)
• 1 white onion, finely diced
• 1 teaspoon kosher salt
• 1 (28-ounce) can crushed tomatoes
• 1 (6-ounce) can tomato paste
• 1 (15-ounce) can tomato sauce
• 1 tablespoon pure maple syrup
• ¼ cup julienned fresh basil
• 2 teaspoons Italian seasoning
• 2 teaspoons dried oregano
• 1 teaspoon whole fennel seeds
• ½ teaspoon red pepper flakes
• 1 teaspoon salt, plus more to taste
• Freshly ground black pepper
• 10 regular, whole wheat, or gluten-free lasagna noodles
• 1 (15-ounce) container part-skim ricotta
• ¼ cup fresh basil leaves, finely chopped
• Freshly ground black pepper
• ¼ cup packed fresh basil, finely chopped
• 16 ounces fresh whole milk mozzarella, shredded
• ½ cup grated parmesan cheese
• ¼ cup grated parmesan

Method:

• Add oil to a large pot or Dutch oven and place over medium-high heat. Once the oil is hot, add the garlic and cook for 30 seconds, then add the ground turkey, onion, and kosher salt. Cook until the turkey is no longer pink.
• Stir in the crushed tomatoes, tomato paste, tomato sauce, water, and pure maple syrup.
• Next, add the fresh herbs and spices: basil, Italian seasoning, oregano, fennel, red pepper flakes, nutmeg, and salt and pepper to taste. Cover and simmer on low while you cook the lasagna noodles.
• Bring a large pot of heavily salted water to a boil. Cook the lasagna noodles for 6-8 minutes or until al dente, then drain and rinse with cold water. Alternatively, soak the lasagna noodles in very warm (hot) water for 20-30 minutes if you don't want to boil them.
• While the lasagna noodles are boiling, make the ricotta mixture by mixing together the ricotta, egg, basil, and salt and pepper.
• Preheat the oven to 400 degrees F. Grease a 9x13-inch baking pan with nonstick cooking spray.
• To assemble the lasagna, spread 1 1/2 cups of the turkey meat sauce over the bottom of the baking dish. Place 5 of the cooked lasagna noodles on top, 4 vertical and 1 horizontal.
• Spread half of the ricotta cheese mixture and 2 tablespoons of diced basil, then top with 1/3 of the mozzarella.
• Next, add 1 1/2 cups of the meat sauce on top of the mozzarella and sprinkle with 1/4 cup of parmesan cheese.
• Repeat the layers once more: remaining noodles, ricotta, basil, 1/3 of the mozzarella, any remaining meat sauce, and 1/4 cup parmesan. Top with the remaining mozzarella.
• Cover with foil and bake for 25 minutes. Remove the foil and bake for another 20 minutes. If you'd like bubbly, golden brown cheese, broil the top for 2 minutes or until the mozzarella is golden brown.
• Garnish with 1/4 cup parmesan and extra basil. Cool for 15-20 minutes before serving.

Ground Turkey Chili

Ingredients:

• 2 tablespoons olive oil
• 1 yellow onion, diced
• 1 bell pepper, diced
• 1 lb. ground beef
• 1 lb. ground turkey
• 3 tablespoons cumin
• 3 tablespoons chili powder
• 2 teaspoons salt
• 1 teaspoon cayenne pepper
• 1 teaspoon paprika
• 1 15-ounce can diced tomatoes
• 2 cups beef broth or vegetable broth
• Optional low-carb toppings: sour cream, diced avocado, shredded cheese, green onions, and salsa

Method:

• Add oil, onions, and bell peppers to a large cooking pot or Dutch oven. Cook until the onions are tender.
• Add ground beef and ground turkey, using a spatula to break up the meat as it cooks.
• Continue to cook until both the beef and turkey are cooked and no pink is showing.
• Add the spices, tomatoes, and broth.
• Bring to a boil, then reduce the heat and simmer for 10 minutes.
• Serve hot with your favorite keto chili toppings.

Tips:

• You can use 1/2 ground beef and 1/2 ground turkey, or use any combination of ground meats that adds up to two pounds.
• This recipe yields around eight servings.
• To make the chili thicker, simmer for longer than 10 minutes with the lid off to allow the liquid to evaporate.
• For an extra kick of spice, add in some chopped jalapeños.

Frequently asked questions