Recipe description
September 27, 2026
Gentle Digestion Turkey Rice Tray Bake
A comforting turkey and rice bake for simple, balanced, digestion-friendly everyday eating.
Gentle on Digestion
High Protein
One Pot Meal
64%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Balanced with lean turkey, vegetables, olive oil, and rice.
- Includes fiber- and polyphenol-containing onion, carrot, and garlic.
- Simple one-tray preparation makes it practical for everyday meals.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Turkey, breast
300
gram
Rice
1
cup
Onion
1
piece
Carrot
2
piece
Garlic
2
clove
Oil, olive
1
tablespoon
Vegetable broth
2
cup
Salt
1
teaspoon
Black pepper
1
teaspoon
Instructions
1
Preheat the oven to 200°C (180°C fan). Peel and dice the onion, carrot, and garlic.
2
Heat the olive oil in an oven-safe tray over medium heat. Add the onion and carrot, and sauté for 3–4 minutes until slightly softened.
3
Add the garlic and turkey pieces, season with salt and pepper, and stir for 2 minutes until the turkey is lightly browned.
4
Stir in the rice, then pour over the vegetable broth and mix everything together.
5
Cover the tray tightly with foil and bake for 30 minutes, until the rice is tender and the liquid is absorbed.
6
Remove the foil, fluff the rice, and rest for 2 minutes before serving.
More Recipes For Your Gut
Nutrition
500 kcal
Calories
37 g
Protein
78 g
Carbohydrates
5 g
Fiber
6 g
Sugar
10 g
Fat
2 g
Saturated fat
3.2 g
Salt
FAQ
How many servings does this turkey rice tray bake make?
The recipe makes 2 servings.
What oven temperature should I use?
Bake at 200°C conventional or 180°C fan.
How do I know when the turkey is safely cooked?
The turkey should be opaque throughout and reach 74°C in the thickest piece when checked with a food thermometer.
What type of rice works best?
White long-grain rice is a practical choice. Other varieties may need different liquid amounts or cooking times, so check the packet instructions.
Can I use any baking tray?
Use a tray that is suitable for stovetop and oven use, since the recipe starts by sautéing the ingredients in the tray.
Why is the tray covered with foil?
The foil helps retain steam so the rice cooks evenly and absorbs the broth.
Can I replace turkey breast with another meat?
You can use boneless chicken or turkey thigh in similar-sized pieces, but cooking time may vary. Always check that the meat is fully cooked.
How should I store leftovers?
Cool leftovers promptly, refrigerate them within 2 hours, and use cooked rice within 1 day. Reheat it thoroughly until steaming hot, and only reheat it once.
What can I serve with this tray bake?
Serve it with extra vegetables or a fermented side if these suit you, creating a more varied meal.
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