Low FODMAP Zucchini & Turkey Skillet with Brown Rice
High protein low FODMAP turkey skillet with zucchini and brown rice for the win! This is a great after workout meal, balanced, flavorful, and easy on digestion. Lean ground turkey brings muscle-building power, while zucchini and herbs provide lightness and anti-inflammatory advantages. A simple 1 pan meal for the busy life of IBS-friendly eating.
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.