Recipe description
June 11, 2026
Turkey Sauerkraut Rice Bowl
An inviting bowl of turkey, sauerkraut, and rice for gut-friendly flavor.
Fermented Foods
High Protein
Protein Rich
78%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Includes fermented sauerkraut for gut-friendly fiber and potential probiotics.
- Lean turkey provides protein with minimal added fats.
- Simple bowl format with a balance of protein, fiber, and carbohydrates.
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
ground turkey
400
gram
Sauerkraut
1
cup
Rice, brown
1
cup
Oil, olive
2
tablespoon
Garlic
2
clove
onion
1
piece
black pepper
1
teaspoon
paprika
1
teaspoon
fresh parsley
2
tablespoon
Instructions
1
In a pot, cook the brown rice according to package instructions.
2
In a large skillet, heat olive oil over medium heat and sauté diced onion and minced garlic until translucent.
3
Add ground turkey to the skillet and cook until browned.
4
Stir in sauerkraut, cooked rice, black pepper, and paprika. Mix well and cook for an additional 5 minutes.
5
Remove from heat and stir in chopped parsley before serving.
More Recipes For Your Gut
Nutrition
430 kcal
Calories
28 g
Protein
56 g
Carbohydrates
5 g
Fiber
5 g
Sugar
12 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
Is this dish suitable for a weight-management or high-protein diet?
Yes. Lean turkey provides protein to help with fullness, and the dish includes fiber from sauerkraut and rice. Keep portion sizes in line with your goals.
Are all ingredients gluten-free?
Sauerkraut and rice are naturally gluten-free; turkey is gluten-free. If you use any broths or sauces, check labels to avoid gluten.
Can I make this vegetarian or vegan?
Yes. Substitute turkey with plant-based protein like chickpeas, tofu, or tempeh, and use veggie broth. Sauerkraut should still be plant-based.
How should I store leftovers and how long will they keep?
Store in an airtight container in the fridge for 3–4 days. Freeze for longer storage; rice quality may change.
How do I reheat without overcooking the turkey or soggy rice?
Reheat gently in the microwave or on the stove with a splash of water or broth; cover to retain moisture.
What substitutions work well for flavor or dietary needs?
Swap rice for quinoa or cauliflower rice, or swap sauerkraut for kimchi if you like tanginess; adjust herbs.
How can I add more veggies to this dish?
Sauté mushrooms, peppers, or spinach with the turkey, or serve with a side of steamed greens to boost fiber and micronutrients.
How big are the portions and are there nutrition estimates?
Servings typically reflect a balanced plate; nutrition varies by exact ingredients. For estimates, check packaging or use a nutrition app.
Is sauerkraut okay for a low-FODMAP diet?
Sauerkraut contains fermented cabbage, which can be high in FODMAPs for some people. Start with a small portion if sensitive.
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