Turkey & Veggie Cups | protein

Hello! This is a fairly simple and tasty recipe high in protein that includes lots of delicious veggies as well! Why is protein important? Well, without it, we put ourselves at risk for serious medical illnesses. I can tell this will be a favorite of mine moving forward. Check it out :-).

*Note: Spinach/quinoa salad pictured with turkey/veggie cups are not included in recipe or nutrition facts*

Yields 7 Servings

*click through gallery above*

You will need:

  • 1 lb extra lean ground turkey
  • 1/4 cup uncooked Tri-Color couscous
  • 2 oz red onion, finely chopped
  • 2 oz yellow squash, finely chopped
  • 2 oz zucchini, finely chopped
  • 2 oz orange bell pepper, finely chopped
  • 2 oz red pepper, finely chopped
  • 2 oz green bell pepper, finely chopped
  • 1 oz nonstick coconut oil
  • 1 large egg
  • 2 tbsp Texas Pete hot sauce
  • 2 tbsp garlic powder
  • 2 tbsp Cajun seasoning
  • 2 tbsp onion powder
  • 1 tbsp dijon mustard
  • 1 tbsp Worcestershire sauce


  • chop all vegetables VERY finely
  • in medium sized bowl: combine all ingredients (minus bbq sauce)
  • mesh together evenly with clean hands
  • spray muffin pan with nonstick coconut oil
  • mold 1-1.5 inch sized turkey/veggie balls
  • add “muffins” to pan
  • top with 1 tbsp of bbq sauce, per cup
  • bake on 400 degrees Fahrenheit for 20 minutes
  • top cups with remainder of bbq sauce
  • Enjoy!

Health Benefits 

turkey/veggie cups

  • low in saturated fat
  • high in Vitamin A
  • very high in Vitamin B6
  • very high in Vitamin C
  • high in protein
    • our brains rely on protein! Lean meat (in this case, extra lean ground turkey) are rich sources of protein. Without protein, our blood, muscles, hair, nails, and bones will suffer detrimentally. Protein deficiencies are directly linked to nausea, headaches, blackouts, depression, insomnia, lethargy, and more.
  • low in carbohydrates
    • Willow Lawson informs us that “Carbohydrates can make you feel tired because they increase the brain’s level of the amino acid tryptophan, which in turn spurs the brain to make the calming neurotransmitter serotonin. Serotonin is important for normal sleep patterns, learning, blood pressure and appetite, among many other functions.”
    • Carbohydrates quickly turn to sugar! This is why consumption in excess leads to borderline exhaustion; well, for me :-(
  • the BBQ sauce that I used (Weber’s) does not include high corn fructose syrup, it embodies all natural ingredients, and is gluten free
    • Dr. Bruce Ames conducted research at the Children’s Hospital Oakland Research Institute and found that: “high doses of free fructose have been proven to literally punch holes in the intestinal lining allowing nasty byproducts of toxic gut bacteria and partially digested food proteins to enter your blood stream and trigger the inflammation that we know is at the root of obesity, diabetes, cancer, heart disease, dementia, and accelerated aging.” — YIKES! I know that we all love a good BBQ sauce. Cookout season has commenced. Summer is approaching. I get it. But as I am always saying, there are ways to eat good while being health conscious. I do it every day! Make smarter choices, people. It will go a long way. Try the Weber brand 😉

Comment below & share!

Talk soon,


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