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10 Low-Carb to Zero-Carb Ground Turkey Recipes

If you follow a low-carb diet such as Keto or Carnivore to lose weight and improve your health, you need to consume various kinds of low- or zero-carb meat. Ground turkey is a good option as it has zero carbohydrates and can help with better heart and joint health. To use lean turkey meat in your meals, you can use these easy and affordable low-carb to zero-carb ground turkey recipes.

10 Low-Carb to Zero-Carb Ground Turkey Recipes
Highlights
  • Ground turkey is a zero-carb, moderate-fat, and high-protein meat, so it can be a good option for low-carb diets.
  • Ground turkey has a rich nutrition profile and provides essential minerals and vitamins, such as A, B6, B12, and D.
  • Regularly eating ground turkey can improve heart, joint, and mental health.
  • You can use ground turkey in many dishes, such as burgers, meatballs, and stir-fries.

Is Ground Turkey Meat Good for Low-Carb to Zero-Carb Recipes?

The short answer is yes. Ground turkey contains no carbohydrates, so it can be a good choice for those who follow low-carb or zero-carb diets like Keto or Carnivore.

These diets emphasize reducing carbohydrate intake to promote the ketosis state, which helps fat burning and improves metabolic health.

Also, ground turkey is a lean source of protein that provides essential nutrients without adding any carbohydrates to your diet [1].

It’s rich in protein, which supports muscle growth and repair and contains important B vitamins like B6 and B12, essential for energy production and brain function [2].

Additionally, ground turkey provides vital minerals such as zinc and selenium, which support immune function and overall health [3].

These health benefits of turkey come from a rich nutritional profile that makes turkey meat a good source of various minerals and vitamins.

Learn More: Can You Eat Turkey Bacon on the Carnivore Diet?

Ground Turkey's Consumption in U.S.

The National Turkey Federation reports that ground turkey makes up about 20-25% of all turkey consumption in the U.S.

Ground Turkey Nutritional Value

Raw ground turkey contains healthy protein, fat, vitamins, and minerals, and cooking it will boost these nutrients. Here’s the nutritional profile of 100 grams of ground turkey [4] [5].

NutrientsRaw Ground TurkeyCooked Ground Turkey
Calories (kcal) 150 203
Protein (g) 18.7 27.4
Fat (g) 8.34 10.4
Carbohydrates (g) 0 0
Calcium (mg) 21 28
Iron (mg) 1.17 1.52
Magnesium (mg) 21 30
Potassium (mg) 213 294
Sodium (mg) 69 78
Zinc (mg) 2.53 3.11
Manganese (mg) 0.008 0.011
Cholesterol (mg) 74 93
Vitamin B6 (mg) 0.35 0.633
Vitamin B12 (mcg) 1.2 1.34
Vitamin A (mcg) 22 24
Vitamin D (mcg) 0.1 0.2

Since ground turkey is a rich source of protein, fat, calcium, potassium, zinc, and vitamins, it can offer many health benefits.

Learn More: Can You Eat Pork Rinds on the Carnivore Diet?

The Health Benefits of Having Ground Turkey in Your Diet

Adding ground turkey to your low-carb diet can

  • Improve Heart Health,
  • Promote Joint Health, and
  • Boost Mental Health and Well-Being.

Improving Heart Health

Regularly eating turkey can help reduce cholesterol levels and improve heart health by regulating blood pressure [6]. A 2023 study indicated that consuming lean poultry, such as turkey, can lower LDL (bad) cholesterol and increase HDL (good) cholesterol [7].

Lower cholesterol levels and better-regulated blood pressure can reduce the risk of heart disease or stroke over time [8].

Promoting Joint Health

Turkey is rich in amino acids such as tryptophan and glutamine, which are important for joint health. Tryptophan is a precursor to serotonin, which can help manage pain perception and mood and support joint health [9].

Glutamine plays a key role in maintaining the integrity of joint tissues and cartilage [10]. Regular turkey consumption can support joint flexibility and reduce aches and pains associated with arthritis or other joint conditions.

Also, a 2020 study found that dietary protein, including poultry protein, can support joint health and reduce the progression of joint-related diseases [11].

Boosting Mental Health and Well-Being

Eating turkey regularly has been linked with improved mental well-being due to its high content of tryptophan, an amino acid that helps increase serotonin levels in the brain [12].

Increased serotonin levels are associated with better sleep quality, improved focus, and enhanced daily concentration levels [13].

Also, a 2016 study found that dietary tryptophan positively affects mood and cognitive functions, reducing stress levels overall [14].

With these benefits and a rich nutrition profile, ground turkey can be considered one of the best ingredients for low-carb to zero-carb recipes.

Learn More: What Is Speck Meat? 5 Best Brands of Speck Meat

Steady Growth in Ground Turkey Sales

Market research reports from Euromonitor indicate ground turkey sales have grown steadily in recent years, with a compound annual growth rate of about 5-6% from 2015-2020.

10 Low-Carb to Zero-Carb Ground Turkey Recipes

Ground turkey is a versatile ingredient you can use in many dishes, such as burgers, meatballs, and stir-fries. Here are 10 low-carb to zero-carb ground turkey recipes you can prepare easily and enjoy!

  • Southwest Turkey Lettuce Wraps
  • Turkey White Chili
  • Turkey and Pork Meatballs
  • Red Pepper Meatloaf
  • Turkey Breakfast Sausage
  • Turkey Bolognese Polenta Nests
  • Turkey Meatballs with Spinach
  • Healthy Steamed Dumplings
  • Turkey Tortellini Toss
  • Keto Turkey BBQ Burgers

You can also find various low-carb recipes containing ruminant meats by checking these Carnivore Diet recipes.

Southwest Turkey Lettuce Wraps

Prepare the following ingredients and follow the instructions to make 6 servings of these delicious lettuce wraps.

Ingredients

  • 2 oz. ground turkey
  • 1 can (15 ounces) tomato sauce
  • 3/4 cup shredded cheddar cheese
  • 18 lettuce leaves
  • 1 small onion
  • 2 tbsp chili powder
  • 3/4 tsp ground cumin
  • 1/2 tsp salt
  • 1/2 tsp pepper

Instructions

  1. Cook and crumble turkey with onion over medium heat for 8-10 minutes.
  2. Stir in seasonings and tomato sauce and bring to a boil.
  3. Reduce heat and simmer for about 10 minutes.
  4. Wrap the mixture in lettuce leaves, and add cheese and your favorite toppings.
  5. Enjoy!

You can also check the nutrition profile for 3 filled Southwest Turkey Lettuce Wraps in the following table.

Calories251 kcal
Fat 7 g
Carbohydrates 7 g
Protein 43 g
Cholesterol 75 mg
Sodium 806 mg

Turkey White Chili

Here are the ingredients and instructions for making 6 servings of Turkey White Chili.

Ingredients

  • 1/2 oz. ground turkey
  • 1 oz. turkey breast
  • 1/2 cup chopped onion
  • 3 garlic cloves
  • 2 tbsp canola oil
  • 1 tbsp water
  • 3 cups chicken broth
  • 1 can (15 oz.) of garbanzo beans or chickpeas
  • 2-1/2 tsp ground cumin
  • 1 tbsp jalapeno pepper
  • 1/2 tsp dried marjoram
  • 1/4 tsp dried savory
  • 2 tsp cornstarch

Instructions

  1. Heat canola oil over medium heat in a large saucepan or Dutch oven.
  2. Add onion and saute until tender, about 5 minutes.
  3. Add garlic and cook for 1 minute.
  4. Stir in cumin and cook for 5 minutes.
  5. Add cubed turkey breast and cook until no longer pink, then add ground turkey.
  6. Add broth, beans, jalapeno, marjoram, and savory, and bring to a boil.
  7. Reduce heat and simmer for 45 minutes.
  8. Dissolve cornstarch in water and stir into chili.
  9. Cook and stir for 2 minutes.
  10. Serve with cheese and sliced red onion.

The nutritional details for 1 cup of this turkey white chili are available in the following table.

Calories288 kcal
Fat 12 g
Carbohydrates 5 g
Protein 29 g
Cholesterol 73 mg
Sodium 635 mg

Turkey and Pork Meatballs

The following ingredients and instructions are all you need to make 6 servings of these yummy meatballs.

Ingredients

  • 1 oz. ground turkey
  • 1/4 oz. ground pork
  • 1 large egg
  • 3 slices wheat bread
  • 1/2 cup Romano or Parmesan cheese
  • 1 can (29 oz.) tomato sauce
  • 1 tbsp ketchup
  • 1 tbsp parsley
  • 1 tsp oregano
  • 1 tsp basil
  • 1 tsp seafood seasoning

Instructions

  1. Put the bread in a food processor to form fine crumbs.
  2. Transfer to a large bowl and mix bread crumbs with cheese, egg, ketchup, parsley, oregano, basil, and seasoning.
  3. Add turkey and pork and mix well.
  4. Shape into 24 balls with hands.
  5. Transfer to a slow cooker and pour sauce over top.
  6. Cook the meatballs for 4 hours.
  7. Enjoy!

You can also check the nutrition details for 4 Turkey and Pork Meatballs in the table below.

Calories273 kcal
Fat 14 g
Carbohydrates 9 g
Protein 27 g
Cholesterol 96 mg
Sodium 1049 mg

Red Pepper Meatloaf

The following ingredients and instructions are the only things you need to prepare and follow to make 4 servings of this Red Pepper Meat Loaf.

Ingredients

  • 1/2 oz. ground turkey
  • 1/2 pz. ground pork
  • 1 egg
  • 1-1/2 tsp milk
  • 3/4 cup cornbread
  • 1/4 cup red pepper
  • 2 tbsp onion
  • 2 tbsp barbecue sauce

Instructions

  1. Preheat the oven to 350°.
  2. Mix egg, milk, cornbread, red pepper, and onion in a small bowl.
  3. Add pork and turkey to the mixture and mix well.
  4. Shape into a loaf and put in a greased baking dish.
  5. Add barbecue sauce.
  6. Bake for 40-45 minutes in the oven.
  7. Serve hot and enjoy!

You can check the nutritional profile for 1 piece of this delicious meatloaf in the following table.

Calories299 kcal
Fat 18 g
Carbohydrates 11 g
Protein 22 g
Cholesterol 109 mg
Sodium 291 mg

Turkey Breakfast Sausage

To make 8 servings of this yummy sausage, prepare the ingredients listed and follow the easy instructions below.

Ingredients

  • 1 oz. ground turkey
  • 1/4 tsp ground ginger
  • 3/4 tsp salt
  • 1/2 tsp pepper

Instructions

  1. Put the turkey into a large bowl and add the salt, pepper, and ginger.
  2. Mix all the ingredients and shape them into eight 2-inch patties.
  3. Cook patties over medium heat in a greased skillet for 4-6 minutes on each side.
  4. Enjoy warm or let it cool.

Here you can check the nutritional information for each of these sausages in the following table.

Calories85 kcal
Fat 5 g
Carbohydrates 0 g
Protein 10 g
Cholesterol 45 mg
Sodium 275 mg

Turkey Bolognese Polenta Nests

You need the following ingredients and instructions to make 24 servings of this soup.

Ingredients

  • 1/2 oz. ground turkey
  • 3/4 cup Parmigiano-Reggiano cheese
  • 1 cup yellow cornmeal
  • 1/2 cup heavy whipping cream
  • 1/3 cup tomato paste
  • 3 cups chicken stock
  • 1 cup onion
  • 3 garlic cloves
  • 1 tbsp olive oil
  • 1 tsp Italian seasoning
  • 1/4 tsp salt
  • 1/4 tsp pepper

Instructions

  1. Preheat the oven to 350° and coat 24 mini muffin cups with cooking spray.
  2. Bring 3 cups of chicken stock to a boil in a large, heavy saucepan.
  3. Reduce the heat and add cornmeal slowly.
  4. Cook and stir with a wooden spoon for 15-20 minutes until polenta is thickened.
  5. Stir in cheese, cream, salt, and pepper.
  6. Spoon 2 tablespoons of the polenta mixture into each mini muffin cup.
  7. Press an indentation in the center of each with the end of the handle of a wooden spoon to create a nest shape as the polenta cools.
  8. Heat oil over medium heat, add onion, and saute for 2-3 minutes in the same saucepan.
  9. Add garlic and cook for 1 more minute.
  10. Add turkey and saute until no longer pink.
  11. Stir in tomato paste, Italian seasoning, and remaining chicken stock and cook for about 5 minutes, until thickened.
  12. Fill each polenta indention with about 2 teaspoons of turkey mixture.
  13. Bake for 25-30 minutes until the edges are golden.
  14. Remove from oven and let it cool for at least 10 minutes before removing from muffin cups.
  15. Enjoy hot, or you can refrigerate or freeze for later use.

The following table mentions the nutritional details of each serving of this Turkey Bolognese Polenta Nest.

Calories80 kcal
Fat 8 g
Carbohydrates 5 g
Protein 4 g
Cholesterol 14 mg
Sodium 154 mg

Turkey Meatballs with Spinach

Here are the ingredients you must prepare and the instructions you need to follow to make 4 servings of this Turkey Meatballs with Spinach.

Ingredients

  • 1 oz. ground turkey
  • 1 package (10 oz.) spinach
  • 2 tbsp onion
  • 1 large egg
  • 1 cup bread crumbs
  • 1 tsp salt

Instructions

  1. Mix spinach, egg, bread crumbs, onion, and salt, in a bowl.
  2. Add turkey and mix lightly.
  3. Shape into twelve 2-inch balls.
  4. Place meatballs on a greased baking pan and bake for 20 minutes or until the meat is no longer pink.
  5. Drain meatballs on paper towels and enjoy!

You can check the nutritional facts for 3 turkey meatballs in the table below.

Calories234 kcal
Fat 10 g
Carbohydrates 8 g
Protein 27 g
Cholesterol 121 mg
Sodium 568 mg

Healthy Steamed Dumplings

To make 50 dumplings, you only need to prepare the ingredients listed below and follow the instructions.

Ingredients

  • 1 oz. ground turkey
  • 1 large egg
  • 1 cup Chinese or napa cabbage
  • 6 cabbage leaves
  • 50 pot sticker or gyoza wrappers
  • 4 garlic cloves
  • 1/4 cup cilantro
  • 1/4 cup chives
  • 3 tbsp rice vinegar
  • 1 tbsp sesame oil
  • 1 tsp ground ginger
  • 1 tsp Chinese five-spice powder
  • 1/2 tsp lemon zest
  • 1/2 tsp pepper
  • 1 tsp salt

Instructions

  1. Mix all the ingredients in a bowl.
  2. Place 1 tablespoon filling in the center of each pot sticker wrapper.
  3. Moisten the edge of the gift with water and fill the wrapper with ingredients. Close the edges and fold the front several times to form a pleated pouch.
  4. Place the meatballs on the work surface so that the bottom is smooth.
  5. Line a steamer basket with six cabbage leaves. Arrange dumplings 1 inch apart over cabbage and place in a large saucepan over 1 inch of water.
  6. Bring to a boil and steam for 6-8 minutes or until cooked through.
  7. Discard cabbage and enjoy!

The following table shows the nutritional facts of 6 servings of these dumplings.

Calories44 kcal
Fat 4 g
Carbohydrates 2 g
Protein 3 g
Cholesterol 17 mg
Sodium 79 mg

Turkey Tortellini Toss

You can make 4 servings of Turkey Tortellini Toss by preparing the ingredients and following the instructions below.

Ingredients

  • 1 oz. ground turkey
  • 2 cups (about 8 oz.) cheese tortellini
  • 1 cup Asiago cheese
  • 2 medium zucchini
  • 2 garlic cloves
  • 1 tbsp olive oil
  • 1 cup cherry tomatoes
  • 1 teaspoon dried oregano
  • 1/2 tsp salt
  • 1/4 tsp red pepper flakes

Instructions

  1. Cook tortellini according to the directions on its package.
  2. Cook turkey, zucchini, and garlic over medium heat for 7-9 minutes until the turkey is no longer pink.
  3. Add tomatoes, oregano, salt, and pepper flakes and cook for 2 minutes. Then stir in 3/4 cup cheese.
  4. Drain tortellini, add to skillet, and toss to mix well.
  5. Drizzle with oil and sprinkle the remaining cheese.
  6. Enjoy!

You can also find the nutritional details for each cup of this Turkey Tortellini Toss in the following table.

Calories332 kcal
Fat 20 g
Carbohydrates 8 g
Protein 32 g
Cholesterol 101 mg
Sodium 449 mg

Keto Turkey BBQ Burgers

To make 4 yummy burgers, you need to prepare the ingredients listed below and follow the instructions step by step.

Ingredients

  • 1 lb ground turkey
  • 1 tbsp olive oil
  • 1/4 cup low-carb BBQ sauce

Instructions

  1. Add the turkey and BBQ sauce to a large bowl and mix well.
  2. Marinade the meat mixture in the fridge for 30 minutes for extra flavor.
  3. Form patties and set aside.
  4. Heat a tablespoon of olive oil in a frying pan on a medium heat.
  5. Place the turkey burgers in the pan and cook for about 5 minutes on each side until both sides are golden and the turkey is cooked through. The exact cooking time will vary with the thickness of the burgers.

Serve hot when done and enjoy! You can also check the nutritional information for each of these burgers in the following table.

Calories150 kcal
Fat 3 g
Carbohydrates 2 g
Protein 28 g

Learn More: 20 Best Carnivore Diet Desserts Recipes

Conclusion

Ground turkey is one of the best choices to add to your low-carb diets like Keto and Carnivore due to zero carbohydrates, moderate fat, and high protein.

You can add turkey meat to your meal plan with low-carb to zero-carb ground turkey recipes provided in this article to enjoy these easy-to-make foods that provide essential nutrients your body needs.

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