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High-Protein Kosher Meal Prep Bowls with Turkey and Quinoa - Modern Kosher recipe
Sunday meal prep used to stress me out until I figured out this formula for high-protein bowls that actually taste good after a few days in the fridge. I started making these when my husband needed to up his protein intake for training, and I was tired of the same old chicken and rice combo. The base here is quinoa, which gives you all nine essential amino acids plus fiber. I pair it with seasoned ground turkey that stays moist thanks to a simple trick with chicken broth. The vegetables are roasted just enough to hold their texture throughout the week. What makes these bowls work is the tahini-based dressing that doesn't separate or get weird when stored. I prep everything separately, which means you can mix and match throughout the week. Sometimes I'll swap the turkey for hard-boiled eggs or leftover brisket. The quinoa works as a base, but you could use brown rice or farro if that's what you have. The key is getting each component seasoned well on its own so the flavors don't fade by Wednesday. These bowls are perfect for anyone following a kosher lifestyle who needs grab-and-go meals that don't compromise on nutrition or taste. Each serving packs about 35 grams of protein, and you can customize them based on what vegetables are in season or on sale.
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Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Servings: 6 servings
Course: Main Course
Cuisine: Modern Kosher
Calories: 465
Ingredients Method Notes

Ingredients
  

Quinoa Base
  • 1.5 cups quinoa rinsed well
  • 3 cups low-sodium chicken broth or vegetable broth
  • 1 teaspoon kosher salt
Turkey
  • 2 pounds ground turkey 93/7 lean
  • 1/2 cup chicken broth
  • 2 teaspoons garlic powder
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons olive oil
Roasted Vegetables
  • 2 large zucchini diced
  • 2 cups cherry tomatoes halved
  • 1 large red bell pepper diced
  • 1 medium red onion diced
  • 3 tablespoons olive oil
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
Tahini Dressing
  • 1/3 cup tahini
  • 3 tablespoons lemon juice freshly squeezed
  • 2 tablespoons water more as needed
  • 1 clove garlic minced
  • 1 teaspoon honey
  • 1/2 teaspoon kosher salt
For Serving
  • 1/2 cup fresh parsley chopped
  • 1/4 cup pumpkin seeds toasted

Method
 

Prepare Quinoa
  1. Preheat oven to 425°F. In a medium saucepan, bring chicken broth and salt to a boil. Add quinoa, reduce heat to low, cover and simmer for 15 minutes until liquid is absorbed. Remove from heat and let stand 5 minutes, then fluff with a fork. Set aside to cool.
Cook Turkey
  1. Heat olive oil in a large skillet over medium-high heat. Add ground turkey, breaking it up with a spoon.
  2. Cook for 5-6 minutes until turkey starts to brown. Add garlic powder, cumin, paprika, salt, and pepper. Stir well.
  3. Pour in chicken broth and continue cooking for 8-10 minutes, stirring occasionally, until turkey is fully cooked and most liquid has evaporated. Remove from heat and let cool.
Roast Vegetables
  1. On a large rimmed baking sheet, toss zucchini, cherry tomatoes, bell pepper, and red onion with olive oil, salt, and pepper.
  2. Spread vegetables in a single layer and roast for 20-25 minutes until tender and lightly caramelized. Let cool completely.
Make Dressing
  1. In a small bowl, whisk together tahini, lemon juice, water, minced garlic, honey, and salt until smooth. If too thick, add water 1 tablespoon at a time until desired consistency is reached.
Assemble Bowls
  1. Divide quinoa among 6 meal prep containers or bowls. Top each with turkey, roasted vegetables, and a sprinkle of parsley and pumpkin seeds.
  2. Store dressing separately in small containers. Refrigerate assembled bowls for up to 5 days.

Notes

Store components separately for best results. Dressing keeps for up to 1 week refrigerated. You can substitute ground chicken for turkey, or add hard-boiled eggs for extra protein. Reheat turkey and quinoa components before serving, or enjoy cold as a salad.
Nutrition Facts
6 servings per recipe
Serving size 1 serving
Calories 465
% Daily Value*
Total Fat 18g 23%
Saturated Fat 3g 15%
Trans Fat 0g
Cholesterol 65mg 22%
Sodium 780mg 34%
Dietary Fiber 8g 29%
Total Sugars 9g
Protein 35g 70%
*Percent Daily Values are based on a 2,000 calorie diet.