
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
- 1Combine 8 cups of water, the granulated sugar, and salt in a large stock pot over medium heat, stirring occasionally until the sugar and salt completely dissolve (5–7 minutes).
- 2Add the fresh rosemary, smashed garlic cloves, and bay leaves to the pot, then increase heat to medium-high and bring to a gentle boil for 3 minutes until fragrant.
- 3Remove the pot from heat, squeeze the lemon juice directly into the brine, then add the squeezed lemon halves to the pot and stir. Let cool at room temperature for 30 minutes.
- 4Place the remaining 8 cups of cold water in the freezer while the brine cools, then add the chilled water to the pot and stir (the brine should feel cool to the touch, about 5–10 minutes longer).
- 5Submerge the turkey breast completely in the cooled brine in the pot (or transfer both to a large brining bag if the pot is too small), ensuring the meat is fully covered, then cover tightly with a lid or seal the bag.
- 6Refrigerate for 6 hours (or up to 24 hours for deeper flavor).
- 7Remove the turkey breast from the brine and rinse thoroughly under cold running water for 30 seconds, then pat completely dry with paper towels and allow to come to room temperature (about 20 minutes) before cooking.
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.
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