Teriyaki Turkey Rice Bowls with Eggplant

These teriyaki ground turkey rice bowls combine turkey mince and soft, caramelised eggplant in a sweet and savoury homemade teriyaki sauce. The turkey and vegetables cook in one large pan while the rice cooks separately, with the eggplant absorbing the teriyaki sauce rather than feeling like a separate vegetable added to the bowl. Each serving will give you around 32g of protein for a four-portion meal prep.

I first made a beef teriyaki and eggplant version of this bowl for meal prep at my gym, where it even won over someone who was adamant she did not like eggplant. Once the eggplant cooks down in the homemade teriyaki sauce, it becomes soft, savoury and almost blends into the mince rather than tasting like a separate vegetable added on the side.

This turkey version keeps the same flavours but uses a leaner protein option for anyone trying to reduce how often they eat red meat. I also think ground turkey is incredibly underutilised for meal prep-it cooks quickly, absorbs sauces well and is easy to portion across several meals.

Unlike teriyaki turkey rice bowls where the vegetables can feel like an afterthought, the eggplant is cooked directly with the mince and coated in the sauce. It acts more like a secret vegetable, adding volume and absorbing plenty of teriyaki flavour without requiring a separate tray of steamed vegetables.

Ingredients

Turkey mince. Turkey breast mince is leaner but generally more likely to dry out. Regular turkey mince usually has more fat and can remain juicier. I typically use a regular turkey mince because it's more affordable, comes in a 500g packet and the higher fat content helps maintain flavour and moisture.

Cornstarch. Cornstarch thickens the sauce so it clings to the turkey and eggplant rather than pooling at the bottom of the bowl.

Eggplant. No need for additional preparation to the eggplant unlike dishes like my eggplant pumpkin lasagne because it'll be bathed in the teriyaki flavours which will provide the softness and sweetness without the bitterness that eggplant can sometimes have.

Should I use a homemade or storebought teriyaki sauce?

I use my homemade teriyaki sauce because I can adjust the ingredients to suit my flavour palate. But you can use a store-bought version if you choose. Just have a look at the ingredients and try to get one with minimal added ingredients. Plus, I've used it in so many of my recipes - like my teriyaki tofu poke bowl and teriyaki chicken noodles - that it probably wouldn't be economical for me to purchase expensive bottles all the time.

To help you adjust it to your flavour profile, here are some tips:

Soy sauce. Use regular soy sauce rather than dark soy sauce, which can make the sauce excessively dark and intense. Reduced-sodium soy sauce or tamari can also be used.

Brown sugar and maple syrup. These give the teriyaki sauce the balance of sweetness it needs. I don't suggest removing the brown sugar as it helps to caramelise the eggplant, but you can substitute maple syrup for honey (or additional brown sugar).

Mirin. Mirin is a sweet Japanese rice wine seasoning that adds sweetness and depth to the teriyaki sauce. It is not the same as rice vinegar.

Substitutions and Variations

Turkey breast mince. You can use the breast mince version but this is typically more expensive and comes in smaller packets so you may have to buy 2 depending on how much you eat. It can also dry out a bit more so make sure the sauce really coats it when storing.

Other mince substitute. Chicken mince is the most direct substitute and more cost-effective than turkey. You could also use a lean beef mince with the eggplant and rice, just drain off excessive fat.

Mirin substitute. If you do not have mirin, substitute a mixture of rice wine vinegar and additional sugar or maple syrup rather than using vinegar alone. I frequently use just a white wine vinegar when I'm out of mirin because it's always in my cupboard but I do like these things slightly less sweet. If you want the added sweetness, add a little extra of the sugary elements.

Vegetable variations. Suitable additions can include: capsicum / bell peppers, broccoli, zucchini, shredded carrot (see my sticky beef rice bowl for how good this works!), mushrooms, green beans, cabbage. Adding a lot more veggies may require a larger pan or consider cooking in batches

How to make Teriyaki Ground Turkey Rice Bowls

Step 1: In a small bowl, whisk together the teriyaki sauce ingredients until sugar has dissolved. Taste and adjust as necessary.

Step 2: Heat a large skillet over medium heat and sautee brown onion for approx. 2 minutes, then add eggplant and cook until golden brown. Decrease the heat and cook until the eggplant starts to decrease in size (approx. 5-10 minutes).

Note - If your pan is quite small, consider removing the eggplant before adding the turkey mince in the next step.

Meal Prepping Teriyaki Ground Turkey Rice Bowls

These teriyaki ground turkey rice bowls are easy to portion for lunches or quick dinners. This recipe make 4 substantial portions with 32g of protein each and is balanced with a source of carbs from the rice, veggies with the eggplant and onion, and protein with the turkey mince.

Storing

Store individual portions of rice and mince mixture on opposite ends of an airtight container (this will ensure the rice doesn't go soggy from the sauce). Allow it to cool at room temperature for no more than 2 hours before adding on the lid and refrigerating as adding the lid too early will create more moisture. It will keep in the fridge for about 4 days.

Reheating

Microwave. Add a drizzle of water over the rice (or an icecube) and add to the microwave and heat on 1 minute intervals until heated through (approx. 2 - 3 minutes). Stir after the first minute to get the sauce moving.

Stove. Add the entire contents to a skillet on medium heat, move frequently until heated through (approx. 5 minutes). This can dry it out more so you may want to add an extra drizzle of teriyaki sauce (or even just some extra soy sauce).

Freezing

You can freeze for up to 3 months for best texture (or 6 months if you don't mind). Noting the eggplant does lose a bit of texture, but it is largely protected by the teriyaki sauce.

I use the 2-cup Souper Cubes to freeze individual portions of the turkey and rice together. Add the teriyaki turkey and eggplant mixture to the bottom of each compartment, then spoon the cooked rice over the top - this helps protect the rice from absorbing too much sauce.

You can freeze the turkey mixture and rice separately for better control over the final texture, particularly if you want to reheat the rice on its own. I usually freeze them together because it is quicker, requires fewer containers and means the full meal is ready to grab-I am just a little lazy when it comes to creating extra washing up.

When reheating from frozen, place the frozen portion in a microwave-safe container with the rice on the bottom. Add a splash of water, cover loosely and microwave for 2-3 minutes to begin defrosting. Break the portion apart, stir well and continue heating in 60-second intervals until the rice is steaming and the turkey is piping hot through the centre.

FAQs

Other rice bowl recipes you'll like

Or have a look through all of my easy rice bowl meal preps for more inspiration

I hope you enjoy this as much as I do - Love & Pasta, Lauren x

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