Last Updated on January 15, 2025 by Arif Chowdhury

When it comes to healthy eating, finding a meal that is both nutritious and satisfying can feel like a challenge.

Today, we’re diving into a delightful dish that checks all the boxes: Roasted Turkey Breast with Brussels Sprouts and Balsamic Glaze. This recipe is not just a feast for the senses; it’s also a fantastic option for anyone looking to maintain a healthy lifestyle while enjoying delicious food.

Let’s get cooking!

Why Turkey Breast is a Great Choice

Turkey breast is often celebrated as one of the healthiest meats you can eat. A 3-ounce serving of roasted turkey breast contains about 26 grams of protein and only 2 grams of fat. This makes it an excellent choice for those aiming for weight loss, as protein helps keep you full longer.

According to the USDA, swapping out higher-fat meats for lean options like turkey can significantly reduce caloric intake.

The Benefits of Brussels Sprouts

Brussels sprouts are tiny nutritional powerhouses. Not only are they low in calories—about 38 calories per cup—but they are also high in fiber, vitamins C and K, and antioxidants.

Research from the American Institute for Cancer Research suggests that eating cruciferous vegetables like Brussels sprouts may lower the risk of certain types of cancer. Plus, they’re super versatile and can be prepared in a variety of ways, making them a great addition to any meal.

The Magic of Balsamic Glaze

Balsamic glaze adds a touch of sweetness and tanginess to your dish, elevating the flavors of both the turkey and the Brussels sprouts. Balsamic vinegar is low in calories and rich in antioxidants, which can help combat inflammation.

A study published in Nutrition Research found that vinegar consumption may improve insulin sensitivity, making it a great addition to meals for those managing their blood sugar levels.

Ingredients You’ll Need

To whip up this delicious Roasted Turkey Breast with Brussels Sprouts and Balsamic Glaze, gather the following ingredients:

• 1.5 pounds turkey breast (boneless and skinless)
• 1 pound Brussels sprouts (trimmed and halved)
• 3 tablespoons olive oil
• Salt and pepper (to taste)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 cup balsamic vinegar
• 2 tablespoons honey (or maple syrup for a vegan option)
• 1 teaspoon Dijon mustard (optional for added depth of flavor)

Cooking Instructions

Step 1: Preheat the Oven (Approx. 10 minutes)

Start by preheating your oven to 400°F (200°C). This is a crucial step, as a hot oven ensures even cooking and helps create that beautiful golden-brown crust on the turkey.

Step 2: Prepare the Turkey Breast (Approx. 5 minutes)

While the oven is preheating, prepare your turkey breast. Pat it dry with paper towels to remove any excess moisture, which will help it roast beautifully. Season both sides generously with salt, pepper, garlic powder, and onion powder.

Step 3: Prepare the Brussels Sprouts (Approx. 5 minutes)

In a large bowl, toss the halved Brussels sprouts with 2 tablespoons of olive oil, salt, and pepper. Make sure they are evenly coated, as this will help them roast evenly and become crispy.

Step 4: Roast the Turkey and Brussels Sprouts (Approx. 25-30 minutes)

In a large roasting pan, place the seasoned turkey breast in the center and arrange the Brussels sprouts around it.

Drizzle the remaining tablespoon of olive oil over the sprouts. Roast in the preheated oven for about 25-30 minutes, or until the internal temperature of the turkey reaches 165°F (74°C). The Brussels sprouts should be golden and tender.

Step 5: Make the Balsamic Glaze (Approx. 10 minutes)

While the turkey and Brussels sprouts are roasting, it’s time to prepare the balsamic glaze. In a small saucepan, combine the balsamic vinegar, honey (or maple syrup), and Dijon mustard (if using).

Bring it to a gentle boil over medium heat, then reduce the heat and let it simmer for about 8–10 minutes, or until it thickens slightly. Stir occasionally to prevent burning.

Step 6: Serve and Enjoy (Approx. 5 minutes)

Once the turkey and Brussels sprouts are done roasting, remove them from the oven. Let the turkey rest for about 5 minutes before slicing it. Drizzle the balsamic glaze over the turkey and Brussels sprouts for a finishing touch. Serve warm and enjoy the delightful flavors!

Serving Suggestions

This recipe serves about 4 people, making it perfect for family dinners or meal prep for the week. Pair it with a side of quinoa or a fresh salad for a complete and balanced meal.

The leftovers can be stored in an airtight container in the refrigerator for up to 4 days, making it a great option for quick lunches or dinners.

Nutritional Benefits

Here’s a quick breakdown of the nutritional content per serving of this Roasted Turkey Breast with Brussels Sprouts and Balsamic Glaze:

• Calories: Approximately 350
• Protein: 30 grams
• Carbohydrates: 20 grams
• Fat: 15 grams

Why This Recipe Works for Weight Loss

This dish is not only delicious but also designed to keep you satisfied without overloading on calories. The lean protein from the turkey keeps you full, while the fiber from the Brussels sprouts aids digestion and contributes to a feeling of fullness.

A study published in the Journal of Nutrition found that meals high in protein and fiber can help reduce overall calorie intake throughout the day.

A Quick Look at Weight Loss Statistics

Did you know that according to the CDC, approximately 42% of American adults are classified as obese?

This highlights the importance of making healthier food choices. Recipes like this Roasted Turkey Breast with Brussels Sprouts can play a significant role in helping individuals make nutritious choices without sacrificing flavor.

Tips for Customization

One of the best aspects of cooking at home is the ability to customize recipes to suit your tastes. Here are some ideas:

• Add Other Vegetables: Feel free to toss in other veggies like carrots, sweet potatoes, or even asparagus for added color and nutrition.
• Spice It Up: If you enjoy a bit of heat, consider adding red pepper flakes or a pinch of cayenne pepper to the balsamic glaze.
• Herb Infusion: Fresh herbs like rosemary or thyme can be added to the turkey for an extra burst of flavor. Just sprinkle them over the turkey before roasting.

A Meal to Savor

Cooking is not just about nourishment; it’s about creating experiences and memories. This Roasted Turkey Breast with Brussels Sprouts and Balsamic Glaze is a dish that brings warmth and flavor to your table, proving that healthy eating can be enjoyable and satisfying.

So, gather your ingredients, embrace the joy of cooking, and indulge in a meal that’s not only delicious but also good for you. Each bite will remind you that balanced eating can be both delightful and fulfilling.