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Veggie-Loaded Turkey Sloppy Joes

Veggie-Loaded Turkey Sloppy Joes: Healthy Comfort in Every Bite

Veggie-Loaded Turkey Sloppy Joes are a nutritious twist on a beloved classic, packed with veggies and flavor, making mealtime easy and enjoyable.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner
Cuisine: American
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Filling
  • 1 tablespoon Olive oil Cooking fat for sautéing vegetables; substitute with avocado oil.
  • 1 medium Finely chopped onion Adds sweetness; shallots or green onions work well.
  • 1 medium Carrot (peeled and grated) Provides sweetness; finely chopped bell peppers can work in a pinch.
  • 1 medium Zucchini (grated) Adds moisture; yellow squash is a great alternative.
  • 2 cloves Garlic (minced) Enhances flavor; garlic powder can be used.
  • 1 teaspoon Kosher salt Essential for seasoning; regular salt can be substituted.
  • 1/2 teaspoon Ground pepper Adjust to taste.
  • 1 pound Ground turkey Lean meat base; substitute with ground chicken or beef.
  • 2 cups Baby spinach (chopped) Provides added nutrition; can use kale.
For the Sauce
  • 6 ounces Tomato paste Forms the base; can substitute with crushed tomatoes.
  • 1 tablespoon Brown sugar (or honey/maple syrup) Adds sweetness; reduce or omit as desired.
  • 1 tablespoon Dijon mustard Adds tanginess; yellow mustard can be used.
  • 1 tablespoon Worcestershire sauce Infuses savory depth; look for gluten-free version if needed.
  • 1 tablespoon Soy sauce (or tamari) Enhances savory notes; use tamari for gluten-free.
  • 1/2 cup Water Adjust based on desired sauce consistency.
For Serving
  • 4 pieces Whole wheat hamburger buns Feel free to use gluten-free buns.

Equipment

  • large skillet

Method
 

Step-by-Step Instructions
  1. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat for about 2 minutes.
  2. Add the finely chopped onion and sauté for 2-3 minutes until soft and golden.
  3. Stir in the grated carrot and zucchini, cooking for another 3-4 minutes.
  4. Add minced garlic, kosher salt, and ground pepper, cooking for an additional minute.
  5. Introduce ground turkey, breaking it apart, and brown for about 5-7 minutes.
  6. In a bowl, combine tomato paste, brown sugar, Dijon mustard, Worcestershire sauce, soy sauce, and water.
  7. Once turkey is fully cooked, stir in chopped spinach and pour prepared sauce over, mixing well and cooking for 2 minutes.
  8. Serve ¾ cup of filling on toasted whole wheat hamburger buns.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 45gProtein: 30gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 4gCholesterol: 75mgSodium: 600mgPotassium: 700mgFiber: 6gSugar: 8gVitamin A: 5000IUVitamin C: 20mgCalcium: 60mgIron: 2mg

Notes

For a thicker sauce, reduce water. Make ahead and store filling for convenience.

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