Here’s a high-protein, low-carb recipe for Turkey Meatballs with Marinara Sauce and Zucchini Noodles
a muscle-friendly meal perfect for bodybuilders or anyone seeking a lean, nutrient-dense dish packed with protein and veggies!
Ingredients
For the Turkey Meatballs:
- 1 lb (450g) lean ground turkey (93% lean)
- 1/4 cup whole-grain breadcrumbs (or almond flour for gluten-free)
- 1 egg
- 2 garlic cloves (minced)
- 1 tsp dried oregano
- 1 tsp dried basil
- 1/4 cup grated Parmesan cheese (optional)
- Salt and pepper (to taste)
For the Marinara Sauce:
- 1 tbsp olive oil
- 1/2 onion (diced)
- 3 garlic cloves (minced)
- 1 can (28 oz) crushed tomatoes (no sugar added)
- 1 tsp dried basil
- 1/2 tsp red pepper flakes (optional)
- Salt and pepper (to taste)
For the Zucchini Noodles:
- 4 medium zucchinis (spiralized into noodles)
- 1 tbsp olive oil
- 1 garlic clove (minced)
- Salt and pepper (to taste)
Instructions
1. Prep the Meatballs:
- Preheat oven to 400°F (200°C).
- In a bowl, combine ground turkey, breadcrumbs, egg, garlic, oregano, basil, Parmesan (if using), salt, and pepper. Mix gently (don’t overwork).
- Roll into 16-18 meatballs (about 1.5 inches wide).
- Bake on a parchment-lined sheet for 18-20 minutes until cooked through (internal temp: 165°F/74°C).
2. Make the Marinara Sauce:
- Heat olive oil in a saucepan over medium heat. Sauté onion and garlic for 3-4 minutes until soft.
- Add crushed tomatoes, basil, red pepper flakes, salt, and pepper. Simmer for 10-15 minutes to thicken.
3. Cook the Zucchini Noodles:
- Heat olive oil in a skillet over medium heat. Sauté garlic for 30 seconds, then add zucchini noodles.
- Cook for 2-3 minutes until tender-crisp. Season with salt and pepper.
4. Assemble the Meal:
- Toss zucchini noodles with marinara sauce and top with turkey meatballs.
- Garnish with fresh basil or extra Parmesan.
Macros (Per Serving)
- Calories: ~350-400 kcal
- Protein: ~35-40g (from turkey meatballs)
- Carbs: ~15-20g (from zucchini and marinara)
- Fats: ~12-15g (from olive oil and Parmesan)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Lean turkey supports muscle growth and repair.
- Low-Carb: Zucchini noodles keep carbs in check while adding fiber and vitamins (A, C).
- Anti-Inflammatory: Garlic and herbs like basil reduce inflammation and aid recovery.
- Meal Prep Friendly: Meatballs and sauce freeze well; zucchini noodles cook fresh in minutes.
Pro Tips
- Boost Protein: Add 1/4 cup egg whites to the meatball mixture.
- Crispy Meatballs: Air-fry at 375°F (190°C) for 12-15 minutes.
- Extra Veggies: Stir spinach or mushrooms into the marinara sauce.
- Store-Bought Shortcut: Use low-sugar marinara sauce to save time.
Enjoy this hearty, muscle-building meal that’s as delicious as it is nutritious! 🍝🍗💪