Turkey cutlets are a lean, flavorful and versatile ingredient that can be prepared in many healthy ways. Follow these tips and recipes to enjoy juicy nutritious turkey cutlets for any meal.
Benefits of Cooking with Turkey Cutlets
Turkey cutlets provide a range of health benefits
-
High in protein – A 3 ounce serving contains 26g of protein. Protein helps build muscle, keeps you feeling full, and provides lasting energy.
-
Low in fat and calories – Turkey cutlets are much leaner than alternatives like chicken with skin or beef A 3 ounce serving has only 2g of fat and 120 calories
-
Rich in vitamins and minerals like zinc, selenium, vitamins B6 and B12. These support your immune system and metabolism.
-
Versatile and quick cooking – Thin turkey cutlets cook faster than a whole turkey breast. They work great on the stovetop, grill, or baked in the oven.
Choosing and Preparing Turkey Cutlets
When selecting and prepping turkey cutlets:
-
Look for cuts that are 1⁄4 to 1⁄2 inch thick. Thinner cuts will cook faster.
-
Pat the cutlets dry before cooking to help them brown nicely.
-
Pound the meat with a mallet to an even thickness if needed. This helps them cook evenly.
-
Season simply with salt, pepper, herbs, and spices. Go easy on salt to limit sodium.
-
Consider a light drizzle of oil to keep the cutlets moist while cooking. Olive or avocado oil add healthy fats.
Healthy Ways to Cook Turkey Cutlets
Bake Turkey Cutlets
Baking is a simple hands-off approach. Preheat oven to 400°F. Place seasoned cutlets on a parchment lined baking sheet. Bake for 15-18 minutes until no longer pink inside. For added flavor and crunch, coat with breadcrumbs or finely crushed nuts before baking.
Sauté Turkey Cutlets
Sautéing on the stovetop adds nice browning. Heat 1 tsp oil in a skillet over medium-high heat. Add cutlets and cook 4-5 minutes per side until browned and cooked through. Sauté some onions or mushrooms in the same pan for extra flavor.
Grill Turkey Cutlets
Grilling imparts a delicious smoky char. Oil the grates of a preheated grill. Place cutlets directly on the grill for 2-3 minutes per side. Move them around to avoid sticking. Brush with a flavorful sauce during the last few minutes.
Air Fry Turkey Cutlets
Air frying is fast with a crispy texture and less oil than pan frying. Toss cutlets with 1 tsp avocado oil, salt, and pepper. Air fry at 400°F for 9-12 minutes, flipping halfway. Spritz with oil if they look dry.
Add Lots of Flavor!
After browning, add heathy ingredients to build flavor. Options include:
-
Fresh herbs – Basil, thyme, rosemary, sage, oregano. Add during last few minutes of cooking.
-
Citrus – Lemon, lime, orange juice and zest brighten up the flavor.
-
Veggies – Onions, peppers, mushrooms, zucchini, tomatoes. Sauté in same pan.
-
Healthy fats – Avocado oil, olive oil, nuts, seeds.
-
Sauces/marinades – Pesto, chimichurri, teriyaki, mustard glazes. Brush on during cooking.
5 Healthy and Delicious Turkey Cutlet Recipes
1. Grilled Turkey Cutlets with Peach Salsa
A sweet and savory combo of grilled turkey topped with fresh peach salsa.
- 1 lb turkey cutlets
- 1 tbsp avocado oil
- 1 peach, diced
- 1/4 red onion, diced
- 1 tbsp lime juice
- 2 tbsp chopped cilantro
- Salt and pepper
Brush cutlets with avocado oil and season with salt and pepper. Grill over medium-high heat 2-3 minutes per side until lightly charred and cooked through. In a bowl, combine peach, onion, lime juice, cilantro, and salt. Top grilled cutlets with peach salsa.
2. Turkey Cutlets with Creamy Avocado Sauce
Turkey cutlets baked until golden then topped with a rich avocado cream sauce.
- 1 lb turkey cutlets
- 1/4 cup breadcrumbs
- 2 tbsp olive oil, divided
- 1 avocado
- 1/4 cup Greek yogurt
- 1 tbsp lime juice
- 2 tbsp cilantro, chopped
- Salt and pepper
Toss turkey cutlets with 1 tbsp oil then coat with breadcrumbs. Bake at 400°F for 15 minutes until cooked through. Blend together avocado, yogurt, lime juice, 1 tbsp oil, cilantro, and salt. Top baked cutlets with avocado cream sauce.
3. Pesto Turkey Cutlets with Tomatoes
Turkey cutlets sautéed in pesto and served with fresh tomatoes.
- 1 lb turkey cutlets
- 3 tbsp pesto
- 1 tbsp olive oil
- 2 cups cherry tomatoes, halved
- Basil leaves for garnish
- Salt and pepper
Season turkey with salt and pepper. Heat oil in skillet over medium-high heat. Sauté cutlets 2-3 minutes per side until browned. Spread pesto over cutlets last 2 minutes of cooking. Remove cutlets and add tomatoes to same pan. Sauté 1 minute until softened. Top turkey with tomatoes and basil.
4. Turkey Cutlets with Mushroom Quinoa
Seared turkey served with a mushroom quinoa pilaf for a protein and fiber packed meal.
- 1 lb turkey cutlets
- 1 tbsp avocado oil
- 1 shallot, diced
- 8 oz mushrooms, sliced
- 1 cup quinoa, rinsed
- 1 3/4 cups broth
- 2 tbsp parsley, chopped
- Salt and pepper
In a pot, combine quinoa, broth, and salt. Bring to a boil, then reduce heat and simmer 15 minutes until quinoa is fluffy. Meanwhile, sear turkey cutlets in avocado oil over medium-high heat, about 2-3 minutes per side. Remove cutlets, then sauté shallots and mushrooms in the same pan. Stir cooked quinoa with mushrooms, shallots and parsley. Serve turkey atop quinoa.
5. Balsamic Glazed Turkey Cutlets
Turkey cutlets caramelized with a tangy balsamic glaze.
- 1 lb turkey cutlets
- 2 tbsp olive oil, divided
- 3 tbsp balsamic vinegar
- 1 tbsp maple syrup
- 1 clove garlic, minced
- 1 tbsp Dijon mustard
- 2 tsp thyme, chopped
- Salt and pepper
Season turkey cutlets with salt and pepper. Heat 1 tbsp oil in a skillet over medium-high heat. Cook cutlets 2-3 minutes per side until browned. Remove cutlets from skillet. Add remaining ingredients to skillet and simmer until a thick glaze forms, about 2-3 minutes. Return cutlets to pan and turn to coat in glaze. Serve balsamic glazed turkey cutlets over greens.
With their stellar nutrition stats and quick cook time, turkey cutlets are a healthy and delicious option for any meal. Follow these tips on choosing cutlets, preparing them simply, and cooking them in ways that boost flavor without too much added fat or sodium. Bake, grill, sauté or air fry your cutlets, then pile on fresh veggies, herbs, spices, healthy fats and sauces. Enjoy the five healthy recipe ideas or get creative with your own flavors. Turkey cutlets offer a lean, protein-packed alternative to beef and chicken.
Serves 6 or more if serving small eaters under 4 years of age
I make a platter of these crumb-coated baked morsels for the kids when they come over because I know they will enjoy them and be nourished. But I notice most of the adults take a piece too. The cutlets have the crunchy appeal of fast-food style fried “nuggets” and “fingers,” but they are better in every way.
- 2 pounds turkey breast cutlets or “tenders,” or skinless, boneless chicken breasts
- 1/4 teaspoon salt
- 3 plump garlic cloves, sliced
- 3 tablespoons extra-virgin olive oil plus more for drizzling on the cutlets
- 1 to 2 tablespoons unsalted butter (for the baking sheet)
- For the Cheesy Crumbs
- 1/2 cup dried bread crumbs
- 3/4 cup Grana Padano, freshly grated
- 2 tablespoons fresh Italian parsley, chopped
- 2 tablespoons extra-virgin olive oil
- 1/4 teaspoon salt
1. Rinse and dry the breast pieces and trim off all fat and tendons. Slice the meat (with the grain rather than across it) in strips roughly 2 inches wide and 4 inches long: you should get 10 to 15 pieces. Pound thick or uneven pieces, if necessary, with a meat mallet or other heavy flat object so they are an even 1/2- to to 2/3-inch thick.
2. Put the strips in a bowl and toss them with the salt, garlic slices, and olive oil. Let them marinate for at least 15 minutes, though preferably 30 minutes, at room temperature.
3. Meanwhile, set a rack in the upper third of the oven—nearer to the top for browning—and heat it to 425°F.
4. Toss and stir together the bread crumbs, grated cheese, parsley, 2 tablespoons of olive oil, and 1/4 teaspoon of salt until thoroughly blended. Lightly butter the baking sheet.
5. When the meat has marinated, lift out a few pieces and pick off the garlic slices. Drop the strips in the crumbs and roll them around, then pick them up one by one and press the crumbs so they stick to the meat on both sides. Try a one-hand technique: scoop up a turkey strip and crumbs in the palm of your hand, then close your fingers and squeeze tight.
6. Lay the coated strips flat on the baking sheet spaced at least a 1/4 inch apart. If you see bare spots of meat, press on a few of the remaining crumbs. Drizzle a bit more olive oil on each strip and put the pan in the oven.
7. Bake for 8 minutes. Rotate the sheet back to the front, and bake for another 8 minutes or until the crumbs are golden brown on top and the meat is cooked through but still moist. Cut a piece open to check doneness. If the crumbs are browning quickly while the meat is still uncooked, set the tray lower in the oven and/or lay a sheet of foil on top of the cutlets. Don’t let them overcook, and move them to a platter as soon as they come out of the oven so they don’t dry out on the hot baking sheet.
8. Serve hot or warm. They are still very good reheated and make great sandwiches.
Kids Can:
Help pound turkey cutlets; blend together the ingredients for cheesy bread crumbs; butter the baking sheet; coat the cutlets in breadcrumbs (be sure to wash your hands carefully after touching the raw meat!) by tossing the strips in the bowl and patting them so the bread crumbs stick; and place the breaded tenders on the buttered baking sheet.
book a table now at one of lidia’s restaurantRestaurantsParty Size TimePlease complete all fields
Sauteed Turkey Cutlets With Olive Oil, Pepper and Salt : Farm Fresh Foods
FAQ
Are turkey cutlets healthy?
-
Lean proteinTurkey is a great source of lean protein, which can help you feel full longer and provide energy.
-
Low in fat and caloriesTurkey is a good option for people who are watching their weight or trying to eat healthy.
-
Heart-healthyTurkey is similar to skinless chicken in terms of its nutritional properties.
-
NutrientsTurkey cutlets contain nutrients like calcium and iron.
How to bake turkey cutlets?
Bake at 350° F, uncovered, for 35 minutes (do not open oven). Cook turkey to 165°F using a meat thermometer.
What is the healthiest way to prepare turkey?
Roasting and smoking tend to be healthier cooking methods than deep-frying and grilling. Skip the skin: The skin tends to be the most concentrated source of PAHs and HCAs. Go easy on the gravy: Gravy made from turkey drippings is rich in saturated fat and a concentrated source of PAHs and HCAs.
Are turkey chops the same as turkey cutlets?
- Similar preparation: Both are typically pounded flat and cooked like a steak or pork chop.
- May vary by region: Some butchers might use “chop” to describe a cut with a small bone, while “cutlet” generally means boneless.
- Best for quick cooking: Due to their thinness, they cook quickly and are good for fast meals.
What are the health benefits of ground turkey?
Ground turkey has multiple benefits. It is a good source of minerals, and B vitamins, rich in proteins, low in fat and it is lower in calories than common turkey.
Can you cook turkey cutlets in the oven?
Tender, juicy, and packed with protein, turkey cutlets are a versatile ingredient that can be enjoyed in various ways. In this guide, we’ll take you through the steps of preparing mouth-watering turkey cutlets in the oven.
How do you cook turkey cutlets without sticking?
Drizzle a bit of olive oil onto a baking sheet and spread it around evenly to prevent the turkey cutlets from sticking during the cooking process. This will also add an extra touch of flavor to the dish. Place the seasoned turkey cutlets on the greased baking sheet and drizzle a small amount of olive oil over the top to keep them moist.
What to eat with turkey cutlets?
Flip halfway through and remove when the crumbs are golden brown, and the center is no longer pink. Turkey cutlets are great with Roasted String Beans or Roasted Cauliflower and a salad on the side. You could also serve them with mashed potatoes or Smashed Sweet Potatoes or over spaghetti or zucchini noodles with marinara sauce.
What is a turkey cutlet?
This cut of poultry can also be called turkey chops and they are thin sliced portions of the breast. They’re boneless, skinless, and cook up very fast! Turkey cutlets are low in carbs, low in saturated fat, and high in protein. This underrated piece of meat is well worth the try and is sure to be a hit.