Description
A quick, juicy, and high-protein weeknight dinner featuring pan-fried turkey meatballs simmered in marinara sauce, ready in just 30 minutes.
Ingredients
Scale
- 1 lb ground turkey (93% or 85% lean)
- ½ cup Panko breadcrumbs
- 1 large egg
- ¼ cup grated Parmesan cheese
- 4 cloves garlic, minced
- 2 tbsp fresh parsley, chopped
- 2 cups marinara sauce
- 2 tbsp olive oil
- ½ teaspoon salt
- ½ teaspoon black pepper
Instructions
- In a mixing bowl, combine ground turkey, Panko breadcrumbs, egg, Parmesan cheese, minced garlic, chopped parsley, salt, and pepper. Mix gently with hands or a fork until just combined; do not overmix.
- Wet hands slightly with water or oil. Scoop about 1.5 tablespoons of mixture per meatball and roll into balls. You should get 12-14 meatballs.
- Heat olive oil in a large skillet over medium-high heat. Add meatballs in batches, ensuring they are not crowded. Brown for 2-3 minutes per side until golden. Transfer to a plate.
- Reduce heat to medium-low. Pour marinara sauce into the same skillet. Add browned meatballs back into the sauce, spooning some sauce over the top.
- Cover and simmer for 10 minutes until internal temperature reaches 165°F (74°C).
- Remove lid. If sauce is too thin, simmer uncovered for 2 more minutes. Taste and adjust seasoning. Serve immediately over pasta, rice, or vegetables.
Notes
Use 93% lean turkey to prevent dryness. Do not overmix the meat to avoid tough texture. Brown meatballs before simmering to develop flavor via the Maillard reaction. For gluten-free, use GF Panko. For dairy-free, omit Parmesan and add extra olive oil.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Italian
Nutrition
- Serving Size: 2 meatballs + ½ cup
- Calories: 280
- Sodium: 650
- Fat: 14
- Carbohydrates: 12
- Fiber: 2
- Protein: 28
Keywords: turkey meatballs, high protein, meal prep, quick dinner, healthy recipes, 30 minute meals, gluten-free option, dairy-free option