These Healthy Turkey Zucchini Meatballs are a tasty way to sneak in some veggies! Made with ground turkey and shredded zucchini, they are both light and fluffy.
They are perfect for a quick dinner with pasta or on their own. I love that they’re packed with flavor yet good for you. You won’t even miss the extra calories! 🍝
Key Ingredients & Substitutions
Ground Turkey: Lean ground turkey keeps these meatballs light. If you prefer, you can substitute with chicken or lean beef. Just keep in mind that beef may add more flavor, but turkey is a healthier option.
Zucchini: Fresh zucchini is key for moisture and nutrition. If it’s not in season, you can use shredded carrots or yellow squash as a substitute. Both will still give a nice flavor and texture.
Parmesan Cheese: I love using freshly grated Parmesan for its nutty flavor, but feel free to use Pecorino Romano or even nutritional yeast for a vegan option. Just adjust the quantity to your taste.
Breadcrumbs: Whole wheat or panko breadcrumbs work best for texture. If you’re gluten-free, use gluten-free breadcrumbs or ground oats instead. This keeps the meatballs intact while adding fiber!
How Can I Ensure Perfect Meatballs?
Making meatballs can be easy, but achieving the right texture is the key. First, make sure to squeeze out as much moisture from the zucchini as possible. Excess water can make the meatballs soggy.
- Mix ingredients gently. Over-mixing makes them tough. Just combine until everything is mixed.
- Form meatballs by gently rolling the mixture in your hands. A smaller size makes for quick and even cooking!
- Lightly greasing the baking sheet or using parchment paper helps with easy cleanup and prevents sticking.
- Check for doneness with a meat thermometer. They should reach 165°F (74°C) for safety.
How to Make Healthy Turkey Zucchini Meatballs
Ingredients You’ll Need:
- 1 lb (450 g) ground turkey (lean)
- 1 medium zucchini, shredded and excess moisture squeezed out
- 1/4 cup grated Parmesan cheese
- 1/4 cup breadcrumbs (whole wheat or panko preferred)
- 1 large egg
- 2 cloves garlic, minced
- 2 tbsp fresh parsley, chopped (or 1 tbsp dried parsley)
- 1 tsp dried oregano
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp crushed red pepper flakes (optional)
- Olive oil spray or 1-2 tbsp olive oil for cooking
How Much Time Will You Need?
This recipe takes about 10 minutes to prepare and 20 minutes to bake, making a total of about 30 minutes. It’s a quick and healthy option for a weeknight meal!
Step-by-Step Instructions:
1. Preheat the Oven:
Start by preheating your oven to 400°F (200°C). This will help the meatballs cook evenly and get a nice golden color.
2. Mix the Ingredients:
In a large bowl, add the ground turkey, shredded zucchini (remember to squeeze out the extra moisture!), Parmesan cheese, breadcrumbs, egg, minced garlic, parsley, oregano, salt, pepper, and red pepper flakes (if you like a little heat). Mix everything together gently. Be careful not to over-mix, as this can make the meatballs tough.
3. Shape the Meatballs:
Using your hands or a tablespoon, scoop out portions of the mixture and form them into meatballs about 1 to 1.5 inches in diameter. Place them evenly spaced on your lined or greased baking sheet.
4. Prepare for Baking:
Give the tops of the meatballs a light spray or brush with olive oil. This will help them get crispy and golden while they bake.
5. Bake the Meatballs:
Put the baking sheet in your preheated oven and bake for 18-20 minutes. They are done when they are golden brown and cooked through. Use a meat thermometer to ensure they reach an internal temperature of 165°F (74°C).
6. Optional Broiling:
If you want an extra crispy top, you can broil the meatballs for an additional 2 minutes once they are cooked. Just keep an eye on them so they don’t burn!
7. Serve and Enjoy:
Once the meatballs are done, serve them warm with marinara sauce over whole wheat pasta or alongside a fresh salad. Enjoy your healthy and delicious meal!
FAQ for Healthy Turkey Zucchini Meatballs
Can I Use Ground Chicken Instead of Turkey?
Yes, you can absolutely substitute ground chicken for turkey! The flavor will be slightly different, but it will still work wonderfully in this recipe. Just ensure it’s a lean variety to keep the meatballs healthy.
What If I Don’t Have Breadcrumbs?
If you run out of breadcrumbs, you can grind up some oats or use crushed crackers as a substitute. Alternatively, you can omit them altogether, but keep in mind the texture might be a bit softer without them.
Can I Freeze Leftover Meatballs?
Yes! These meatballs freeze very well. Once they are baked and cooled, store them in an airtight container or freezer bag. They can last in the freezer for up to 3 months. To reheat, thaw overnight in the fridge and then warm them in the oven or microwave.
How Do I Know When the Meatballs Are Fully Cooked?
The best way to check for doneness is to use a meat thermometer. The internal temperature should reach 165°F (74°C). If you don’t have a thermometer, cutting one in half to check that the meat is no longer pink works too!
