High-Protein Turkey Meatballs with Marinara for Longevity
These High-Protein Turkey Meatballs with Marinara deliver 32g of lean protein to support muscle maintenance and healthy aging. Ready in just 35 minutes, these tender, flavorful meatballs are baked (not fried) and simmered in rich tomato sauce. Perfect for meal prep and family dinners that nourish without compromise.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 4 servings (16-18 meatballs)
- Category: Dinner, Main Course
- Method: Baking
- Cuisine: American, Italian
- Diet: Dairy-Free Option (omit Parmesan), Gluten-Free Option, High-Protein
Ingredients
For the Turkey Meatballs:
- 1 lb (450g) lean ground turkey (93% lean)
- ½ cup whole-wheat breadcrumbs
- ¼ cup Parmesan cheese, grated
- 1 large egg
- 3 garlic cloves, minced
- 2 tbsp fresh parsley, chopped
- 1 tsp dried oregano
- 1 tsp dried basil
- ½ tsp onion powder
- ½ tsp salt
- ¼ tsp black pepper
- Cooking spray
For the Marinara Sauce:
- 1 can (28 oz) crushed tomatoes
- 2 garlic cloves, minced
- 1 tbsp olive oil
- 1 tsp dried basil
- 1 tsp dried oregano
- ½ tsp red pepper flakes (optional)
- Salt and black pepper to taste
- Fresh basil for garnish
Instructions
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray with cooking spray.
- In a large bowl, combine ground turkey, breadcrumbs, Parmesan, egg, minced garlic, parsley, oregano, basil, onion powder, salt, and pepper. Mix gently with hands until just combined.
- Form mixture into 16-18 meatballs (about 1.5 inches each). Place on prepared baking sheet, spacing them about 1 inch apart.
- Bake for 18-20 minutes until golden brown and internal temperature reaches 165°F. Meatballs should be firm and cooked through.
- While meatballs bake, heat olive oil in a large skillet over medium heat. Add garlic and sauté 1 minute. Add crushed tomatoes, basil, oregano, red pepper flakes, salt, and pepper. Simmer 10 minutes.
- Add baked meatballs to marinara sauce. Gently stir to coat. Simmer together for 5 minutes. Garnish with fresh basil and serve.
Notes
- Don’t overmix meatball mixture or they become dense.
- For gluten-free: use GF breadcrumbs or almond flour.
- Ground chicken works equally well as turkey.
- Freeze meatballs up to 3 months for easy meal prep.
- Store with sauce up to 4 days in refrigerator.
- Slow cooker: brown first, cook on low 4-6 hours with sauce.
- Add diced veggies to mixture for extra nutrients.
- Serve over pasta, zoodles, spaghetti squash, or in subs.