Looking for a gut-friendly post-workout meal that’s light on your stomach but heavy on flavor? This Low FODMAP Turkey Skillet with Zucchini and Brown Rice is the one-pan solution for clean, balanced eating after intense training sessions.
Ground turkey is a lean, low-fat protein that supports muscle repair without loading your gut. Combined with zucchini, red bell pepper, and fragrant chives, this dish delivers inflammation-fighting nutrients in every bite — all while being gentle on sensitive digestive systems.
Paired with brown rice for slow-burning carbs, it helps replenish your glycogen stores and keep your energy steady. And the best part? It’s quick to make and requires just one pan.
This recipe is part of our Fitness Fuel collection — post-workout meals designed for IBS-conscious athletes and everyday movers alike. You can feel confident knowing all ingredients are Monash-verified or portion-safe for a low FODMAP lifestyle.
🔹 100% Low FODMAP
🔹 Ideal for post-exercise recovery
🔹 High in lean protein and fiber
🔹 Quick, one-pan dinner
🔹 Gentle on digestion and anti-inflammatory
🔹 Inspired by clean, American comfort food
Learn more about FODMAP-friendly ingredients in this Monash FODMAP resource.
Low FODMAP Zucchini & Turkey Skillet with Brown Rice
Equipment
- Large non-stick skillet
- Spatula or wooden spoon
- Small saucepan (for rice)
- Knife and chopping board
Ingredients
For the Turkey Skillet
- 200 g lean ground turkey
- 1 tbsp garlic-infused olive oil FODMAP-friendly, no garlic pieces
- 1 medium zucchini diced
- 1/2 red bell pepper diced
- 2 tbsp chopped chives green tops only
- 1 tsp dried oregano
- Salt and pepper to taste
- 1 tbsp fresh parsley optional garnish
For the Brown Rice
- 1/2 cup uncooked brown rice
- 1 cup water
- Pinch of salt
Instructions
Cook Rice
- In a small saucepan, bring 1 cup of water and a pinch of salt to a boil. Add brown rice, reduce heat to low, cover, and simmer for 20–22 minutes until tender.
Sauté Turkey
- In a large skillet, heat garlic-infused olive oil over medium heat. Add ground turkey and cook for 6–8 minutes, breaking it up with a spoon, until browned and cooked through.
Add Veggies
- Stir in diced zucchini and red bell pepper. Sauté for another 6–7 minutes until vegetables are tender but not mushy.
Season & Combine
- Stir in chopped chives, oregano, salt, and pepper. Cook for 1 more minute, then turn off heat and let sit for 3 minutes to allow flavors to settle.
Plate & Serve
- Fluff rice and divide into bowls. Top with turkey-zucchini mixture and garnish with fresh parsley if desired.
Notes
🧾 Nutrition Table (Per Serving)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 420 kcal | – |
| Protein | 32g | 64% |
| Carbs | 28g | 9% |
| Fat | 20g | 31% |
| Fiber | 4g | 14% |
| Omega-3 | Moderate | – |
| Sodium | 320mg | 14% |
| Potassium | 700mg | 20% |
📝 Important Notes
- Use garlic-infused olive oil made without garlic pieces to keep it low FODMAP.
- You can swap brown rice with quinoa or white rice if preferred.
- Letting the skillet sit for 3 minutes off-heat helps the flavors meld naturally.
Loved the peanut butter protein smoothie! Yum and healthy
So glad you enjoyed it! 🥜✨ That smoothie is one of my post-workout staples too – packed with protein and gentle on the gut. Thanks for trying the recipe!