Low-Calorie High-Protein Turkey Meatballs
Sara Gomez here, a home cook with a passion for healthy, budget-friendly meals that the whole family can enjoy. Today, I’m excited to share with you my secret to making low-calorie high-protein turkey meatballs that are perfect for meal prep.
Recipe Overview
- Prep time: 15 minutes
- Cook time: 20 minutes
- Total time: 35 minutes
- Servings: 12-15 meatballs
- Difficulty: Easy
Why You’ll Love This Low-Calorie High-Protein Turkey Meatballs
- High in protein to keep you full and satisfied
- Low in calories to help with weight loss or maintenance
- Easy to make in bulk for meal prep
- Customizable to suit your taste preferences
- A great source of lean protein for your family’s health, much like our High-Protein Teriyaki Salmon Rice Bowl.
Ingredients You’ll Need
- 500g minced turkey breast
- 1/2 cup rolled oats
- 1/4 cup grated Parmesan cheese
- 1 egg
- 1/4 cup chopped fresh parsley
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- Salt and pepper, to taste
- 1 cup marinara sauce
- 1 cup shredded mozzarella cheese (optional)
Tip: Make sure to choose lean turkey breast to keep the calorie count down.
Equipment You’ll Need
- Large frying pan or skillet
- Sharp knife and cutting board
- Mixing bowls
- Wooden spoon or spatula
- Meatball mould or cookie scoop
How to Make Low-Calorie High-Protein Turkey Meatballs
- In a large mixing bowl, combine the minced turkey breast, rolled oats, Parmesan cheese, egg, parsley, garlic, olive oil, dried oregano, salt, and pepper. Mix everything together with your hands or a wooden spoon until just combined. Be careful not to overmix.
- Use your hands to shape the mixture into meatballs, about 1 1/2 inches (3.8 cm) in diameter. You should end up with around 12-15 meatballs.
- Heat a large frying pan or skillet over medium-high heat. Add a small amount of olive oil to the pan and swirl it around to coat the bottom.
- When the oil is hot, add the meatballs to the pan and cook for about 5-7 minutes on each side, or until they’re browned and cooked through. You might need to cook them in batches depending on the size of your pan.
- While the meatballs are cooking, heat the marinara sauce in a separate saucepan over low heat.
- Once the meatballs are done, add them to the marinara sauce and simmer for a few minutes to coat them in the sauce.
- Serve the meatballs hot, garnished with some extra parsley and a sprinkle of Parmesan cheese if desired. You can also add a sprinkle of shredded mozzarella cheese on top.
- Store any leftovers in an airtight container in the fridge for up to 3 days or freeze for up to 2 months. Reheat them in the oven or microwave until hot and steaming.
Tips From My Kitchen
- Tip 1:** To make these meatballs even healthier, try using leaner turkey breast and reducing the amount of cheese used.
- Tip 2:** If you find that your meatballs are breaking apart when you cook them, try adding a little more oats to the mixture to help hold them together.
- Tip 3:** Don’t overcook the meatballs! They should be cooked through but still juicy and tender.
- Tip 4:** Experiment with different marinara sauces to find the one you like best. Some brands are healthier than others, so choose a low-sodium option if possible.
- Tip 5:** Consider making a double batch of these meatballs and freezing them for future meals. They’re perfect for meal prep and can be reheated quickly in the microwave or oven.
Delicious Variations to Try
- Spicy Version: Add some heat to your meatballs by incorporating diced jalapenos or red pepper flakes into the mixture.
- Vegetarian/Vegan Option: Swap out the turkey breast for a plant-based protein source like tofu or tempeh, and use a dairy-free cheese alternative.
- Different Protein: Experiment with using chicken breast or beef instead of turkey for a different flavor profile.
What to Serve With Low-Calorie High-Protein Turkey Meatballs
- Spaghetti or zucchini noodles for a classic Italian-inspired meal
- Roasted vegetables like broccoli or Brussels sprouts for a healthy side dish
- Crispy bread or a green salad for a satisfying accompaniment
- Rice or quinoa for a filling side dish
Frequently Asked Questions
Can I make these meatballs in advance?
Yes, you can make the meatballs a day or two in advance and store them in the fridge or freezer until you’re ready to cook them.
How do I prevent the meatballs from breaking apart when I cook them?
Try adding a little more oats to the mixture to help hold the meatballs together. You can also use a meatball mould or cookie scoop to help shape them into neat balls.
Can I use different types of cheese in these meatballs?
Yes, you can experiment with different types of cheese to find the one you like best. Just be aware that some cheeses are higher in calories and fat than others, so choose a lower-calorie option if you’re watching your diet.
How do I store leftovers safely?
Store leftover meatballs in an airtight container in the fridge for up to 3 days or freeze for up to 2 months. Reheat them in the oven or microwave until hot and steaming.
Can I make these meatballs gluten-free?
Yes, you can make these meatballs gluten-free by using gluten-free oats and checking the ingredients of your marinara sauce to ensure it’s gluten-free.
Low-Calorie High-Protein Turkey Meatballs
These turkey meatballs are lean, packed with protein, and perfect for a healthy main course. Made with rolled oats and Parmesan, they are baked or pan-fried and simmered in marinara sauce for a satisfying meal.
Ingredients
Method
-
In a large mixing bowl, combine the minced turkey breast, rolled oats, Parmesan cheese, egg, parsley, garlic, olive oil, dried oregano, salt, and pepper. Mix everything together with your hands or a wooden spoon until just combined. Be careful not to overmix.
-
Use your hands to shape the mixture into meatballs, about 1 1/2 inches (3.8 cm) in diameter. You should end up with around 12-15 meatballs.
-
Heat a large frying pan or skillet over medium-high heat. Add a small amount of olive oil to the pan and swirl it around to coat the bottom.
-
When the oil is hot, add the meatballs to the pan and cook for about 5-7 minutes on each side, or until they’re browned and cooked through. You might need to cook them in batches depending on the size of your pan.
-
While the meatballs are cooking, heat the marinara sauce in a separate saucepan over low heat.
-
Once the meatballs are done, add them to the marinara sauce and simmer for a few minutes to coat them in the sauce.
-
Serve the meatballs hot, garnished with some extra parsley and a sprinkle of Parmesan cheese if desired. You can also add a sprinkle of shredded mozzarella cheese on top.
-
Store any leftovers in an airtight container in the fridge for up to 3 days or freeze for up to 2 months. Reheat them in the oven or microwave until hot and steaming.
Notes
Mozzarella cheese is optional. Leftovers can be stored in the fridge for up to 3 days or frozen for 2 months.
And there you have it – my secret to making delicious, healthy, and budget-friendly low-calorie high-protein turkey meatballs that are perfect for meal prep. I make this at least once a week – it’s become a family favourite! My husband, who’s usually picky, asked for seconds!
I’d love to hear from you – what’s your favourite way to make turkey meatballs? Do you have any tips or tricks to share? Let me know in the comments below!
