Seeking a gut-friendly post-workout meal that’s easy on your belly but rich in flavour? This Low FODMAP Turkey Skillet with Zucchini and Brown Rice is the one-pan answer for clean, healthy post-workout fuel.
Ground turkey is a lean source of low-fat protein that will promote muscle restoration and growth, while the peanut butter works to keep your hunger at bay and alleviate gastic distress. Paired with the zucchini, red bell pepper, and fragrant chives, this dish packs those inflammation-fighting nutrients into each and every bite — and won’t wreak havoc on your sensitive digestive system.
Combined with brown rice for slow-burning carbs, it’ll restore your glycogen stores and keep your energy on an even keel. And the best part? It comes together fast, and ends up using only one pan.
This recipe is part of our Fitness Fuel series, which offers post-workout meal options for IBS-conscious athletes and everyday movers. You can trust all ingredients are Monash-verified or FODMAP 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
Find out What foods are low FODMAP 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!