LEAN TURKEY MEATBALLS WITH MARINARA
These Lean Turkey Meatballs with Marinara offer a healthier take on a classic comfort food dish made with lean ground turkey, whole wheat breadcrumbs and Parmesan cheese. These meatballs are packed with flavour while being lower in fat. This recipe contains garlic powder, onion powder, olive oil, salt and fresh parsley, which enhance their savoury depth, while a light marinara sauce keeps them moist and delicious. This dish is served over whole wheat pasta or zucchini noodles or on their own. These meatballs make for a nutritious and satisfying meal. They’re perfect for meal prep, quick dinners or even a protein-packed snack. This recipe is an excellent option for those following a high-protein, low-fat diet while still craving something hearty and comforting. This dish is easy to prepare and cooked in under 30 minutes. These turkey meatballs are sure to become a staple in your weekly meal rotation.
RECIPE CATEGORY
Entrée, Dinner
SERVING SIZE
1 serving
CUISINE
Italian
PREPARATION/TECHNIQUES
Pan-Fry, Simmer
OCCASION/HOLIDAY
Weeknight Meal, Family Dinner, Meal Prep, Comfort Food
SPECIAL CONSIDERATION/DIETARY CONCERNS
High Protein, Low Fat, Quick & Easy, Gluten-Free Option
DISH TYPE
Pasta, Sauce
INGREDIENTS
- 4 oz ground turkey
- 1 tbsp whole wheat breadcrumbs
- 1 tbsp grated Parmesan cheese
- 1 tbsp chopped parsley
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ cup marinara sauce
- 1 tsp olive oil
- Salt and pepper to taste
FULL NUTRITIONAL INFORMATION
- Calories: 280 kcal
- Carbohydrates: 12g
- Protein: 35g
- Fats: 10g
- Saturated Fat: 3g
- Cholesterol: 85mg
- Sodium: 450mg
- Fibre: 3g
- Sugar: 5g
PREPARATION
- Prepare the Meatball Mixture: In a bowl, mix ground turkey, whole wheat breadcrumbs, Parmesan cheese, chopped parsley, garlic powder, onion powder, salt and pepper. Combine until well incorporated.
- Form the Meatballs: Shape the mixture into small, evenly sized meatballs.
- Cook the Meatballs: Heat olive oil in a pan over medium flame. Add meatballs and cook for about 5-7 minutes, turning infrequently until browned on all sides.
- Simmer in Marinara Sauce: Pour the marinara sauce into the pan with the meatballs. Reduce heat to low, cover and let simmer for 10-12 minutes until meatballs are fully cooked.
- Serve and Enjoy: Garnish with extra parsley and Parmesan if desired. Serve warm.
PREP TIME
10 minutes
COOKING TIME
15 minutes
TIPS
- Don’t Overmix: Overmixing the meatball mixture can make them dense and tough. Gently combine the ingredients until just mixed.
- Use a Meat Thermometer: Ensure the meatballs reach an internal temperature of 74°C (165°F) for food safety.
- Prevent Sticking: Lightly oil your hands when forming the meatballs to prevent sticking.
- Enhance the Flavour: Add a pinch of red pepper flakes to the marinara sauce for a slight kick.
- Make it Gluten-Free: Use gluten-free breadcrumbs or almond flour instead of whole wheat breadcrumbs.
VARIATIONS
- Cheesy Stuffed Meatballs: Insert a small cube of mozzarella in the centre of each meatball before cooking for a melty surprise.
- Spicy Meatballs: Add ¼ tsp of crushed red pepper flakes to the turkey mixture for some heat.
- Herb-Infused Meatballs: Swap parsley for basil or oregano for a different flavour profile.
- Low-Carb Option: Serve with zucchini noodles or cauliflower rice instead of pasta.
- Dairy-Free Alternative: Omit Parmesan cheese or replace it with nutritional yeast for a dairy-free version.
PREPPING AND STORAGE
- Refrigeration: Store cooked meatballs in an airtight container in the fridge for up to 3 days. Reheat in a pan over low flame with extra marinara sauce.
- Freezing: Freeze uncooked meatballs on a baking sheet, then transfer them to a freezer bag for up to 2 months. Thaw overnight before cooking.
- Meal Prep Friendly: Make a large batch and portion into meal-prep containers with whole wheat pasta or steamed vegetables for a ready-to-go meal.