TURKEY MEATBALLS WITH ZUCCHINI MARINARA

TURKEY MEATBALLS WITH ZUCCHINI MARINARA

Turkey Meatballs with Zucchini Marinara is a deliciously light and low-carbohydrate take on classic spaghetti and meatballs. This dish features lean turkey meatballs served atop spiralised zucchini noodles, all coated in a rich tomato-based marinara sauce and lightly seasoned with oregano and olive oil. With its balance of protein, fibre and antioxidants, this clean and wholesome bowl offers a comforting meal that fits effortlessly into gluten-free, low-fat and high-protein diets. It’s perfect for weeknight dinners or meal prep, offering the familiar satisfaction of pasta without the heaviness. Spiralised courgette adds a fresh crunch and a subtle sweetness, while the marinara delivers savoury and herby warmth. It’s a quick and one-pan solution for healthy eaters who still crave comfort food, without compromising their nutritional goals. Ideal for lunch, dinner or a post-workout recovery meal.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

Italian

PREPARATION/TECHNIQUES

Sauté, Simmer, Stir-Fry, Prepared in Advance, One-Pot Wonders

OCCASION/HOLIDAY

Valentine’s Day, Family Reunion, Spring, Summer, Mother’s Day, Graduation

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, Low Fat, Quick & Easy, High Fibre, Wheat / Gluten-Free, Low/ No Sugar

DISH TYPE

Pasta

INGREDIENTS

• 3 turkey meatballs (approx. 100 g)

• 1 small zucchini (approx. 100 g), spiralised into noodles

• ½ cup marinara sauce (approx. 120 ml)

• 1 tablespoon olive oil

• A sprinkle of dried oregano (approx. ¼ tsp)

FULL NUTRITIONAL INFORMATION

• Calories: 2064.4 kilocalories

• Fat: 72.8 grams

• Saturated Fat: 24.3 grams

• Carbohydrates: 253.6 grams

• Sugar: 13 grams

• Sodium: 817.1 milligrams

• Protein: 94.2 grams

• Fibre: 14.4 grams

• Cholesterol: 469.3 milligrams

• Calcium: 231.3 milligrams

• Iron: 20.3 milligrams

• Potassium: 1965.7 milligrams

• Trans Fat: 3.2 grams

• Vitamin D: 1.3 milligrams

PREPARATION

• Prepare The Meatballs: If using raw turkey meatballs, pan-fry or bake them at 190°C for 15 to 20 minutes until fully cooked (internal temp of 74°C). If pre-cooked, reheat it.

• Spiralise The Courgette: Use a spiraliser to turn the zucchini into noodles. Pat them dry with a paper towel to remove excess moisture.

• Heat The Sauce: In a small saucepan, warm the marinara sauce over low-medium heat. Add oregano and stir to infuse the flavours.

• Sauté The Courgette Noodles: In a separate pan, heat olive oil. Add spiralised zucchini and sauté for 2 to 3 minutes until slightly tender but not soggy.

• Combine And Simmer: Add cooked turkey meatballs to the sauce and simmer for 2 to 3 minutes. Then, plate zucchini noodles and spoon over the meatballs and sauce.

• Serve Immediately: Garnish with extra herbs or chilli flakes if desired. Serve hot for the best flavour and texture.

PREP TIME

5 minutes

COOKING TIME

15 minutes

TIPS

• Dry The Zoodles: Pat zucchini noodles dry before cooking to prevent excess water from diluting the sauce.

• Cook Meatballs Ahead: Batch cook turkey meatballs and freeze for faster weekday prep.

• Avoid Overcooking Zoodles: Keep them slightly firm to retain a pasta-like bite and avoid mushiness.

• Marinara Matters: Choose a low-sugar and high-quality marinara sauce or make your own with crushed tomatoes and herbs.

• Garnish Smartly: Add fresh basil, grated parmesan (if not dairy-free) or a squeeze of lemon for brightness.

VARIATIONS

• Swap The Protein: Use beef, chicken or plant-based meatballs to suit your dietary preference.

• Add Veggies: Include mushrooms, spinach or cherry tomatoes for more colour and nutrition.

• Creamy Option: Replace marinara with a dairy-free creamy tomato sauce made with cashew or almond milk.

• Herb Boost: Add chopped parsley, thyme, or rosemary for extra depth.

• Heat It: Stir in chilli flakes or crushed garlic for added spice.

• Wholegrain Option: Combine zoodles with a little cooked whole wheat pasta for fibre and chew.

PREPPING AND STORAGE

• Fridge Storage: Store components separately in airtight containers for up to 3 days. Zucchini noodles are best stored uncooked to avoid sogginess.

• Freezing: Freeze turkey meatballs and sauce separately for up to 2 months. Spiralised zucchini does not freeze well due to its high water content.

• Reheating: Gently reheat sauce and meatballs on the stove. Sauté zucchini noodles just before serving to preserve texture.

• Meal Prep Tip: Keep marinara and meatballs in one container and zoodles in another. Combine just before serving for the freshest result.