Oven Roasted Turkey (Low Carb High Protein Recipe)

(5.0)
By Judy Capodanno
Updated 9/23/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | High Protein | Gluten Free | Diabetic | GLP-1
Oven Roasted Turkey (Low Carb High Protein Recipe)
Photo Credit: iStock
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Golden, juicy, and filled with fresh herb flavor, this Oven Roasted Turkey is a holiday showstopper you’ll want to serve all season long. The citrus-stuffed bird roasts to perfection, giving you tender slices of meat that are both satisfying and nourishing. Each portion is high in protein (30g), naturally gluten free, and crafted with reduced-sodium broth to keep it light enough for a heart healthy Thanksgiving dinner. But don’t save this roasted turkey just for Thanksgiving dinner. It makes an equally stunning Christmas turkey or centerpiece for any special gathering. With its balance of festive flavors and better-for-you nutrition, this is a recipe you’ll come back to again and again. Making a whole roasted turkey has never been so simple, impressive, and delicious.

So you have a whole cooked turkey. Now what? We’ve got a full lineup of leftover turkey recipes to transform your bird into even more satisfying, high protein meals. Or, if you’re searching for new heart healthy favorites, our dinner recipes are guaranteed to make everyone’s taste buds happy.

 

Total Time
180 minutes
Servings
10
Calories
169

Why This Oven Roasted Turkey Makes for a Healthy Holiday Season

Juicy, High-Protein Turkey for Thanksgiving and Beyond

This Oven Roasted Turkey fills the kitchen with the savory aroma of citrus, garlic, and fresh herbs, making for a classic holiday centerpiece with a healthy twist. Designed for a balanced Thanksgiving dinner, each serving is packed with lean protein with only 4 grams of fat and zero saturated fat. The cavity is stuffed with aromatic produce instead of heavy stuffing, and the skin is lightly brushed with olive oil rather than butter. Naturally gluten free when made with gluten free stock, this turkey fits into a heart healthy Thanksgiving menu without losing the traditional roasted flavor. The recipe has also been reviewed and approved by a registered dietitian to support healthy eating during the holidays.

Key Health Highlights

Why This Turkey Fits a Healthy Thanksgiving Menu

  • 30 grams of protein per serving with just 4 grams of fat
  • Zero grams of saturated fat per serving
  • Naturally gluten free when using gluten free stock
  • Low calorie high protein dinner option at only 169 calories per 4-ounce portion
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FAQs About Turkey and Thanksgiving Cooking

Yes — when roasted with minimal fat and no added sugars, turkey is a lean, high protein choice for Thanksgiving. Skip the skin to reduce fat even more.

Turkey is naturally low in fat, high in protein, and rich in vitamins like B6 and niacin. It's a good choice for heart health and weight management.

Turkey itself is gluten free. Just make sure your broth or stock doesn't contain wheat-based additives.

Very. A 4 oz serving has about 30 grams of protein, making it a top pick for high protein meals.

In many cases, yes. Turkey (especially white meat) has less saturated fat and fewer calories than most cuts of beef.

Both are great lean proteins. Turkey tends to be slightly leaner, especially in the breast meat.

Turkey is usually the healthier option — it’s lower in sodium, saturated fat, and sugar compared to most hams.

Season inside and out, stuff the cavity with aromatics, and roast starting at high heat, then reduce. Use a meat thermometer to ensure it reaches 165°F.

Plan on about 13–15 minutes per pound at 325°F. A 14-lb turkey takes around 2.5 to 3 hours.

Overcooking, not seasoning the cavity, skipping the resting time, and forgetting a meat thermometer.

165°F in the thickest part of the breast. Always use a digital thermometer.

Plan for 1 to 1.5 pounds of turkey per person. Go bigger if you want leftovers.

Try wraps, casseroles, soups, or paninis. Turkey works well in almost any high protein meal.

Move it from the freezer to the fridge about 1 day per 4–5 pounds. A 14-lb bird takes about 3–4 days.

Pat it dry, season well, and stuff the cavity with citrus, herbs, and aromatics. Let it sit at room temp for 30 minutes before roasting.

Healthy Turkey Recipes

Want to enjoy having turkey on Thanksgiving, but don’t want to cook a whole bird? No problem! Here are some healthy turkey recipes where each one features prepping just a boneless turkey breast or lean turkey cutlets.

Roasted Turkey Breast with Root Vegetables
Roasted Turkey Breast
Turkey Cutlets with Mushroom Sauce

Healthy Leftover Turkey Recipes

With the holiday over, you might be wondering what to make with leftover turkey from Thanksgiving? These easy ideas turn extra roasted turkey into simple, healthy meals for the week. Each one uses basic ingredients and keeps your high protein goals on track.

Roasted Turkey Hummus Wraps
Turkey Artichoke Panini
Turkey Broccoli Casserole
Turkey Pot Pie
Turkey Salad
Turkey Soup
Turkey Stew
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Ingredients

Recipe yields 10 servings

Helpful How-To Video

Directions

  1. Step 1

    Preheat oven to 425°.

  2. Step 2

    Rinse the turkey and pat it dry. Season the cavity of the turkey with 1 teaspoon of the salt and 1/2 teaspoon of the black pepper. Stuff the cavity with the halved orange, halved lemon, onion, garlic, thyme and sage.

  3. Step 3

    Rub the turkey skin with the olive oil and season with the remaining 1 teaspoon salt and 1/2 teaspoon black pepper.

  4. Step 4

    On a flat surface, arrange the turkey, breast side up, legs facing you. Place kitchen twine under the legs and pull up around the legs to tie legs together. Flip turkey over, with breast side down and legs facing you. Pull twine around wings and tie together. Place the turkey on a rack in a roasting pan.

  5. Step 5

    Pour the chicken stock into the roasting pan and transfer to the oven. Roast the turkey for 30 minutes. Reduce oven temperature to 325°. Make a triangle-shaped piece of foil and cover turkey breast. Insert a meat thermometer in the thickest part of the breast. Return the turkey to the oven. Continue to roast the turkey for about 2 hours, basting every 30 minutes, or until the meat thermometer registers 165°.

  6. Step 6

    Remove the turkey from oven. Let stand 15 minutes. Garnish with fresh thyme sprigs, sage leaves, cranberries, orange slices and lemon or lime slices.

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Nutrition Facts

Serving Size:
4 oz turkey

169
Calories
4
g
Fat
93
mg
Cholesterol
498
mg
Sodium
0
g
Carbs
0
g
Sat. Fat
0
g
Fiber
30
g
Protein

Slow Cooker Thanksgiving Turkey

If your oven is packed with side dishes or pies, making your Thanksgiving turkey in a slow cooker is a smart move. This method keeps the turkey moist and hands-off while freeing up oven space. It’s ideal for smaller gatherings, and still delivers that juicy, roasted flavor — just without the crispy skin.

Prep Time: 15 minutes

Cook Time: 6 to 7 hours on LOW or 3.5 to 4 hours on HIGH

Total Time: Approximately 6.5 hours

How to Make Slow Cooker Turkey

  1. Use a turkey breast or a smaller whole turkey (10–12 lbs max) that fits in your slow cooker.
  2. Season the cavity and skin as in the original recipe. If using a breast, skip the cavity and rub seasonings all over.
  3. Add aromatics like halved orange, lemon, onion, and garlic to the slow cooker base. Place turkey on top.
  4. Pour in 1–1.5 cups reduced-sodium chicken stock. Cover and cook on LOW for 6–7 hours or HIGH for 3.5–4 hours, until the internal temperature reaches 165°F.
  5. For browned skin, broil the cooked turkey in the oven for 5–10 minutes before serving.

This method makes cleanup easier and keeps your turkey moist all day long. Great for prepping early and keeping warm through Thanksgiving dinner.

Serving & Storage Tips

  • Let the turkey rest at least 15 minutes before carving to keep juices in the meat
  • Store leftovers in airtight containers for up to 4 days in the fridge
  • To reheat without drying out, splash a little unsalted or reduced sodium stock or water over slices and cover before microwaving
  • Great for Christmas turkey leftovers, too — just slice and freeze for up to 2 months
  • Garnish with fresh herbs and citrus for a beautiful holiday presentation

Ingredient Substitutions

Use 1 teaspoon each of dried thyme and sage inside the cavity.

Replace orange and lemon with a halved apple and a splash of apple cider vinegar.

Use homemade unsalted stock or water to lower the sodium even more.

Use a 10 to 12 lb turkey and reduce cooking time accordingly.

Double-check your chicken stock is labeled gluten free — the rest is naturally gluten free.

Use turkey breast only for quicker cooking and leaner meat.

Thanksgiving Dinner Side Dishes

These healthy sides are made to pair with your Thanksgiving turkey recipe without adding extra stress or calories. Each one is lightened up, simple to prep, and full of classic holiday flavor.

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