These high protein turkey meatballs in tomato sauce solve the usual turkey problem: dryness. The meatballs are browned first, then finished in the sauce, so they cook in tomato instead of drying out in the pan. One serving has 40g of protein and 330 calories, and the whole thing takes 35 minutes in a single pan.
The trick is a light hand. Mix the turkey just until it comes together — the more you work it, the tougher the meatballs get. Roll them with wet hands so the mixture does not stick, and do not crowd the pan when you brown them, or they will steam instead of getting a crust.
Why you’ll love it
- 40g protein per serving, 330 calories
- One pan, 35 minutes, from start to finish
- Freezes well — make a double batch for later
- Works with pasta, rice, bread or zucchini noodles
Ingredients
- 700g ground turkey
- 1 egg
- 1/3 cup breadcrumbs
- 1/4 cup grated Parmesan
- 2 garlic cloves, minced
- 1 tsp Italian seasoning
- Salt and black pepper
- 1 tbsp olive oil
- 1 can (400g) crushed tomatoes
- 1/2 tsp dried oregano
- Fresh basil, to serve
Equipment used
- A large skillet or cast iron pan, for browning and simmering
- A cookie scoop, for evenly sized meatballs
- A sharp knife for mincing the garlic
Instructions
- Mix the ground turkey, egg, breadcrumbs, Parmesan, garlic, Italian seasoning, salt and pepper in a large bowl — just until combined.
- Roll 20 meatballs with wet hands, about the size of a golf ball.
- Heat the olive oil in a large skillet over medium-high heat. Brown the meatballs in batches for 6–7 minutes, turning so they colour on all sides.
- Pour in the crushed tomatoes and oregano, scraping up the browned bits from the pan.
- Simmer on low for 15 minutes until the meatballs are cooked through and the sauce has thickened. Top with fresh basil and serve.
Tips
- Do not overmix the turkey — a light hand keeps the meatballs tender.
- Wet your hands before rolling. The mixture is sticky and this is the only fix that works.
- Simmer low and slow. A hard boil makes the meatballs tough.
- Freeze the cooked meatballs in sauce for up to 3 months. Thaw overnight and reheat gently.
Nutrition (per serving)
Estimated nutrition per serving
| Nutrient | Per serving |
|---|---|
| Calories | 330 |
| Protein | 40g |
| Carbohydrates | 12g |
| Fat | 12g |
These are estimated macros based on standard ingredient values, not lab-measured results.
FAQ
Can I bake the meatballs instead?
Yes — bake at 200°C / 400°F for 18–20 minutes, then simmer them in the sauce for 10 minutes. The protein stays the same.
Can I use ground chicken instead?
Yes, it works the same way and the protein is about the same. Ground beef works too, but it adds fat and calories.
What should I serve them with?
Pasta, rice, crusty bread, or zucchini noodles if you want to keep the carbs low. The sauce is good on all of them.
High Protein Turkey Meatballs in Tomato Sauce
Equipment
- A large skillet or cast iron pan for browning and simmering
- A cookie scoop for evenly sized meatballs
- A sharp knife for mincing the garlic
Ingredients
- 700 g ground turkey
- 1 egg
- 1/3 cup breadcrumbs
- 1/4 cup grated Parmesan
- 2 garlic cloves minced
- 1 tsp Italian seasoning
- Salt and black pepper
- 1 tbsp olive oil
- 1 can (400g) crushed tomatoes
- 1/2 tsp dried oregano
- Fresh basil to serve
Instructions
- Mix the ground turkey, egg, breadcrumbs, Parmesan, garlic, Italian seasoning, salt and pepper in a large bowl — just until combined.
- Roll 20 meatballs with wet hands, about the size of a golf ball.
- Heat the olive oil in a large skillet over medium-high heat. Brown the meatballs in batches for 6–7 minutes, turning so they colour on all sides.
- Pour in the crushed tomatoes and oregano, scraping up the browned bits from the pan.
- Simmer on low for 15 minutes until the meatballs are cooked through and the sauce has thickened. Top with fresh basil and serve.
Notes
Kitchen essentials for this recipe
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