Protein-Packed Turkey Meatballs with White Beans and Zoodles

Nutritional Info

Calories:: 450
Carbohydrates:: 44 grams
Fiber:: 10 grams
Protein:: 36 grams
Fat:: 15 grams

Note: These values represent one serving of four.

Swap zucchini noodles for pasta to enjoy a fiber-rich take on spaghetti and meatballs. Photo by Casey Barber.

Spaghetti and meatballs is an Italian-American comfort food that is as versatile as it is delicious. While not usually promoted as a lower-calorie meal, this dish can pack a seriously nutritious punch with a few simple tweaks. This take on the hearty staple swaps out traditional wheat pasta for zucchini noodles (or zoodles), a nutritious side that will enable you to eat a much larger portion and still feel satiated.

Incorporating more veggies into your diet is the best way to consume more fiber, which isn’t just good for your gut—it will keep you feeling fuller longer.

“One of the main ways our brain processes whether we are hungry or full, starving or well-fed, is not based on how many calories we’re consuming, but based on how full our stomach is,” explains fitness coach and nutrition expert Chris Barakat, MS, ATC, CISSN. “Because of that, eating nutrient-dense vegetables that are very voluminous, meaning they contain a good amount of fiber and water, is an easy way to improve your satiety, especially if you’re intentionally in a caloric deficit and focusing on fat loss.”

Premade zoodles can be found in most major grocery stores, but they can easily be made at home using a spiralizer, knife, or vegetables peeler (for thicker, fettuccine-like strands).

To pump up the protein, this recipe also contains beans, which are not only high in fiber, but also rich in a variety of micronutrients including potassium, iron, and magnesium.

These versatile meatballs can also be enjoyed with a side of baked sweet potato, on top of cauliflower rice, or stuffed into a roll for a satisfying sandwich.

If you’re trying to get healthier or give your diet a makeover in the new year, check out Barakat’s Four-Week Fast Track: Accelerate Ultimate Nutrition Guide to learn more about the biggest mistakes many people make when they’re trying to lose weight and how to easily pump up the nutrition of your favorite meals and snacks.

Turkey Meatballs with White Beans and Zoodles in Tomato Sauce

Serving: 4
Prep Time: 20 min
Cook Time: 30 min

Ingredients

1 pound 93 percent lean ground turkey
1 large egg
28 grams panko breadcrumbs (regular or gluten-free)
28 grams crumbled feta
1 1/2 teaspoons fresh minced oregano or 1/2 teaspoon dried oregano
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Olive oil or avocado oil cooking spray
1 small yellow or sweet onion
2 garlic cloves
1 tablespoon olive oil
1 (28-ounce) can crushed tomatoes
16 ounces zoodles (1 1/2 pounds whole zucchini)
1 (15-ounce) can white beans, drained and rinsed well

Directions

Make the meatballs

Preheat the oven to 400 degrees F and line a rimmed sheet pan with parchment paper.

Mix the ground turkey, egg, panko, feta, oregano, salt, and pepper together in a large bowl.

Roll the meatball mixture into balls about 1 1/2 inches in diameter and place on the prepared sheet pan. This recipe yields approximately 24 meatballs.

Spritz the meatballs lightly with cooking spray.

Bake for 12-15 minutes, until springy to the touch and lightly browned.

Make the zoodles and sauce

While the meatballs bake, peel the onions and garlic, then grate on the coarse side of a box grater.

Heat the olive oil in a large (12-inch) high-sided skillet or saute pan over medium-low heat.

Add the grated onion and garlic and cook, stirring frequently, until the onion is translucent, about 4-5 minutes.

Add the tomatoes and simmer uncovered for 10 minutes. Salt and pepper to taste.

Add the prepared zoodles and toss to coat with the sauce. Cover and cook for about 10-15 minutes, until the zoodles are tender and translucent. Timing will vary based on the thickness of your zoodles and whether they are frozen or fresh.

Stir in the beans and cook 1-2 minutes more until warmed through.

To serve, divide the sauced zoodles into four bowls and top with meatballs.