Recipe for Turkey Meatballs with Vegetables and Whole Grains

If you’re afraid of making meatballs because you’re not sure they’ll turn out well, this is a perfect recipe to start with. The meatballs hold their shape beautifully in the oven. They’re also sure to be moist even though lean turkey can be dry. That’s because of the onion, bell pepper, and carrot in them. 

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These meatballs freeze well, so try making a double recipe and freezing the leftovers. You can use them anytime you need a source of lean protein fast. 

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Here are some ways to enjoy your meatballs.

• On whole-grain spaghetti or spiralized zucchini 
• In meatball vegetable soup with onions, carrots, and cabbage
• With a baked potato or mashed potatoes or pureed cauliflower
• Paired with roasted or grilled vegetables like green beans, asparagus, or zucchini
• In lettuce wraps with shredded cucumber or bell pepper strips

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Makes 4 servings

Ingredients:

• 1 lb of lean ground turkey
• ½ cup of whole-wheat breadcrumbs 
• ¼ cup of grated Parmesan cheese
• ¼ cup of finely chopped onion
• ¼ cup of finely chopped bell pepper
• ¼ cup of grated carrot
• 1 garlic clove, minced
• 1 teaspoon of dried oregano
• 1 teaspoon of dried basil
• ½ teaspoon of salt
• ¼ teaspoon of black pepper
• 1 egg, lightly beaten
• Olive oil (for baking)

Instructions:

1. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray.
2. In a large mixing bowl, combine the lean ground turkey, breadcrumbs, Parmesan cheese, chopped onion, chopped bell pepper, grated carrot, minced garlic, dried oregano, dried basil, salt, black pepper, and beaten egg. Mix everything together until well combined.
3. Shape the mixture into meatballs, about 1 to 1.5 inches in diameter, and place them on the prepared baking sheet.
4. Lightly brush or spray the meatballs with olive oil to help them brown in the oven.
5. Bake the meatballs in the preheated oven for 20-25 minutes, or until they are cooked through and golden brown on the outside.
6. Allow the meatballs to cool completely.
7. Once cooled, transfer the meatballs to a freezer-safe container or bag, separating layers with parchment paper if stacking, to prevent them from sticking together.

Nutrition information per serving: calories: 250 kcal; total fat: 12 g; total carbohydrates: 10 g; sugar: 3 g; fiber: 2 g; protein: 26 g; sodium: 400 mg; cholesterol: 95 mg

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Reviewed by Natalie Stein, MS, MPH, CDCES