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Ground Turkey Fried Rice is a healthier version of the classic Chinese dish. Made with ground turkey and egg whites, plus healthy oil, this recipe gives all the pleasure, but none of the downsides of the greasy favorite.
Gluten-free, Anti-inflammatory, this recipe is also VAD (Low-vA) and Paleo (for those who include white rice).
Jump to Recipe
Ingredients in Ground Turkey Fried Rice
- ground turkey, (or leftover turkey, if using leftovers after the holidays, for example)
- cooked rice, refrigerated and cold (leftovers, or use these pouches)
- green onions, or for VAD/best anti-inflammatory: white carrots
- yellow onion, or white corn for VAD
- egg whites
- avocado oil
- quality salt
- ginger powder
- white pepper, optional (omit for VAD)
- string beans, fresh or frozen, or frozen peas (not for VAD)
- coconut aminos
- fish sauce, optional (omit for VAD)
- Drizzle toasted sesame oil, optional (also fine to sub part of the other oil used for sesame oil for extra flavor)
Disclaimer: I used chili sauce as a garnish for some of the photos, but this ingredient is not for anti-inflammatory needs.
How to make Gluten-free Turkey Fried Rice
See the exact recipe below, in the Recipe card. But here’s an overview:
- In large skillet: Brown the ground turkey, with salt and oil, until fully cooked. Scoop meat out of pan, and discard any brothy juices; set aside.
- Have your rice, scallions and egg whites ready.
- Add oil to same pan, and lightly scramble the egg whites. Transfer to meat bowl, and set aside.
- Add the onion, white scallion ends (or white carrot) and optional green beans with salt, and stir-fry for 15 seconds.
- Add the rice, breaking apart clumps. Scoop from the bottom and fold upward to release steam, helping the grains stay light and distinct. After the grains start popping, about 3 to 4 minutes, and season with remaining salt, ginger powder and optional white pepper; then toss (fold) again to combine.
- Add the optional peas, optional white corn and turkey, and cook for about 3 minutes.
- Open a space in the middle of the pan, and pour in the coconut aminos and optional fish sauce — they’ll bubble and produce a rich fragrance. Fold all the ingredients together, and cook for another 3 minutes, then add the egg whites back in and combine.
- Remove from heat. Drizzle with optional toasted sesame oil, top with the green scallion ends, and serve warm.
Ground Turkey Fried Rice
Ground Turkey Fried Rice is the healthier version of the classic Chinese dish. Made with ground turkey and egg whites, plus healthy oil, this recipe gives all the pleasure, but none of the downsides of the greasy favorite. Gluten-free, Anti-inflammatory.
Servings: 4 people
Calories: 560kcal
Cost: $10
Equipment
- large frying pan or wok
Ingredients
- 2-½ Tablespoons avocado oil divided
- 1 lb. ground turkey (or 2 cups cooked leftover turkey diced to small bite size cubes, if using leftovers)
- 2 egg whites beaten slightly
- 3 cups cooked rice refrigerated and cold, 1 lb cooked (like 2 of these pouches)
- 2 to 3 green onions diced and separate white and green parts, or for VAD/best anti-inflammatory: white carrots
- ½ yellow onion chopped, or white corn for VAD
- 1 cup string beans cut into short lengths, fresh or frozen, or 1 cup frozen peas (as photographed)
- 1-¾ teaspoons quality salt divided, plus more to taste
- 1 teaspoon ginger powder
- ¼ teaspoon white pepper optional (omit for VAD)
- 2 Tablespoons coconut aminos
- 2 teaspoons fish sauce optional (omit for VAD)
- Drizzle toasted sesame oil optional (also fine to sub part of the other oil used for sesame oil for extra flavor)
Instructions
- In large skillet: Brown the ground turkey, over medium heat, with 1 teaspoon salt in 1 Tablespoon of oil until fully cooked, about 8 minutes. Scoop meat out of pan, and discard any brothy juices; set aside.
- Have your rice, scallions and egg whites ready.
- Warm same large skillet or wok over medium heat. Add ½ Tablespoon oil, and lightly scramble the egg whites for about 15 seconds. Transfer to meat bowl, and set aside.
- Add another 1 Tablespoon oil, and increase the heat to medium-high.
- Add the onion, white scallion ends (or white carrot) and optional green beans with a ¼ teaspoon of salt, stir-fry for 15 seconds.
- Add the rice, breaking apart clumps. Scoop from the bottom and fold upward to release steam, helping the grains stay light and distinct (I like to use two spatulas, lifting up from both sides of the pan, and folding toward the center; it's very efficient and effective and keeps the grains separate). Listen for active sizzling; if not, increase the heat. After the grains start popping, about 3 to 4 minutes, and season with remaining ½ teaspoon salt, ginger powder and optional white pepper; then toss (fold) again to combine.
- Increase the heat to high, add the optional peas, optional white corn and turkey, and cook for about 3 minutes. Serve.
Nutrition
Calories: 560kcal | Carbohydrates: 39g | Protein: 50g | Fat: 24g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 724mg | Potassium: 178mg | Fiber: 2g | Sugar: 2g | Vitamin A: 250IU | Vitamin C: 6mg | Calcium: 33mg | Iron: 1mg
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