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turkey meatloaf meal prep

Turkey Meatloaf & Cauliflower Rice Pilaf

Course: Main Course
Cuisine: American
Prep Time: 20 minutes
Cook Time: 50 minutes
Total Time: 1 hour 10 minutes
Servings: 5 meals
Author: Bobby Parrish


For the Meatloaf:

  • 1.5 pounds lean ground turkey breast
  • ½ a large onion chopped
  • 2 stalks of celery diced
  • 2 medium size carrots diced
  • ½ red bell pepper diced
  • 1 teaspoon dried thyme
  • 3 cloves of garlic minced
  • 1 egg
  • 1 tablespoon worcestershire sauce
  • 1/2 cup plus 3 tablespoons of ketchup
  • 1 tablespoon fresh Italian parsley chopped
  • 1 tablespoon hot sauce
  • 2 teaspoons agave nectar or honey
  • Olive oil
  • Kosher salt
  • Freshly cracked black pepper

For the cauliflower rice:

  • 1 medium size head of cauliflower
  • ½ an onion chopped
  • 1 cup of cremini or baby bella mushrooms sliced
  • ½ pound asparagus sliced
  • 1 medium size yellow squash chopped
  • ½ teaspoon dried thyme
  • 2 cloves of garlic minced
  • Zest of 1 lemon
  • 2 teaspoons fresh chives finely sliced
  • 2 teaspoons fresh Italian parsley chopped
  • Olive oil
  • Kosher salt
  • Freshly cracked black pepper


  1. Cook’s Notes: It’s best to bake the meatloaf in a loaf pan, I have an Amazon link to the one I use below the recipe. The ground turkey mixture is loose, if you try to bake it free form on a sheet tray it will spread out and lose its form.
  2. Ground turkey is very lean and will become very dry if overcooked. It took 45 minutes to cook the meatloaf to 160 degrees F, which is the safe temperature for eating turkey. If you don’t have one already, I highly suggest buying a probe thermometer for this recipe. It’s also very useful for thick cut steaks, chops, and roasts. I have a link to the one I use below the recipe.
  3. When slicing asparagus, first grab a piece and bend it in half from both sides. The part where it breaks is the divider between the tender edible side that has the tip, and the tough, woody side you don’t want to eat. Slice the edible part for this recipe and save the tough part for flavoring soups and stocks. Watch the video to see exactly how I do this.
  4. Begin Cooking:
  5. For the meatloaf, pre-heat oven to 350 degrees F. Pre-heat a large pan over medium heat with 2 teaspoons of olive oil for 2 minutes. Add the onions, celery, carrots, red peppers, dried thyme, ½ teaspoon salt, and a couple crack of black pepper. Cook for 8 minutes, stirring a few times. Add the minced garlic and cook for another 6 minutes or until all the veggies has shrunken down. Check for seasoning, you will most likely need to add a little more salt. Set the pan aside and allow to cool for 5-10 minutes. Meanwhile, in a large bowl, add the ground turkey, egg, worcestershire sauce, 3 tablespoons of ketchup, 1 tablespoon of parsley, 1.25 teaspoons salt, and a few cracks of pepper. Once the veggie mixture has cooled down, add all of it to the bowl with the turkey and mix very well using your hands.
  6. Pour the turkey mixture into a meatloaf pan, pack it well, and set aside. Make the ketchup glaze by combing the remaining ½ cup ketchup, hot sauce, and agave nectar in a small bowl, mix well. Spoon enough glaze over the top of the meatloaf to cover it well, save any leftover glaze for later. Place the loaf pan on a sheet tray and bake for roughly 45 minutes, or until the internal temperature in the middle of the loaf is 160 degrees F.
  7. Meanwhile, make the cauliflower rice pilaf by cutting the head of cauliflower into 4 smaller pieces and grating it on the largest part of a box grater, trying not to great too much of the stalk, set aside. Pre-heat a large pan over medium heat with 2 teaspoons of olive oil for 2 minutes. Add the onions, mushrooms, asparagus, squash, dried thyme, ½ teaspoon salt, and few cracks of pepper. Cook for 10 minutes, stirring a few times. Add the garlic and cook another 3 minutes. Add the grated cauliflower along with ¼ teaspoon of salt, mix well, and place a lid or a sheet tray over the top of the pan and let it steam for 3-4 minutes. Make sure not to overcook the cauliflower rice as it will get mushy, you want it to still have some texture to it. After 3 minutes, check for doneness. If it’s done, turn the heat off and add the lemon zest, parsley, chives, and check for seasoning. You may need a little more salt or a squeeze of lemon juice. Mix well and set aside.
  8. Once the meatloaf is done, allow it to cool for 20 minutes before you cut it, otherwise it will fall apart. The meatloaf and cauliflower rice pilaf will keep in the fridge for 5 days, or can be frozen. When reheating, I like to take the lid off, cover the container with tin foil, and place in a 400 F for 10-15 minutes. If you are using a microwave, take the lid off, cover the container with a wet paper towel, this will keep the food moist. Enjoy!

Recipe Notes

308 calories per meal
6.4 grams of fat per meal
23 grams of carbs per meal
36.8 grams of protein per meal
5 grams of fiber per meal