Healthy Turkey Meatballs with Zucchini Noodles: A Low-Carb Comfort Meal
Looking for a healthier spin on spaghetti and meatballs? This recipe swaps traditional pasta for zucchini noodles, offering a light yet flavourful alternative. The turkey meatballs are tender, juicy, and perfectly seasoned, and they pair beautifully with the fresh, slightly crunchy zucchini noodles. A rich marinara sauce ties everything together for an irresistibly healthy, low-carb, and gluten-free dish. It’s comfort food with a guilt-free twist!
🕒 Recipe Details:
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Marinating Time (optional): 10–15 minutes
- Total Time: 50 minutes
🥗 Nutrition Facts (Per Serving):
- Yields: 4 servings
- Calories: 320 kcal
- Protein: 35g
- Carbohydrates: 10g
- Fat: 14g
- Fibre: 4g
- Sugars: 6g
- Sodium: 450 mg
🥦 Ingredients:
For the Turkey Meatballs:
- 1 lb ground turkey (93/7 lean-to-fat ratio is ideal)
- 1/3 cup breadcrumbs (or almond flour for a low-carb option)
- 1 large egg
- 1/4 cup grated Parmesan cheese (optional but adds flavour and texture)
- 3 garlic cloves, minced
- 2 tbsp chopped fresh parsley (or 1 tsp dried parsley)
- 1 tsp dried Italian seasoning
- 1/4 tsp chilli flakes (optional, for a bit of heat)
- Salt and black pepper to taste
- 1 tbsp olive oil (for cooking)
For the Zucchini Noodles:
- 4 medium zucchini, spiralised into noodles (about 6–8 cups)
- 1 tbsp olive oil
- 2 garlic cloves, minced
- Salt and black pepper to taste
For the Sauce:
- 2 cups marinara sauce (store-bought or homemade)
- 1/4 tsp red pepper flakes (optional)
Optional Garnishes:
- Fresh basil leaves
- Grated Parmesan cheese
👩🍳 Instructions:
Step 1: Prepare the Meatball Mixture
1. In a large mixing bowl, combine the ground turkey, breadcrumbs, egg, Parmesan, minced garlic, parsley, Italian seasoning, chilli flakes, salt, and pepper. Mix gently with your hands or a spoon until everything is evenly incorporated. Be careful not to overmix; this keeps the meatballs tender.
2. Optionally, let the mixture rest for 10–15 minutes in the refrigerator to firm up and allow the flavours to meld.
Step 2: Form and Cook the Meatballs
1. Roll the mixture into meatballs, about 1.5 inches in diameter (makes approximately 16–18 meatballs).
2. Heat 1 tbsp olive oil in a large skillet over medium heat. Add the meatballs in a single layer, ensuring there’s enough space between them. Cook for 2–3 minutes per side or until browned.
3. Transfer the meatballs to a plate and set aside.
Step 3: Simmer the Meatballs in Marinara Sauce
1. In the same skillet, pour in the marinara sauce and red pepper flakes (if using). Bring to a simmer over low heat.
2. Carefully place the browned meatballs into the sauce. Cover and cook for 10–12 minutes, occasionally spooning sauce over the meatballs. Ensure the internal temperature of the meatballs reaches 165°F (75°C) for food safety.
Step 4: Cook the Zucchini Noodles
1. Heat 1 tbsp olive oil in another large skillet over medium heat. Add the minced garlic and sauté for 30 seconds until fragrant.
2. Add the zucchini noodles and cook for 2–4 minutes, tossing frequently, until just tender but still slightly crunchy (al dente). Season with salt and black pepper to taste. Do not overcook, as zucchini releases water and can become mushy.
Step 5: Assemble and Serve
1. Plate the zucchini noodles and top them with the turkey meatballs. Spoon extra marinara sauce over the top.
2. Garnish with fresh basil leaves and grated Parmesan cheese, if desired. Serve immediately.
💡 Helpful Tips:
✔️Prevent Overcooking Zucchini Noodles: Zoodles can easily turn soggy, so cook them briefly and drain any excess liquid before serving.
✔️Sticky Meatballs? If your mixture feels too sticky to handle, wet your hands slightly before rolling the meatballs.
✔️Make Ahead: The meatballs can be shaped and stored in the fridge for up to 24 hours before cooking.
✔️Use a Meat Thermometer: Ensure your meatballs are fully cooked but not overdone by using a meat thermometer to check for 165°F internal temperature.
🔄 Variations of This Recipe:
✅Keto-Friendly: Use almond flour instead of breadcrumbs for a lower-carb meatball.
✅ Turkey Substitution: Swap turkey for ground chicken or beef if preferred.
✅Cheesy Twist: Stuff the meatballs with small mozzarella pearls for a gooey cheese centre.
✅Add Some Veggies: Toss sautéed bell peppers, mushrooms, or spinach into the marinara sauce to boost the nutrition.
✅Gluten-Free: Use gluten-free breadcrumbs, marinara sauce, and Parmesan cheese.
❓ Frequently Asked Questions:
❓Can I bake the meatballs instead of pan-searing?
Yes! Preheat your oven to 400°F (200°C). Place the meatballs on a baking sheet lined with parchment paper and bake for 18–20 minutes until browned and fully cooked. You can finish them off by simmering them in the marinara sauce for extra flavour.
❓Do I need a spiraliser for zucchini noodles?
Not necessarily. If you don’t have a spiraliser, try using a julienne peeler or a mandoline slicer. You can even buy pre-spiralised zucchini noodles at most grocery stores.
❓Can I freeze the meatballs?
Yes, the meatballs freeze wonderfully! Cook them fully, let them cool, and store them in an airtight container. Freeze for up to 3 months, and reheat them directly in marinara sauce when ready to eat.
❓Can I freeze the meatballs?
What if I don’t like zucchini noodles?
You can swap the zoodles for whole wheat pasta, spaghetti squash, or even cauliflower rice for another healthy option.
❓Can I freeze the meatballs?
How do I store leftovers?
Store the meatballs and zucchini noodles separately in the refrigerator in airtight containers. They’ll last up to 3 days. Reheat the zoodles quickly in a skillet and the meatballs in marinara sauce.
👨🍳 Chef Tips:
✅Don’t Overmix: Overworking the meatball mixture can make the meatballs tough. Mix gently and stop as soon as the ingredients are combined.
✅Control the Liquid: Zucchini noodles release water as they cook. Drain them in a colander after cooking to avoid a watery plate.
✅Fresh Herbs Add Magic: If you have fresh basil, thyme, or oregano on hand, toss a few sprigs into the marinara sauce for extra flavour depth.
✅Double It Up: Make a double batch of the meatballs and freeze half for an easy future meal!
This Turkey Meatballs with Zucchini Noodles recipe is a satisfying, healthy alternative to traditional meatballs and spaghetti. Bursting with comforting flavours and packed with protein, it’s the perfect dinner for those craving a low-carb, wholesome option without compromising on taste. Give it a try, and watch it become a family favourite!
