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High Protein Low Calorie Turkey Meatball Skillet - A Quick, Flavor-Packed Weeknight Meal

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the Meatballs: 1 lb (450 g) lean ground turkey (93% or 99% lean)
  • 1/4 cup whole wheat breadcrumbs (or quick oats)
  • 1 large egg
  • 1/4 cup grated onion (with juices)
  • 2 cloves garlic, minced
  • 1 tbsp fresh parsley, chopped (or 1 tsp dried)
  • 1 tsp Italian seasoning
  • 1/2 tsp smoked paprika
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • Pinch red pepper flakes (optional)
  • For the Skillet: 1 tbsp olive oil (or avocado oil)
  • 1 small yellow onion, diced
  • 1 red bell pepper, sliced thin
  • 1 small zucchini, halved and sliced
  • 2 cloves garlic, minced
  • 1 can (14–15 oz) crushed or diced tomatoes, no salt added
  • 1/2 cup low-sodium chicken broth (or water)
  • 1 tsp Italian seasoning
  • 1/2 tsp dried oregano
  • Salt and pepper, to taste
  • 2 cups fresh baby spinach
  • Fresh basil or parsley, for garnish (optional)
  • Lemon wedges, for serving (optional)

Method
 

  1. Mix the meatballs: In a bowl, combine ground turkey, breadcrumbs, egg, grated onion, garlic, parsley, Italian seasoning, smoked paprika, salt, pepper, and red pepper flakes. Stir gently until just combined. Don’t overmix.
  2. Form the balls: With damp hands, roll the mixture into 16–20 small meatballs (about 1 to 1.5 inches wide). Place on a plate.
  3. Brown the meatballs: Heat olive oil in a large nonstick skillet over medium heat. Add meatballs in a single layer. Cook 5–7 minutes, turning occasionally, until browned on most sides. Transfer to a plate. They don’t need to be fully cooked yet.
  4. Sauté the vegetables: In the same skillet, add onion, bell pepper, and zucchini. Cook 4–5 minutes until softened. Add garlic and cook 30 seconds until fragrant.
  5. Build the sauce: Stir in crushed tomatoes, chicken broth, Italian seasoning, and oregano. Season with a pinch of salt and pepper. Bring to a gentle simmer.
  6. Simmer the meatballs: Nestle the meatballs into the sauce. Cover and simmer on low for 10–12 minutes, or until the meatballs reach 165°F (74°C) internally.
  7. Finish with greens: Stir in spinach and cook 1–2 minutes until wilted. Taste and adjust seasoning. If you like brightness, squeeze in a little lemon.
  8. Serve: Garnish with fresh basil or parsley. Enjoy as is, or serve over cauliflower rice, zucchini noodles, or a small portion of whole grain pasta.