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Low Calorie Meal Prep Spicy Turkey Meatballs - Simple, Flavorful, and Ready for the Week

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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%, depending on your calorie goals)
  • 1/2 cup finely chopped onion (or grated for extra moisture)
  • 3 cloves garlic, minced
  • 1 large egg (for binding)
  • 1/3 cup whole wheat breadcrumbs (or oat flour for gluten-free)
  • 2 tablespoons tomato paste
  • 1 tablespoon hot sauce (adjust to taste)
  • 1 teaspoon crushed red pepper flakes (adjust heat level)
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon dried oregano
  • 1 teaspoon kosher salt (or to taste)
  • 1/2 teaspoon black pepper
  • 1–2 tablespoons chopped fresh parsley or cilantro (optional)
  • Olive oil spray (for the baking sheet)

Method
 

  1. Preheat the oven. Set your oven to 400°F (205°C). Line a large baking sheet with parchment and lightly spray with olive oil.
  2. Prep the aromatics. Finely chop or grate your onion. Grating adds moisture and helps the meatballs stay tender. Mince the garlic.
  3. Mix the meatball base. In a large bowl, combine ground turkey, onion, garlic, egg, breadcrumbs, tomato paste, hot sauce, red pepper flakes, smoked paprika, cumin, oregano, salt, and pepper. Add herbs if using.
  4. Combine gently. Use your hands or a fork to mix until just combined. Don’t overwork the meat—this keeps the meatballs soft.
  5. Shape the meatballs. Scoop about 1.5 tablespoons per meatball (a small cookie scoop helps). Roll lightly and place on the prepared sheet, leaving a bit of space between each. You should get about 22–26 meatballs.
  6. Bake. Bake for 14–18 minutes, until the meatballs are just cooked through and reach an internal temperature of 165°F (74°C). Avoid overbaking to keep them juicy.
  7. Optional quick glaze. For extra zing, whisk 1 tablespoon hot sauce with 1 tablespoon tomato paste and 1 teaspoon honey or maple syrup. Brush lightly over meatballs in the last 2 minutes of baking.
  8. Rest and portion. Let the meatballs rest for 5 minutes. Portion into meal prep containers with your chosen sides.