Turkey Breast Brine
This Turkey Breast Brine delivers 77g protein and 652 calories per serving, making it one of the leanest high-protein meal options available. Quick-preps 8 servings on the stovetop, providing consistent protein doses across multiple meals throughout your week. Built for anyone working toward a 150g+ daily protein target without repetitive cooking.
Ingredients
- •1 Gallon Cold Water (16 Cups), Divided ($0.00)
- •1/2 cup kosher salt ($0.28)
- •Sugar, Granulated White(120g)
- •3 bay leaves ($0.45)
- •Rosemary, Fresh
- •Garlic(360g)
- •1 Tbsp whole peppercorns ($0.30)
- •Lemon
- •Turkey Breast, Bone-In, Skin-On(2722g)
Instructions
- 1Start by placing 8 cups of cold water in a container and place it in the freezer. You will use it later. Then in a large stock pot add the kosher salt, white sugar, and remaining 8 cups of water. Heat the pot over medium heat and stir to dissolve.
- 2Once the salt and sugar have completely dissolved add the bay leaves, rosemary, smashed garlic cloves, and peppercorns. Bring the mixture to a gentle boil. Boil for 3 minutes then remove the pot from the heat.
- 3Add the juice from the lemon and the entire squeezed lemon to the pot. Now allow the brine to cool down to room temperature (about 30 minutes).
- 4Once the brine has cooled down to room temperature add the remaining 8 cups of water from the freezer. Stir and allow the brine to completely cool down. About another 5-10 minutes.
- 5Now carefully add the turkey breast inside the pot with the brine. If your pot is not big enough to hold the turkey breast and the brine, then add it to a turkey size oven bag and pour the cooled brine over the turkey breast. Make sure the turkey breast is completely submerged in the brine, then cover the pot or seal up the bag.
- 6Place the pot in the refrigerator for 6 hours.*
- 7After the turkey has brined, remove the turkey breast from the brine and rinse it well under cold water. Then pat the turkey dry with paper towels.
- 8Now you’re ready to cook the most flavorful turkey breast that you’ve ever tasted. Let’s go!
Nutrition — Per Serving
652
calories
77g
protein
26g
fat
- Carbohydrates
- 30g
- Saturated fat
- 6.0g
- Sodium
- 253 mg
- Dietary fiber
- 0.9g
8 servings per batch · ~400g each
Macro data sourced from USDA FoodData Central
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How much protein does Turkey Breast Brine have per serving?
Each serving contains 77g of protein and 652 calories with 26g fat and 30g carbs. This high-protein, moderate-calorie ratio makes it efficient for hitting daily protein goals without excess calories.
How long does Turkey Breast Brine take to prep?
This recipe has quick prep time and yields 8 servings in a single batch on the stovetop. You can portion out meals for the entire week in one cooking session.
Is Turkey Breast Brine good for muscle gain?
At 77g protein per serving, this recipe directly supports muscle gain phases where protein intake is the limiting factor. The balanced macro split—26g fat and 30g carbs—provides sustained energy without bloating your calorie surplus.
