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High-Protein Turkey Meatballs & Pasta
These high-protein turkey meatballs and pasta are designed for easy weekly meal prep. Lean ground turkey, pasta, marinara sauce, and broccoli create a filling lunch or dinner that can be portioned into grab-and-go containers.
Ingredients
- 1.5 lb lean ground turkey (about 93% lean)
- 1/2 cup breadcrumbs or oat flour
- 1/4 cup grated Parmesan cheese
- 1 large egg
- 2 cloves garlic, minced
- 1 teaspoon Italian seasoning
- 1 teaspoon onion powder
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- Cooking spray or olive oil
- 12 oz whole-wheat or high-protein penne pasta
- 2 cups marinara sauce
- 2 cups broccoli florets
- Optional: extra Parmesan and fresh basil
How to Make Turkey Meatballs & Pasta
- Preheat: Heat the oven to 400°F (200°C) and line a baking sheet with parchment paper or foil.
- Mix: Combine turkey, breadcrumbs, Parmesan, egg, garlic, Italian seasoning, onion powder, salt, and pepper. Mix only until combined.
- Form: Roll into approximately 18–20 evenly sized meatballs and place on the prepared baking sheet.
- Prepare: Lightly spray the meatballs with cooking spray or drizzle with a small amount of olive oil.
- Bake: Bake for about 18–20 minutes, or until cooked through and the center reaches 165°F (74°C).
- Cook pasta: While the meatballs cook, prepare the pasta according to its package directions. Drain and set aside.
- Cook broccoli: Steam or sauté broccoli until tender-crisp.
- Combine: Warm the marinara sauce and toss with the cooked pasta.
- Portion: Divide pasta, sauce, meatballs, and broccoli into 6 meal-prep containers. Add Parmesan or basil if desired.
Why This Works for Meal Prep
- High-protein meal built around lean turkey.
- Easy to divide into consistent portions.
- Provides protein, carbohydrates, and vegetables in one meal.
- Reheats well for work lunches and busy evenings.
- Can be customized with different pasta, sauces, and vegetables.
Easy Variations
- Spicy Marinara: Use arrabbiata sauce and add red pepper flakes.
- Creamy Garlic: Replace marinara with a light garlic cream sauce.
- Veggie Boost: Add spinach, bell peppers, or zucchini.
- Meatball Swap: Use ground chicken or lean beef instead of turkey.
Meal-Prep Tips
- Use 93% lean turkey for a balance of flavor and protein.
- Do not overmix the meatball mixture; this helps keep the meatballs tender.
- Make a double batch and freeze extra meatballs for future meals.
- Use high-protein pasta if you want to increase the protein content.
- Store portions in airtight containers and refrigerate promptly.
Estimated Nutrition
The recipe card provides an example estimate of approximately 480 calories, 36g protein, 53g carbohydrates, and 11g fat per serving when divided into 6 servings. Actual nutrition will vary based on the turkey, pasta, marinara, cheese, breadcrumbs, portion sizes, and brands used. Calculate your exact ingredients if you are tracking calories or macros.
High-Protein Turkey Meatballs & Pasta Recipe Card
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