🍢 Why You’ll Love This Recipe
- Perfect for Meal Prep: Stays flavorful for days and reheats beautifully.
- High-Protein & Lean: Made with ground turkey for a lighter, healthier kofta.
- Mediterranean-Inspired Flavors: Garlic, herbs, and spices make every bite delicious.
- Balanced Nutrition: Includes a protein, veggie, and grain for a complete meal.
- Easy to Customize: Swap grains, veggies, and sauces to change the flavor profile.
These savory Turkey Kofta Meal Prep Plates feature juicy herb-spiced turkey kofta paired with rice, roasted vegetables, and a creamy yogurt sauce. Perfect for high-protein meal prep, easy lunches, or healthy dinners.
Prep Time: 12 minutes
Cook Time: 12–15 minutes
Cook Temperature: 400°F (oven) or medium-high heat (skillet)
Total Time: 25–27 minutes
Servings: 3–4 meal prep plates
Ingredients
For the Turkey Kofta
- 1 lb ground turkey
- 1 small onion, finely minced
- 2 cloves garlic, minced
- ¼ cup chopped parsley
- 1 tsp cumin
- 1 tsp paprika
- ½ tsp coriander
- ½ tsp salt
- ¼ tsp pepper
- 1 tbsp olive oil (for cooking)
For the Bowls
- 2 cups cooked rice or quinoa
- 1 cup roasted sweet potatoes
- 1 cup roasted green beans or carrots
- ½ cup shredded red cabbage
- Optional garnish: parsley, lemon wedges
Yogurt Sauce (Optional but Recommended)
- ½ cup plain Greek yogurt
- 1 tbsp lemon juice
- 1 tsp garlic powder
- Salt & pepper to taste
Directions
- Prep the kofta mixture: In a bowl, combine ground turkey, onion, garlic, parsley, cumin, paprika, coriander, salt, and pepper. Mix well.
- Shape the kofta: Form into oval-shaped patties or small logs.
- Cook the kofta:
- Skillet: Heat olive oil over medium-high heat and cook koftas for 3–4 minutes per side until browned and cooked through.
- Oven: Bake at 400°F for 12–15 minutes, flipping halfway.
- Prepare the sides: Cook rice/quinoa and roast your vegetables (sweet potatoes, green beans, or carrots).
- Make the sauce: Stir together Greek yogurt, lemon juice, garlic powder, salt, and pepper.
- Assemble meal prep plates: Add grains to each container, top with turkey kofta, add roasted veggies, cabbage, and drizzle sauce (or pack separately).
- Store: Refrigerate up to 4 days.
Recipe Notes & Variations
Variations
- Mediterranean Bowl: Add hummus, olives, and cucumber (if desired).
- Low-Carb: Swap rice for cauliflower rice or shredded cabbage.
- Spicy Version: Add chili flakes or harissa.
- Fresh Herbs: Mint or cilantro add a bright twist.
Tips
- Do not overmix the turkey or koftas will become dense.
- Turkey cooks quickly — avoid drying it out by removing from heat as soon as fully cooked.
- Pack sauces separately to keep the bowls fresh.
🍽️ Nutrition Information (Per Serving)
(Assuming the recipe makes 4 servings — values shown are for 1 serving of 2–3 kofta skewers)
- Calories: 265
- Protein: 28g
- Carbohydrates: 4g
- Dietary Fiber: 1g
- Total Fat: 14g
- Saturated Fat: 4g
- Monounsaturated Fat: 6g
- Polyunsaturated Fat: 2g
- Cholesterol: 115mg
- Sodium: 460mg
- Sugar: 1g
- Vitamin A: 6% DV
- Vitamin C: 8% DV
- Calcium: 3% DV
- Iron: 12% DV
- Potassium: 380mg
Tools You’ll Need
- Mixing Bowl – Get on Amazon
- Non-Stick Skillet or Baking Sheet – Get on Amazon
- Chef’s Knife – Get on Amazon
- Cutting Board – Get on Amazon
- Meal Prep Containers – Get on Amazon
- Measuring Spoons – Get on Amazon
