Healthy Turkey Meatballs with Sauce

Introduction

These healthy turkey meatballs with sauce are the perfect mix of comfort food and clean eating. Made with lean ground turkey, fresh herbs, and a rich tomato sauce, they deliver all the flavor of classic Italian-style meatballs—without the extra fat. Whether you serve them over pasta, zucchini noodles, brown rice, or enjoy them on their own, this dish is incredibly versatile, protein-packed, and family-friendly.

The meatballs are browned first to lock in flavor, then gently simmered in a simple homemade sauce that brings everything together. This is a great recipe for meal-prepping, weeknight dinners, or freezing for quick lunches. Once you try them, they may become your go-to healthy comfort meal!

Ingredients

For the Meatballs:

• 1 lb (450g) lean ground turkey
• 1/4 cup whole wheat breadcrumbs (or almond flour for low-carb)
• 1 egg
• 2 cloves garlic, minced
• 2 tbsp chopped fresh parsley (or 1 tsp dried)
• 1/2 tsp onion powder
• 1/2 tsp dried oregano
• Salt and pepper to taste
• 1 tbsp olive oil for cooking

For the Sauce:

• 2 cups crushed tomatoes or tomato sauce
• 1 tbsp tomato paste
• 1/2 tsp dried basil
• 1/2 tsp dried oregano
• 1/4 tsp red pepper flakes (optional)
• Salt and pepper to taste

Instructions

1. In a large bowl, combine ground turkey, breadcrumbs, egg, garlic, parsley, onion powder, oregano, salt, and pepper. Mix until just combined—do not overwork the meat.
2. Shape into 12–14 small meatballs and set aside.
3. Heat olive oil in a skillet over medium heat. Add meatballs and cook until browned on all sides, about 5–7 minutes. Remove and set aside.
4. In the same skillet, add crushed tomatoes, tomato paste, basil, oregano, red pepper flakes, salt, and pepper. Stir and bring to a simmer.
5. Return meatballs to the pan, cover, and cook on low heat for 12–15 minutes, or until meatballs are fully cooked through.
6. Serve warm with pasta, rice, or veggies. Garnish with fresh parsley or grated Parmesan.

Tips or Variations

• Low-carb option: Use almond flour instead of breadcrumbs.
• Add veggies: Finely grate zucchini or carrots into the meat mixture for extra nutrients.
• Make it spicy: Add more red pepper flakes or a dash of hot sauce.
• Meal prep: Cook and freeze meatballs in sauce for up to 3 months.
• Dairy-free: Skip Parmesan or use a dairy-free alternative.

Conclusion

These healthy turkey meatballs with sauce prove that nutritious food can still be flavorful and satisfying. With simple ingredients and a quick cooking process, you’ll have a wholesome meal that works for busy schedules, family dinners, and meal prep. Give it a try and let this recipe become a staple in your kitchen!