Brussels Sprouts Ground Turkey Skillet: A Healthy, Flavor-Packed One-Pan Meal
Brussels sprouts ground turkey skillet is a delicious, wholesome, and versatile one-pan meal that combines lean protein with nutrient-packed vegetables for a satisfying dinner. The nutty, slightly sweet flavor of roasted or sautéed Brussels sprouts pairs perfectly with savory ground turkey, creating a balance of taste and texture that appeals to the whole family. Enhanced with aromatic spices, garlic, and optional sauces, this skillet recipe is both flavorful and easy to prepare, making it ideal for busy weeknights or meal prep.
Ground turkey is a lean protein source that cooks quickly, making it a practical choice for a healthy dinner. Meanwhile, Brussels sprouts provide fiber, vitamins, and a subtle crunch that keeps the dish vibrant and satisfying. This skillet recipe is not only low in carbs and calories but also highly adaptable, allowing you to add your favorite vegetables, spices, or toppings to suit your taste. In addition, the one-pan approach simplifies cooking and cleanup, making it perfect for busy households that still want a homemade, nourishing meal.
Ingredients Needed
Here’s a list of ingredients with approximate calorie counts per serving:
| Ingredient | Quantity | Approx. Calories |
|---|---|---|
| Ground turkey (lean) | 1 lb (450 g) | 680 |
| Brussels sprouts, halved | 1 lb (450 g) | 200 |
| Olive oil | 2 tbsp | 240 |
| Garlic, minced | 3 cloves | 13 |
| Onion, diced | 1 medium | 45 |
| Soy sauce | 2 tbsp | 20 |
| Balsamic vinegar | 1 tbsp | 14 |
| Paprika | 1 tsp | 6 |
| Black pepper | ½ tsp | 2 |
| Salt | ½ tsp | 0 |
| Red pepper flakes (optional) | ¼ tsp | 0 |
| Fresh parsley, chopped | 2 tbsp | 2 |
Step-by-Step Cooking Instructions
- Prepare Brussels sprouts
Trim the ends and halve the Brussels sprouts. Pat dry and set aside. - Cook the ground turkey
Heat 1 tbsp olive oil in a large skillet over medium heat. Add ground turkey, breaking it apart with a spatula. Cook 6–8 minutes until browned and fully cooked. Season with salt, black pepper, and paprika. Remove from skillet and set aside. - Sauté vegetables
In the same skillet, add remaining olive oil. Sauté diced onion for 2–3 minutes until translucent, then add minced garlic and cook 1 minute more. - Cook Brussels sprouts
Add halved Brussels sprouts to the skillet. Sauté 8–10 minutes, stirring occasionally, until they are tender and lightly browned. - Combine turkey and glaze
Return cooked turkey to the skillet. Add soy sauce, balsamic vinegar, and optional red pepper flakes. Stir well to coat all ingredients evenly. Cook an additional 2–3 minutes to allow flavors to meld. - Finish and garnish
Sprinkle chopped fresh parsley over the skillet and serve immediately.
Tips for Customizing the Recipe
- Vegetable variations: Add bell peppers, mushrooms, zucchini, or carrots for extra flavor and nutrition.
- Spice it up: Increase red pepper flakes or add a dash of sriracha for heat.
- Low-sodium option: Use reduced-sodium soy sauce or tamari.
- Cheesy twist: Top with a sprinkle of Parmesan or mozzarella for added richness.
- Meal prep: Store in airtight containers in the refrigerator for up to 3 days; reheat in a skillet or microwave.
Nutritional Information (Per Serving Approximation)
| Nutrient | Amount |
|---|---|
| Calories | 300–320 kcal |
| Carbohydrates | 12 g |
| Protein | 28 g |
| Fat | 16 g |
| Fiber | 5 g |
| Sugar | 4 g |
Serving Suggestions
- Serve over steamed rice, quinoa, or cauliflower rice for a complete meal.
- Pair with mashed potatoes or roasted sweet potatoes for a hearty side.
- Garnish with toasted nuts or seeds for added texture.
- Drizzle with a little extra balsamic glaze or olive oil for extra flavor.
Brussels Sprouts Ground Turkey Skillet: A Healthy, Flavor-Packed One-Pan Meal
4
servings10
minutes20
minutes300-320
kcalIngredients
1 lb (450 g) ground turkey (lean)
1 lb (450 g) Brussels sprouts, halved
2 tbsp olive oil
3 cloves garlic, minced
1 medium onion, diced
2 tbsp soy sauce
1 tbsp balsamic vinegar
1 tsp paprika
½ tsp black pepper
½ tsp salt
¼ tsp red pepper flakes (optional)
2 tbsp fresh parsley, chopped
Directions
- Prepare Brussels sprouts: Trim ends, halve, and pat dry.
- Cook ground turkey: Heat 1 tbsp olive oil in a skillet over medium heat. Add turkey, season with salt, pepper, and paprika. Cook 6–8 minutes until browned. Remove and set aside.
- Sauté vegetables: Add remaining olive oil to skillet. Sauté onion 2–3 minutes until translucent, then add garlic 1 minute.
- Cook Brussels sprouts: Add Brussels sprouts to skillet. Sauté 8–10 minutes until tender and lightly browned.
- Combine and glaze: Return turkey to skillet. Add soy sauce, balsamic vinegar, and optional red pepper flakes. Stir 2–3 minutes until evenly coated.
- Garnish and serve: Sprinkle with fresh parsley and serve immediately.
Recipe Video
Notes
- Protein options: Substitute ground chicken, beef, or plant-based crumbles for variety.
Vegetable variations: Add bell peppers, mushrooms, zucchini, or carrots for extra flavor and nutrition.
Reduce bitterness: Trim Brussels sprouts carefully, remove outer leaves, and sauté until lightly caramelized.
FAQs
1. Can I use ground chicken or beef instead of turkey?
Yes! Ground chicken, beef, or even pork can be substituted. Adjust cooking time if using fattier meats, as they may release more liquid.
2. Can I make this recipe vegetarian?
Yes. Substitute ground turkey with plant-based crumbles, tempeh, or cooked lentils for a vegetarian-friendly version.
3. How do I make Brussels sprouts less bitter?
Trim the ends, remove outer leaves, and cook over medium heat until lightly caramelized. Adding a splash of balsamic vinegar or a pinch of sugar can also balance bitterness.
4. Can this skillet be made ahead for meal prep?
Absolutely! Store cooked turkey and Brussels sprouts in an airtight container in the refrigerator for up to 3 days. Reheat gently before serving.
5. Can I freeze this dish?
Yes. Store in freezer-safe containers and reheat in a skillet or microwave. Note that Brussels sprouts may become slightly softer after freezing.
6. What can I serve it with?
Serve over rice, quinoa, or cauliflower rice for a complete meal. It also pairs well with mashed potatoes, roasted vegetables, or a side salad.
Conclusion
Brussels sprouts ground turkey skillet is a quick, nutritious, and flavor-packed meal perfect for busy weeknights or meal prep. Lean ground turkey provides protein, while Brussels sprouts offer fiber and essential nutrients. The combination of savory spices, soy glaze, and balsamic vinegar creates a balanced and satisfying dish that’s easy to make in one pan. Versatile, healthy, and delicious, this skillet recipe is sure to become a favorite in any household.
