Turkey and Sweet Potato Mash with Green Beans
This balanced Mediterranean-inspired meal is designed for high-performance fueling, providing a substantial 86g of protein and 94g of complex carbohydrates per serving. By combining lean turkey breast with nutrient-dense sweet potatoes and fiber-rich green beans, this dish offers a clean, satiating profile ideal for post-workout recovery or structured meal prep. The turkey is baked to retain moisture, while the sweet potatoes are mashed to create a creamy, comforting base that pairs perfectly with the crisp-tender green beans. It is a straightforward, whole-food approach to lunch that avoids heavy sauces while delivering deep, savory satisfaction through simple seasoning and high-quality ingredients.
Nutrition (per serving)
Calories
910
Protein
86 g
Carbs
94 g
Fat
20 g
Ingredients
- 300 g Turkey breast, boneless and skinless
- 350 g (about 1 large) Sweet potato, peeled and cubed
- 150 g Fresh green beans, trimmed
- 15 ml (1 tbsp) Olive oil
- 2 g (1/2 tsp) Salt
- 1 g (1/4 tsp) Black pepper
- 2 g (1/2 tsp) Garlic powder
Instructions
- Preheat your oven to 200°C (400°F).
- Place the cubed sweet potatoes in a pot of boiling water and cook for 12–15 minutes until fork-tender.
- While potatoes boil, place the turkey breast on a parchment-lined baking sheet. Drizzle with 5ml (1 tsp) of olive oil and season with half the salt, pepper, and garlic powder.
- Bake the turkey in the oven for 20–25 minutes, or until the internal temperature reaches a safe 74°C (165°F).
- Steam the green beans for 5–7 minutes until bright green and tender-crisp. Drain well.
- Drain the sweet potatoes and return them to the pot. Add the remaining 10ml (2 tsp) of olive oil, the rest of the salt, pepper, and garlic powder. Mash until smooth.
- Slice the cooked turkey into strips or cubes.
- Assemble the meal by placing the mash on the plate, topping with turkey, and serving the green beans on the side.
Pro tips
- Do not over-boil the potatoes; drain them as soon as a fork slides in easily to prevent a watery mash.
- To save money, use turkey thighs instead of breast, though note this will increase the fat content slightly.
- For a higher-protein swap, replace the green beans with an equal weight of edamame or chickpeas.
- To store for meal prep, keep the components in separate airtight containers to prevent the turkey from drying out or the beans from becoming soggy.
- If the turkey looks dry, brush it with a tiny bit of chicken broth before reheating.
Storage & reheating
Store in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave for 90 seconds on medium power, adding a splash of water to the turkey to keep it moist.
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Frequently asked questions
Can I use ground turkey instead of breast?
Yes, you can pan-brown 300g of lean ground turkey as a direct substitute for the breast, which may reduce cooking time to about 8–10 minutes.
Why is my mash too runny?
You likely left too much cooking water in the pot. Drain the potatoes thoroughly in a colander and let them steam dry for a minute in the hot pot before mashing.
Is this suitable for freezing?
Yes, this dish freezes well for up to one month. Thaw in the refrigerator overnight before reheating.
