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Recipes

Turkey Meatballs with Zucchini Noodles and Marinara

Tender baked turkey meatballs simmer in low-sodium marinara and are served over quickly sautéed zucchini noodles, with an option to mix in a little whole-wheat pasta.

3 min read

Published

Key takeaways

  • Baking the meatballs is hands-off and makes it easy to cook a big batch.
  • Ground turkey is safely cooked at 165°F in the center of the meatball.
  • Choose a low-sodium or no-salt-added marinara and check the label for added sugars.
  • Cook zucchini noodles briefly so they stay crisp-tender, not watery.
  • Meatballs freeze well for quick future dinners.

Jump to recipe ↓

Spaghetti and meatballs is pure comfort food. This version keeps everything you love about it, the savory meatballs, the rich tomato sauce, the twirl of noodles, while adding a lot more vegetables to the plate. These turkey meatballs with zucchini noodles and marinara are cozy, colorful, and great for meal prep.

The meatballs bake on a sheet pan while you spiralize the zucchini, so there is very little hands-on time. Then everything meets in a warm pan of marinara. If you would like some pasta, you can mix a small portion of whole-wheat spaghetti in with the zucchini noodles.

Why this meal is balanced

The Diabetes Plate Method from the American Diabetes Association suggests filling about half your plate with non-starchy vegetables, about a quarter with lean protein, and about a quarter with carbohydrate foods, ideally fiber-rich ones. Zucchini noodles and tomato sauce bring the vegetables, and lean ground turkey brings the protein.

The carbohydrate part is flexible. You might enjoy the dish with zucchini noodles only, or mix in a modest portion of whole-wheat pasta for more fiber and a familiar texture. Carbohydrate needs differ from person to person, so your healthcare team or a registered dietitian can help you choose the portion that fits your plan. If you have type 1 diabetes, the pasta and breadcrumbs are the main carbohydrates to count.

To learn more about how protein, fiber, and carbohydrates work together on your plate, see our guide to understanding carbs, fiber, protein, and fat.

Choosing a marinara sauce

Jarred marinara is a big time-saver, but brands vary a lot. Some are high in sodium, and some include added sugars. Look for a jar labeled low-sodium or no-salt-added, and check the Nutrition Facts label for added sugars. The FDA lists added sugars separately on the label, which makes comparing jars easier. If your sauce tastes flat, a pinch of red pepper flakes, fresh basil, or a little garlic brings it to life without more salt.

Tips for tender meatballs and crisp zucchini noodles

  • Mix gently. Overworking the meat makes meatballs dense. Stir just until everything is combined.
  • Use wet hands. Damp hands keep the mixture from sticking and help you roll even meatballs that cook at the same rate.
  • Check the center. Ground turkey is considered safely cooked at 165°F. Test a meatball in the center with an instant-read thermometer.
  • Cook zoodles quickly. Zucchini noodles need only 2 to 3 minutes in a hot pan. Longer cooking releases water and makes them soggy.
  • Skip salting the zucchini. Salt draws out moisture, so season the finished dish instead.

No spiralizer? Use a vegetable peeler to make wide ribbons, or buy pre-spiralized zucchini in the produce section.

Meal-prep and serving ideas

This recipe was made for cooking once and eating several times. Bake a double batch of meatballs, cool them, and refrigerate or freeze them in portions. Store the zucchini noodles raw and separate, then cook them fresh when you are ready to eat.

  • Tuck meatballs and sauce into a bowl with roasted vegetables or spaghetti squash.
  • Serve with a large green salad and a simple vinaigrette.
  • Pair leftovers with a cup of lentil vegetable soup for a hearty lunch.

If you like to plan a week of meals at a time, our weekly meal planning guide can help you fit batch-cooked recipes like this one into your routine.

Turkey Meatballs with Zucchini Noodles and Marinara

  • Prep20 min
  • Cook25 min
  • Total45 min
  • Servings4

Ingredients

  • 1 lb lean ground turkey (93% lean)
  • 1 large egg
  • 1/3 cup whole-wheat panko breadcrumbs or quick-cooking rolled oats
  • 1/4 cup grated Parmesan cheese, plus more for serving if desired
  • 1/4 cup finely chopped onion
  • 2 garlic cloves, minced
  • 2 tablespoons chopped fresh parsley
  • 1 teaspoon dried Italian seasoning
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • Nonstick cooking spray or 1 teaspoon olive oil, for the pan
  • 1 jar (24 oz) low-sodium or no-salt-added marinara sauce (about 3 cups)
  • 4 medium zucchini (about 2 lb), spiralized into noodles
  • 1 tablespoon extra-virgin olive oil
  • Optional: 1/4 teaspoon crushed red pepper flakes
  • Optional: 4 oz dry whole-wheat spaghetti, cooked, to mix with the zucchini noodles
  • Fresh basil leaves, torn, for serving

Instructions

  1. Heat the oven to 400°F. Line a rimmed sheet pan with parchment paper or foil and lightly coat with cooking spray.
  2. In a large bowl, beat the egg. Add the breadcrumbs or oats, Parmesan, onion, garlic, parsley, Italian seasoning, salt, and pepper and stir to combine. Let sit 2 minutes.
  3. Add the ground turkey and mix gently with your hands or a fork just until combined.
  4. With damp hands, roll the mixture into about 20 meatballs, each about 1 1/2 inches wide. Arrange them on the pan with a little space between each.
  5. Bake 18–22 minutes, until lightly browned and an instant-read thermometer reads 165°F in the center of a meatball.
  6. While the meatballs bake, warm the marinara and red pepper flakes (if using) in a large saucepan over medium-low heat, stirring occasionally.
  7. Add the baked meatballs to the sauce and simmer gently 3–5 minutes so they absorb some flavor.
  8. Heat the olive oil in a large skillet over medium-high heat. Add the zucchini noodles and cook 2–3 minutes, tossing with tongs, just until crisp-tender. Do not overcook.
  9. If using whole-wheat spaghetti, toss it with the zucchini noodles. Divide the noodles among four bowls, top with meatballs and sauce, and finish with basil and a little Parmesan if you like.

Substitutions

  • Protein: Use lean ground chicken (cook to 165°F) or lean ground beef (cook to 160°F).
  • Binder: Use quick oats or almond flour instead of breadcrumbs for a gluten-free option.
  • Noodles: Swap zucchini for spaghetti squash, yellow squash, or hearts of palm noodles, or use a small portion of whole-wheat or legume-based pasta.
  • Vegetables: Stir chopped spinach or finely grated zucchini into the meatball mixture for extra vegetables.
  • Lower sodium: Use no-salt-added marinara, reduce the Parmesan, and skip the added salt; season with garlic, herbs, and pepper.

Storage

Refrigerate meatballs in sauce in an airtight container for 3–4 days. Store raw zucchini noodles separately, wrapped in a paper towel, for up to 3 days and cook just before serving. Freeze cooled meatballs (with or without sauce) for up to 3 months; thaw in the refrigerator and reheat until hot.

Notes

This dish centers on lean protein and non-starchy vegetables, with optional whole-wheat pasta for a fiber-rich carbohydrate. Your ideal carbohydrate portion may be different, so adjust it to fit the plan you've made with your healthcare team or dietitian.

An instant-read thermometer is the easiest way to know the meatballs are cooked through. Check one of the largest meatballs in the center.

Everyone's glucose response to the same meal is different. Nutrition values are estimates.

Sources & references
  1. American Diabetes Association. https://diabetes.org/
  2. Evert AB, et al. Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report. Diabetes Care 2019;42(5):731–754. https://doi.org/10.2337/dci19-0014
  3. FDA. Added Sugars on the Nutrition Facts Label. https://www.fda.gov/food/nutrition-facts-label/added-sugars-nutrition-facts-label
  4. U.S. Food and Drug Administration. How to Understand and Use the Nutrition Facts Label. https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label
  5. USDA MyPlate. https://www.myplate.gov/

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