This Turkey Meatball Meal Prep is a lifesaver for busy weeks! These flavorful, juicy meatballs with roasted veggies make healthy eating easy and delicious. It’s the perfect dish for anyone looking to simplify their meal prep routine.
Key Ingredients & Substitutions
- Ground Turkey: I prefer 93% lean for juiciness, but you can use 99% lean for lower fat. Ground chicken works too!
- Breadcrumbs: Panko or regular breadcrumbs are fine. For gluten-free, use gluten-free breadcrumbs or oat flour.
- Egg: Acts as a binder. Flax egg (1 tbsp ground flaxseed + 3 tbsp water) works as a vegan alternative.
- Zucchini & Bell Peppers: These roast beautifully, but feel free to swap with broccoli, cauliflower, or sweet potatoes.
- Marinara Sauce: Use your favorite jarred sauce to save time. Look for one with no added sugar.
Ingredients
For the Turkey Meatballs:
* 1 lb ground turkey (93% lean)
* 1/2 cup breadcrumbs
* 1 large egg
* 1/4 cup finely chopped onion
* 2 cloves garlic, minced
* 1 teaspoon dried oregano
* 1/2 teaspoon salt
* 1/4 teaspoon black pepper
For the Roasted Vegetables:
* 1 medium zucchini, chopped
* 1 red bell pepper, chopped
* 1 yellow bell pepper, chopped
* 1 tablespoon olive oil
* 1/4 teaspoon salt
* 1/8 teaspoon black pepper
For Assembly:
* 1 1/2 cups marinara sauce, divided
How Much Time Will You Need?
- Total Time: 40 minutes
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Servings: 4
- Calories per serving: Approximately 420 calories (varies with sauce choice)
- Tools Needed: Large baking sheet, large mixing bowl, meal prep containers
Step-by-Step Instructions
1. Prepare Your Meatball Mixture
In a large bowl, combine the ground turkey, breadcrumbs, egg, chopped onion, minced garlic, oregano, salt, and pepper. Mix gently until just combined. Overmixing can make the meatballs tough.
2. Form the Meatballs
Roll the mixture into 16 uniform meatballs, about 1.5 inches in diameter. Arrange them on one half of your large baking sheet. This ensures even cooking.
3. Prep the Vegetables
In a separate bowl, toss the chopped zucchini and bell peppers with olive oil, salt, and pepper. Spread them in a single layer on the other half of the baking sheet, alongside the meatballs.
4. Roast Everything Together
Preheat your oven to 400°F (200°C). Bake the meatballs and vegetables for 20-25 minutes, or until the meatballs are cooked through and the vegetables are tender-crisp. You can gently turn the vegetables halfway through.
5. Assemble Your Meal Prep Containers
Divide the cooked meatballs evenly among 4 meal prep containers (4 meatballs per container). Spoon about 1/4 cup of marinara sauce over the meatballs in each container. Add a generous portion of the roasted vegetables to each container.
Storage Instructions
These turkey meatball meal prep containers are perfect for busy weekdays. Store them in airtight containers in the refrigerator for up to 4 days. Reheat gently in the microwave for 1-2 minutes until warmed through.
Frequently Asked Questions (FAQ)
- Can I freeze these turkey meatballs? Yes, cooked meatballs can be frozen for up to 3 months. Thaw overnight in the fridge before reheating.
- What other vegetables can I use? Broccoli, cauliflower, asparagus, or even mushrooms work great for roasting with these meatballs.
- Can I make these ahead of time? Absolutely! This recipe is designed for meal prep, so feel free to make it on a Sunday for the week ahead.
- How do I know the meatballs are cooked? They should be firm to the touch, and if you cut one open, there should be no pink inside.
- Can I use ground chicken instead of turkey? Yes, ground chicken is a great substitute for these meatballs.
- Is this recipe gluten-free? It can be if you use gluten-free breadcrumbs. The rest of the ingredients are naturally gluten-free.