Here’s a high-protein, bodybuilder-friendly recipe for Turkey Meatballs with Marinara Sauce and Whole-Grain Pasta
packed with lean protein, complex carbs, and fiber to fuel muscle growth and recovery!
Ingredients
For the Turkey Meatballs:
- 8 oz (225g) lean ground turkey (93% lean)
- 1/4 cup breadcrumbs (or almond flour for low-carb)
- 1 egg
- 2 tbsp grated Parmesan cheese (optional)
- 1 tsp garlic powder
- 1 tsp dried oregano
- 1/2 tsp onion powder
- Salt and pepper (to taste)
For the Marinara Sauce:
- 1 cup low-sugar marinara sauce (store-bought or homemade)
- 1/4 tsp red pepper flakes (optional, for heat)
For the Pasta:
- 4 oz (115g) uncooked whole-grain pasta (e.g., spaghetti, penne)
- Optional garnish: Fresh basil, extra Parmesan
Instructions
1. Make the Meatballs:
- Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
- In a bowl, combine ground turkey, breadcrumbs, egg, Parmesan (if using), garlic powder, oregano, onion powder, salt, and pepper. Mix gently (don’t overwork!).
- Roll into 8-10 small meatballs and place on the baking sheet.
- Bake for 18-20 minutes, or until cooked through (internal temp: 165°F/74°C).
2. Cook the Pasta:
- Boil the pasta in salted water according to package instructions until al dente. Drain and set aside.
3. Heat the Sauce:
- In a skillet, warm the marinara sauce over medium heat. Add red pepper flakes (if using).
- Add the baked meatballs to the sauce and simmer for 2-3 minutes to meld flavors.
4. Assemble the Dish:
- Divide the pasta between plates, top with meatballs and marinara sauce. Garnish with fresh basil or Parmesan.
Macros (Per Serving)
- Calories: ~400-450 kcal
- Protein: ~35g (turkey + egg)
- Carbs: ~35g (pasta + marinara)
- Fats: ~12g (turkey + Parmesan)
Why This Meal is Great for Bodybuilders
- Lean Protein: Turkey is low in fat but rich in protein for muscle repair.
- Complex Carbs: Whole-grain pasta provides sustained energy and fiber.
- Nutrient-Dense: Marinara sauce adds lycopene (antioxidant) and vitamins.
- Customizable: Swap pasta for zucchini noodles or add spinach for extra veggies.
Pro Tips
- Meal Prep: Make a double batch of meatballs and freeze them for quick meals.
- Boost Protein: Use lentil pasta or add a side of steamed edamame.
- Lower Carbs: Replace pasta with spiralized zucchini or spaghetti squash.
- Extra Flavor: Stir fresh basil or a splash of balsamic vinegar into the sauce.
Enjoy this hearty, protein-packed meal to crush your goals! 🍝🦃💪