Save Finding a balance between health-conscious eating and satisfying comfort food can be a challenge, but these Clean Eating Turkey and Veggie Meatballs with Marinara prove it is possible. This recipe delivers juicy, flavorful turkey meatballs that are packed with fresh vegetables like zucchini and carrots, ensuring every bite is as nutritious as it is delicious. Simmered in a bright, homemade marinara sauce, this dish is a lean protein powerhouse that the whole family will enjoy.
Save This easy-to-follow meal takes less than an hour to prepare, making it an ideal choice for busy weeknights. By baking the meatballs first, you achieve a perfect texture without the need for excess oil, while the homemade sauce simmers on the stove to develop deep, aromatic flavors. It is a wholesome dinner that fits seamlessly into gluten-free and dairy-free lifestyles.
Ingredients
- For the Meatballs:
- 1 lb (450 g) lean ground turkey
- 1 cup zucchini, grated and excess moisture squeezed out
- 1/2 cup carrot, finely grated
- 1/2 cup onion, finely chopped
- 2 cloves garlic, minced
- 1/4 cup fresh parsley, chopped
- 1/3 cup gluten-free rolled oats (or use almond flour)
- 1 large egg
- 1/2 tsp dried oregano
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- For the Marinara Sauce:
- 1 tbsp extra-virgin olive oil
- 2 cloves garlic, minced
- 1 (28 oz/800 g) can crushed tomatoes
- 1 tsp dried basil
- 1/2 tsp dried oregano
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 1 tsp honey or coconut sugar (optional, to balance acidity)
- Fresh basil, for garnish
Instructions
- Step 1: Prep
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Step 2: Mix
- In a large bowl, combine ground turkey, zucchini, carrot, onion, garlic, parsley, oats (or almond flour), egg, oregano, salt, and pepper. Mix gently until just combined—do not overmix.
- Step 3: Shape
- Use a tablespoon or small scoop to form 18–20 meatballs. Arrange on the prepared baking sheet.
- Step 4: Bake
- Bake meatballs for 18–20 minutes, until lightly browned and cooked through.
- Step 5: Simmer Sauce
- Meanwhile, heat olive oil in a large skillet over medium heat. Add garlic and sauté 30 seconds until fragrant. Pour in crushed tomatoes, basil, oregano, salt, pepper, and honey (if using). Simmer uncovered for 15–20 minutes, stirring occasionally.
- Step 6: Combine
- Transfer baked meatballs to the marinara sauce. Simmer together for 5 minutes to blend flavors.
- Step 7: Serve
- Serve hot, garnished with fresh basil. Pair with zucchini noodles, spaghetti squash, brown rice, or your favorite whole grain.
Zusatztipps für die Zubereitung
For an extra kick of heat, try adding a pinch of red pepper flakes to the marinara sauce while it simmers. To ensure the best results, remember that leftovers keep well in the refrigerator for up to 3 days or can be frozen for up to 2 months for easy meal prepping.
Varianten und Anpassungen
This recipe is highly adaptable to different dietary needs. You can easily swap the gluten-free oats for almond flour to create a grain-free version of the meatballs. If you have a nut allergy, stick with the oats or an alternative gluten-free binder, and always verify your ingredient labels for specific allergen safety.
Serviervorschläge
While these meatballs are delicious on their own, they pair beautifully with a variety of sides. For a low-carb option, serve them over zucchini noodles or roasted spaghetti squash. For a more filling meal, try brown rice or your favorite whole grain, and consider adding a side salad to complete the plate.
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With 28 grams of protein per serving and a wealth of fresh vegetables, these Clean Eating Turkey and Veggie Meatballs are a fantastic addition to any healthy meal plan. Enjoy this simple yet flavorful dinner that nourishes the body and satisfies the palate.
Kitchen Help
- → How do I prevent meatballs from becoming dry?
The vegetables add moisture, and oats help retain juiciness. Avoid overmixing the meat mixture and don't overbake—18-20 minutes at 400°F is perfect. Finishing them in the sauce adds extra moisture.
- → Can I make these ahead of time?
Yes! Form and refrigerate raw meatballs up to 24 hours before baking. Cooked meatballs keep well in the refrigerator for 3 days or freeze for up to 2 months. Reheat gently in the sauce.
- → What can I serve with these meatballs?
These pair perfectly with zucchini noodles, spaghetti squash, brown rice, quinoa, or whole grain pasta. Add a crisp side salad or roasted vegetables for a complete balanced meal.
- → Is this dish gluten-free?
Yes, when using certified gluten-free oats. For a completely grain-free version, substitute the oats with almond flour. Always check labels to ensure all ingredients meet your dietary needs.
- → Can I use ground chicken instead of turkey?
Absolutely! Ground chicken works equally well in this preparation. The seasonings and vegetables complement both lean meats beautifully. Maintain the same cooking times and methods.
- → How do I properly squeeze excess moisture from vegetables?
After grating the zucchini, place it in a clean kitchen towel or paper towels and squeeze firmly. Removing excess water prevents the meatballs from becoming soggy while keeping them tender.