Turkey Zucchini Meatballs in Marinara

Name: Turkey Zucchini Meatballs in Marinara
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Cuisine: Italian
Ingredients: 500 g (1.1 lb) 93% lean ground turkey; 1 medium (about 200 g) zucchini, coarsely grated; 1 large egg; 30 g (1/2 cup) panko breadcrumbs; 30 g (1/3 cup) finely grated Parmesan; 2 garlic cloves, finely grated; 1 tsp dried oregano; 1/2 tsp salt, plus plenty of black pepper; 500 g (2 cups) low-sugar marinara sauce; fresh basil (a handful)

Juicy lean turkey meatballs with hidden zucchini, baked and then simmered in marinara. 330 calories and 31g of protein per serving.

Prep

15 min

Cook

25 min

Total

40 min

Servings

330

Calories per serving

31g

Protein per serving

Jump to the recipe Get 30 days of meals like this

Why this recipe works

Meatballs that stay juicy

Lean turkey can make dry meatballs, but grated zucchini fixes that. It keeps them moist, adds volume and sneaks in a portion of vegetables that nobody at the table will notice.

Baking instead of frying keeps the calories down, and a final simmer in marinara lets the meatballs soak up the sauce. At 330 calories a serving there's room for pasta, bread or a big salad alongside.

They also freeze brilliantly, so a double batch gives you ready-made dinners for the weeks ahead.

Nutrition per serving

The numbers, worked out

For 1 of 4 servings, estimated from standard food data. Values vary a little with brands and portion sizes.

Calories

330

Leaves room for a side

Protein

31g

From turkey, egg and Parmesan

Carbohydrates

16g

From the sauce and breadcrumbs

Fat

16g

Mostly from turkey and cheese

Fiber

From zucchini and tomato

For 4 servings (about 20 meatballs)

Ingredients

Meatballs

500 g (1.1 lb) 93% lean ground turkey

1 medium (about 200 g) zucchini, coarsely grated

1 large egg

30 g (1/2 cup) panko breadcrumbs

30 g (1/3 cup) finely grated Parmesan

2 garlic cloves, finely grated

1 tsp dried oregano

1/2 tsp salt, plus plenty of black pepper

To finish

500 g (2 cups) low-sugar marinara sauce

A handful fresh basil

330 kcal · 31g protein per serving

15 minutes prep · 25 minutes cooking

Instructions

Heat the oven

Heat the oven to 200°C / 400°F and line a baking tray with parchment paper.

Squeeze the zucchini

Squeeze the grated zucchini in a clean kitchen towel to remove as much water as possible.

Mix gently

In a large bowl, mix the turkey, zucchini, egg, panko, Parmesan, garlic, oregano, salt and pepper until just combined. Don't overmix.

Roll

With damp hands, roll into about 20 meatballs (roughly 40 g each) and place them on the tray.

Bake

Bake for 15 minutes, until lightly golden.

Simmer in sauce

Warm the marinara in a large pan, add the meatballs and simmer for 8 to 10 minutes until cooked through (74°C / 165°F inside). Scatter with basil and serve.

Why you'll love it

Comfort food, lightened up

31g of protein, 330 calories

Lean turkey keeps the numbers friendly, so a generous bowl still fits a fat-loss day.

Hidden vegetables

Grated zucchini disappears into the meatballs and keeps them tender.

Freezer friendly

Freeze the baked meatballs and you're 20 minutes from dinner on a busy night.

Family approved

It's a classic meatballs-and-sauce dinner that kids and adults eat without a second thought.

Make it yours

Ingredient swaps

Use what's already in your kitchen. Here is how each swap changes the dish.

Serve it lighter

150 g of zucchini noodles adds only about 25 calories per serving.

Serve it heartier

60 g of dried spaghetti per person adds about 210 calories and makes a classic plate of spaghetti and meatballs.

Chicken or beef

Lean ground chicken works the same way. 95% lean beef adds a little fat and a deeper flavor.

Gluten-free

Use gluten-free breadcrumbs, or 30 g of rolled oats blitzed into crumbs.

Meal prep & storage

Double it, freeze half

The meatballs freeze beautifully, so it's worth making a double batch.

4 days

In the fridge

Keeps in the sauce for up to 4 days and reheats well.

Gentle simmer

Reheating

Warm the meatballs in their sauce over medium-low heat with a lid on, or microwave covered, until piping hot.

3 months

Freezing

Freeze the baked meatballs on a tray, then bag them. Simmer from frozen in sauce for about 20 minutes.

5 each

Portioning

Five meatballs plus sauce is one serving. Pack zucchini noodles or pasta on the side.

From our kitchen

Recipe tips

Texture

Squeeze the zucchini hard

Wet zucchini makes soft meatballs that fall apart. The drier it is, the better they hold.

Texture

Don't overmix

Mix just until combined. Overworked meat makes dense, bouncy meatballs.

Flavor

Brown them first

Bake until lightly golden before they go into the sauce. That browning is where much of the flavor comes from.

The recipe card

Print this page to get just this card

Turkey Zucchini Meatballs in Marinara

Prep 15 min
Cook 25 min
Total 40 min
Serves 4

330 Calories
31g Protein
16g Carbs
16g Fat
4g Fiber

Nutrition per serving (1 of 4 servings), estimated from standard food data. Values vary with brands and portion sizes.

Ingredients

500 g (1.1 lb) 93% lean ground turkey
1 medium (about 200 g) zucchini, coarsely grated
1 large egg
30 g (1/2 cup) panko breadcrumbs
30 g (1/3 cup) finely grated Parmesan
2 garlic cloves, finely grated
1 tsp dried oregano
1/2 tsp salt, plus plenty of black pepper
500 g (2 cups) low-sugar marinara sauce
fresh basil (a handful)

Instructions

Heat the oven. Heat the oven to 200°C / 400°F and line a baking tray with parchment paper.
Squeeze the zucchini. Squeeze the grated zucchini in a clean kitchen towel to remove as much water as possible.
Mix gently. In a large bowl, mix the turkey, zucchini, egg, panko, Parmesan, garlic, oregano, salt and pepper until just combined. Don’t overmix.
Roll. With damp hands, roll into about 20 meatballs (roughly 40 g each) and place them on the tray.
Bake. Bake for 15 minutes, until lightly golden.
Simmer in sauce. Warm the marinara in a large pan, add the meatballs and simmer for 8 to 10 minutes until cooked through (74°C / 165°F inside). Scatter with basil and serve.

Keep cooking

More fat-loss recipes

All fat loss recipes

Creamy High-Protein Chicken Pasta

A healthy chicken pasta in a silky Greek yogurt and Parmesan sauce with garlic and spinach. 59g of protein and 550 calories per bowl, ready in 30 minutes.

Get the recipe

Rich red stew in a white bowl with herbs and chili

Smoky Red Lentil Chili

A hearty, smoky vegetarian chili made with red lentils and chickpeas. Six servings from pantry staples, and it freezes well.

Get the recipe

Green smoothie in a tall glass with fresh fruit

Green Tropical Protein Smoothie

Mango, banana and spinach blended with vanilla protein and Greek yogurt. A bright, filling breakfast with 38g protein in 360 calories.

Get the recipe

Level Nutrient

Want eating healthy to feel this easy?

Every Level Nutrient recipe comes with the calories and macros worked out. Find your next favorite, or let a meal plan put a whole week of them together for you.

Explore Fat-Loss Recipes View Meal Plans