FitTurkey Meatballs in Zucchini Marinara
Tender baked turkey meatballs simmered in a quick tomato sauce loaded with grated zucchini. Great over pasta, rice or on their own.
Photo: Juan Emilio Prades Bel via Wikimedia Commons, CC BY 4.0. Cropped and resized. The photo shows a similar dish and may differ from this exact recipe.
Lean ground turkey has a reputation for drying out, and these meatballs fix that with two simple moves. A panade of breadcrumbs soaked in milk keeps them moist, and baking them on a sheet pan instead of frying sets the outside without overcooking the middle. Then they finish in a simmering marinara.
The sauce is where the vegetables hide. A whole zucchini grated straight into the pot melts into the tomatoes, adding body and a gentle sweetness. Make a batch, portion it with your favorite grain, and you have four dinners that taste even better on day two.
The method
- Heat the oven to 425°F and line a rimmed baking sheet with parchment. In a large bowl, stir the breadcrumbs and milk together and let them sit for 5 minutes until soft.
- Add the turkey, egg, Parmesan, minced garlic, Italian seasoning and salt. Mix gently with your hands just until combined; overmixing makes meatballs dense.
- Roll into 16 to 18 balls about 1 1/2 inches wide and arrange them on the baking sheet. Bake for 15 minutes, until lightly browned. They will finish cooking in the sauce.
- Meanwhile, heat the olive oil in a large, deep skillet over medium heat. Cook the onion for 5 minutes until soft, then add the sliced garlic and cook 1 minute more.
- Stir in the grated zucchini and cook for 3 to 4 minutes, until it softens and releases some moisture.
- Add the crushed tomatoes and pepper flakes, season with a pinch of salt, and bring to a simmer.
- Nestle the meatballs into the sauce, cover partially and simmer for 10 to 12 minutes, until the meatballs reach 165°F in the center. Tear basil over the top and serve.
Coach notes
- Wet your hands lightly before rolling so the mixture does not stick.
- Squeeze the grated zucchini in a towel only if it is very watery; usually the moisture helps the sauce.
- Serve over whole-wheat spaghetti, brown rice, or spooned into a toasted roll.
Store & reheat
Store meatballs and sauce together for up to 4 days in the fridge. They freeze well for up to 3 months; thaw overnight in the fridge and reheat gently, covered, until hot all the way through.
*Protein per serving is a rough estimate based on typical ingredient values and will vary with the brands and portions you use. This recipe is for general cooking information and is not medical or nutrition advice. Check labels if you cook for anyone with allergies, and see our disclaimer.
