Turkey Meatballs with Marinara Sauce – Meal Prep Dinner

Ingredients:

• 2 lbs lean ground turkey (93/7)
• 1/2 cup whole wheat breadcrumbs
• 1/4 cup grated Parmesan cheese
• 2 large eggs
• 3 cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 jar (24 oz) marinara sauce (or homemade)
• 2 tablespoons olive oil
• Fresh basil for garnish
• Extra Parmesan for serving

Instructions:

1. Preheat oven to 400 degrees F. Line a large baking sheet with parchment paper and lightly oil it.
2. In a large bowl, combine ground turkey, breadcrumbs, Parmesan cheese, eggs, minced garlic, parsley, oregano, basil, salt, and pepper.
3. Using your hands, gently mix everything together until just combined. Don’t overmix or meatballs will be tough.
4. Using a cookie scoop or your hands, form mixture into 24 meatballs, each about 1.5 inches in diameter.
5. Place meatballs on the prepared baking sheet, spacing them about 1 inch apart.
6. Bake for 20-25 minutes until meatballs are golden brown and cooked through (internal temperature 165 degrees F).
7. While meatballs bake, heat marinara sauce in a large skillet or pot over medium heat.
8. When meatballs are done, carefully transfer them to the pot of marinara sauce.
9. Simmer meatballs in sauce for 5-10 minutes, gently stirring occasionally to coat them evenly.
10. Serve meatballs over zucchini noodles, spaghetti squash, or whole wheat pasta. Garnish with fresh basil and extra Parmesan.

Nutrition (per serving):

Calories: 320 | Protein: 36g | Carbs: 15g | Fiber: 3g | Fat: 13g

Why This Recipe Works

Turkey meatballs are leaner than traditional beef versions but just as flavorful when seasoned properly. Baking instead of frying keeps them healthier and makes cleanup easier. The combination of Parmesan, garlic, and herbs creates classic Italian flavor. Simmering the baked meatballs in marinara sauce infuses them with even more flavor while keeping them moist. These meatballs freeze beautifully, making them perfect for meal prep and busy weeknights.

Health Benefits

• Lean Protein Source: Turkey provides 36 grams of high-quality protein per serving while being lower in saturated fat than beef.
• Lower Calorie Option: At just 320 calories per serving, these meatballs deliver nutrition without excess calories.
• Immune Support: Garlic and oregano contain antimicrobial compounds that support immune function and overall health.
• Lycopene from Tomatoes: Marinara sauce provides lycopene, an antioxidant linked to heart health and reduced cancer risk.

Chef’s Tips for Perfect Results

• Keep Meatballs Tender: Don’t overmix the meat mixture. Mix just until ingredients are combined for tender, not tough, meatballs.
• Uniform Size Matters: Use a cookie scoop to ensure all meatballs are the same size. This means they’ll cook evenly.
• Freezer-Friendly: Freeze cooked meatballs in sauce for up to 3 months. Thaw overnight and reheat gently on the stove.
• Flavor Boost: Add a pinch of red pepper flakes to the meat mixture for a subtle spicy kick.

Frequently Asked Questions

Can I use ground chicken instead?

Absolutely! Ground chicken works equally well. The cooking time and method remain the same.

What if I don’t have breadcrumbs?

Try rolled oats pulsed in a food processor, almond flour, or crushed crackers. Each works as a binding agent.

How do I know when meatballs are done?

They should reach 165 degrees F internal temperature and be golden brown outside. Cut one open to check – no pink should remain.

Final Thoughts

These turkey meatballs with marinara sauce are a healthy comfort food that the whole family will love. They’re perfect for meal prep, freeze beautifully, and pair with countless sides. This recipe proves that healthy eating can include all your favorite Italian flavors.