Go Back

Healthy Meatballs With Marinara - Light, Flavorful, and Easy

Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the meatballs:
  • 1 lb (450 g) lean ground turkey or chicken (93% lean is ideal)
  • 1/2 cup whole-wheat breadcrumbs (or almond flour for gluten-free)
  • 1 large egg
  • 1/4 cup finely grated Parmesan
  • 1/4 cup minced onion (or 2 tbsp dried minced onion)
  • 2 cloves garlic, minced
  • 2 tbsp chopped fresh parsley (or 1 tsp dried)
  • 1 tsp Italian seasoning
  • 1/2 tsp crushed red pepper flakes (optional)
  • 1/2 tsp kosher salt
  • 1/4 tsp black pepper
  • 1–2 tbsp olive oil (for searing, optional)
  • For the marinara:
  • 1 tbsp olive oil
  • 1 small onion, finely chopped
  • 3 cloves garlic, thinly sliced or minced
  • 2 tbsp tomato paste
  • 1 can (28 oz/800 g) crushed tomatoes (no salt added if possible)
  • 1/2 cup low-sodium chicken broth or water
  • 1 tsp dried oregano
  • 1 tsp sugar or a splash of balsamic vinegar (to balance acidity)
  • 1/2 tsp kosher salt, plus more to taste
  • Black pepper, to taste
  • Small handful fresh basil, torn (or 1 tsp dried basil)
  • To serve (optional):
  • Whole-grain spaghetti or zucchini noodles
  • Extra Parmesan and fresh basil

Method
 

  1. Prep the mix-ins. In a large bowl, combine breadcrumbs, Parmesan, onion, garlic, parsley, Italian seasoning, red pepper flakes, salt, and black pepper. Stir in the egg until the mixture is evenly moistened.
  2. Add the meat. Add the ground turkey and gently mix with a fork or your hands until just combined. Do not overmix; this keeps the meatballs tender.
  3. Shape the meatballs. Lightly oil your hands and form 16–20 golf ball–sized meatballs. Place them on a plate or sheet pan.
  4. Brown the meatballs (optional but adds flavor). Heat 1–2 tbsp olive oil in a large skillet or Dutch oven over medium heat. Sear the meatballs in batches, turning gently, until lightly browned on most sides, 4–6 minutes. Transfer to a plate. They do not need to be cooked through yet.
  5. Start the sauce. In the same pan, reduce heat to medium-low and add 1 tbsp olive oil if the pan is dry. Sauté the onion with a pinch of salt until soft and translucent, about 5 minutes. Add the garlic and cook 30–60 seconds until fragrant.
  6. Bloom the tomato paste. Stir in the tomato paste and cook 1–2 minutes, letting it darken slightly. This deepens the sauce’s flavor.
  7. Add tomatoes and season. Pour in the crushed tomatoes and broth. Add oregano, sugar or balsamic, salt, and black pepper. Stir and bring to a gentle simmer.
  8. Simmer the meatballs. Nestle the meatballs into the sauce. Cover and cook at a low simmer for 15–20 minutes, turning once, until the meatballs reach an internal temperature of 165°F (74°C).
  9. Finish the sauce. Stir in the torn basil. Taste and adjust salt, pepper, and acidity. If the sauce is too thick, add a splash of broth or water; too thin, simmer uncovered a few minutes.
  10. Serve. Spoon meatballs and marinara over whole-grain pasta or zucchini noodles. Top with a sprinkle of Parmesan and extra basil.