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High Protein Low Calorie BBQ Turkey Meatballs - Easy, Flavor-Packed Meal Prep

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5 pounds (680 g) lean ground turkey (93% or 99% lean)
  • 1 large egg
  • 1/2 cup whole wheat breadcrumbs (or panko)
  • 1/4 cup finely minced onion
  • 2 cloves garlic, minced
  • 2 tablespoons chopped fresh parsley (optional)
  • 1 teaspoon smoked paprika
  • 1 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon chili powder or chipotle powder (optional for heat)
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon olive oil (for brushing or misting)
  • 1/2 cup reduced-sugar or no-sugar-added BBQ sauce
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon Worcestershire sauce (optional)
  • 1–2 tablespoons water (to thin the glaze if needed)
  • Chopped green onions or parsley for garnish (optional)

Method
 

  1. Preheat and prep: Heat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly spray with oil.
  2. Mix the meatball base: In a large bowl, combine ground turkey, egg, breadcrumbs, onion, garlic, parsley, smoked paprika, onion powder, garlic powder, chili powder, salt, and pepper. Stir gently until just combined. Don’t overmix.
  3. Form the meatballs: Use a tablespoon or small scoop to shape 20–24 meatballs, about 1 to 1.5 inches wide. Place them evenly on the prepared baking sheet. Lightly brush or mist with olive oil for browning.
  4. Bake: Bake for 12–15 minutes, until the centers are nearly cooked through (160°F/71°C). They’ll finish in the glaze.
  5. Make the glaze: In a small bowl, whisk the BBQ sauce, apple cider vinegar, Worcestershire, and water if needed. You want a brushable consistency.
  6. Glaze and finish: Remove the meatballs, brush generously with the BBQ glaze, and return to the oven for 5–7 minutes. They should be glossy, lightly caramelized, and reach an internal temp of 165°F (74°C).
  7. Rest and serve: Let them rest 3–5 minutes. Garnish with green onions or parsley and serve hot.