Meat, Poultry | Nonvegetarian High Protein Low Fat

Turkey

Meleagris gallopavo Allergen-Free
Turkey

Sourcing & Taxonomy

  • Family Phasianidae
  • Primary Cuisine American, European
  • Seasonality Year-Round (parts), Autumn/Winter (whole bird)
  • Source Domesticated Turkey

The Forktionary Angle

"Beyond the holiday centerpiece, turkey offers a versatile, lean protein source for year-round culinary creativity."

Definition

A large domesticated fowl, commonly consumed as poultry, especially popular for holiday meals, known for its lean meat.

Sensory Profile

TasteMild, Savory, Umami, Gamey
TextureLean, Tender, Juicy
AromaCooked poultry, Mildly meaty
AcidityLow

Technical Metrics

Optimal_Internal_Temp

165°F (74°C)

Protein_Content

Approx. 29g per 100g breast

Resting_Time_Rule

20-30 min for whole bird

Nutrition Facts

Per 85g
Calories157 kcal
Total Fat3.7g
Saturated Fat1.1g
Trans Fat0g
Cholesterol83mg
Protein30g
Total Carbohydrate0g
Dietary Fiber0g
Total Sugars0g
Calcium13mg
Iron1.1mg
Potassium297mg

Chef’s Secret

Brining turkey (submerging in a salt solution) for 12-24 hours before cooking is key to achieving a moist, flavorful bird, especially the breast meat.

Substitutions

Best Match

Chicken

1:1

Most common poultry substitute, very similar flavor and texture, versatile.

Duck (breast)

1:1

Richer, fattier, and more gamey flavor, but can be substituted in roasts or pan-seared dishes.

Pork Tenderloin

1:1

Lean and tender, similar cooking time for roasts/cutlets, but is red meat.

Seitan (Turkey-style)

1:1

Vegetarian/vegan option, made from wheat gluten, can mimic texture and absorb flavors.

Buying Guide

For whole birds, choose based on size for your guest count. For parts, look for fresh, plump pieces. Consider free-range for flavor.

Flavor Pairings

Cranberry sage rosemary thyme gravy mashed potatoes sweet potatoes green beans.

Recipes Using Turkey

Breakfast Course Dietary Breakfast

Sausage And Gravy Low Fat

This low-fat sausage gravy recipe is a delicious and healthy twist on a classic comfort food! Inspired by a beloved recipe, this version uses lean ground turkey and simple spices for a flavorful, guilt-free meal. Perfect for a weekend brunch or a cozy weeknight dinner, this gravy is incredibly versatile and pairs perfectly with reduced-fat biscuits, toast, rice, or noodles. Get ready to enjoy a lighter, healthier take on a timeless favorite!

See Complete Recipe
Taste Mood Beef Preparation Main Dish

15 Minute Chili

Craving chili but short on time? This vibrant and healthy 15-minute chili recipe, inspired by SparkPeople, is your answer! Packed with flavor and ready in a flash, it's perfect for busy weeknights. Enjoy this lighter take on a classic comfort food, perfect for meal prepping or a quick weeknight dinner.

See Complete Recipe
3 Steps Or Less Casseroles 60 Minutes Or Less Preparation

17 Day Diet Turkey Eggplant Parmesan

Craving classic Italian comfort food without the guilt? This 17-Day Diet Turkey Eggplant Parmesan recipe is a game-changer! Skip the heavy breading and enjoy a lighter, healthier version packed with flavor. This low-carb, low-fat masterpiece is surprisingly quick to make, perfect for a weeknight meal. Dr. Mike Moreno's recipe delivers the delicious taste of eggplant parmesan you love, without the extra calories. Get ready for a satisfying and guilt-free culinary experience!

See Complete Recipe
Turkey Course Main Dish Poultry

30 Minute Turkey Chili

Spice up your weeknight with this flavorful and FAST turkey chili recipe! Inspired by Food Network, this recipe delivers rich, hearty chili in under 40 minutes (prep time included!). Perfect for busy weeknights, this recipe is easily customizable to your spice preference. Get ready for a bowl of deliciousness!

See Complete Recipe
Course Lunch Course Preparation

A Grilled Roasted Turkey Provolone Sandwich

This gourmet Grilled Roasted Turkey Provolone Sandwich is a delightful surprise! Quick, easy, and bursting with flavor, it's the perfect lunch or light dinner. The secret? Tangy mango chutney adding a delicious depth you won't forget. Get ready to elevate your sandwich game!

See Complete Recipe
Occasion Dietary Preparation Poultry

Acapulco Golden Burgers

Juicy and flavorful Acapulco Golden Turkey Burgers! These lightened-up burgers are bursting with fresh taste, thanks to zesty salsa and a hint of chili. Made with lean ground turkey, reduced-fat cheddar, and fat-free sour cream, they're a guilt-free indulgence perfect for a weeknight dinner or a fun weekend barbecue. Get ready for a taste of sunshine!

See Complete Recipe
Casseroles Preparation Poultry Equipment

Alpine Turkey Or Chicken Casserole

A comforting and flavorful Alpine-inspired casserole, perfect for a cozy night in! This recipe uses tender turkey or chicken, hearty vegetables, and creamy cheese sauce for a dish the whole family will love. It's surprisingly easy to make and boasts a delightful blend of savory and subtly sweet flavors. Get ready to experience a taste of the Alps in your kitchen!

See Complete Recipe
For Large Groups 5 Ingredients Or Less Meat Dietary

Aluminum Football Roast Turkey

Say goodbye to dry turkey! This foolproof method uses aluminum foil to create the most unbelievably moist and juicy roast turkey you've ever tasted. Perfect for Thanksgiving or any special occasion, this recipe guarantees a tender bird with a gallon of delicious drippings for gravy and stuffing. We'll cook it in the oven while you enjoy your day--no basting, no flipping, just pure, effortless deliciousness! This method yields a turkey so tender, the meat practically falls off the bone, making it ideal for slicing and serving directly to your guests. While the presentation may not be as visually appealing as a traditionally roasted bird, the unparalleled flavor and ease of preparation make it a game-changer. (Tip: Consider preparing another turkey using your favorite method for a beautifully browned centerpiece.)

See Complete Recipe
Main Dish Main Ingredient Preparation American

American Turkey Turnovers

These savory American Turkey Turnovers are the perfect make-ahead meal! Perfect for busy weeknights or prepping for a special occasion, this recipe yields delicious, golden-brown turnovers filled with a flavorful turkey mixture. Freeze them for later and enjoy a comforting, homemade meal anytime. Get the recipe now and discover a new freezer staple!

See Complete Recipe
Occasion Sandwiches Course Main Ingredient

Apple Turkey Burgers

Juicy turkey burgers get a sweet and savory twist with this amazing recipe! Sweet apple jelly and spicy chili sauce combine for an unforgettable topping. These easy-to-make burgers are perfect for a weeknight dinner or a fun weekend cookout.

See Complete Recipe
Poultry Meat Easy Turkey

Apricot Turkey Burgers

Juicy and flavorful Apricot Turkey Burgers, inspired by Cooking Light! These unique burgers combine sweet apricots with savory turkey for a delicious twist on a classic. Served on toasted buns with a creamy homemade tzatziki sauce, this recipe is perfect for a healthy and satisfying weeknight meal or a fun weekend BBQ. Get ready for a burst of fresh, summery flavors!

See Complete Recipe
Soups Stews Preparation Time To Make Cuisine

Asian Turkey Noodle Soup

Transform your Thanksgiving turkey leftovers into a vibrant and flavorful Asian-inspired noodle soup! This quick and easy recipe is packed with fresh herbs, zesty lime, and tender turkey, making it a perfect weeknight meal or a satisfying lunch. Get ready for a delicious and exciting culinary adventure!

See Complete Recipe
Inexpensive Preparation 30 Minutes Or Less Inexpensive

Asian Style Turkey Burgers

Fire up the grill for these flavorful Asian-style turkey burgers! A delicious and healthy twist on a classic, these juicy patties are packed with aromatic ginger, garlic, and savory soy sauce. Quick, easy, and perfect for a weeknight dinner.

See Complete Recipe
Meat 60 Minutes Or Less Ground Beef Time To Make

Asparagus Soup With Mini Meatballs

Experience a taste of Danish tradition with this lighter take on Asparagus Soup with Mini Meatballs! Perfect for a wedding reception or any special occasion, this recipe replaces heavy cream with 5% coffee cream for a delightful, less rich flavor. While the homemade mini meatballs require a bit of time, the result is well worth the effort. Using ground turkey makes it healthier, but feel free to use a 50/50 blend of beef and pork for a classic touch. This elegant soup is sure to impress your guests!

See Complete Recipe
Turkey Turkey Low Sodium Time To Make

Bacon Turkey Burger With Avocado Dressing Rachael Ray

Juicy turkey burgers infused with smoky bacon, topped with a creamy avocado dressing – this recipe is a flavor explosion! Inspired by Rachael Ray's burger magazine feature, this recipe is slightly adapted for optimal deliciousness. Get ready for a quick and easy weeknight meal that's both healthy and satisfying. Perfect for burger lovers seeking a lighter twist on a classic!

See Complete Recipe
Time To Make Pasta Rice And Grains Course 60 Minutes Or Less

Baked Rigatoni With Meatballs

This comforting Baked Rigatoni with Meatballs recipe is a Southern Living-inspired classic, perfect for a weeknight dinner or a family gathering. Enjoy tender rigatoni in a rich tomato sauce brimming with flavorful turkey meatballs. For a time-saving shortcut, feel free to use frozen meatballs!

See Complete Recipe
Turkey Preparation Novelty Turkey

Bennigans Monte Cristo Sandwich

Recreate the legendary Bennigan's Monte Cristo at home! This isn't your average ham and cheese; we're talking a crispy, golden-fried masterpiece filled with savory turkey, Swiss, ham, and American cheese, dipped in a fluffy batter, and dusted with powdered sugar. Served with a side of raspberry jam for the perfect sweet and savory combination. Get ready for a flavor explosion!

See Complete Recipe
Equipment Main Ingredient Occasion Course

Noodle Free Lasagna

This family favorite recipe gets a protein-packed makeover! Perfect for those following a high-protein diet, this Noodle-Free Lasagna is bursting with flavor and surprisingly easy to make. Say goodbye to carb overload and hello to a satisfying, cheesy, and meaty meal that's ready in under an hour. Skip the noodles and enjoy the rich flavors of ground turkey, spinach, and creamy cottage cheese layered to perfection!

See Complete Recipe