Turkey Meatballs with Tomato Sauce and Zucchini Noodles

These Turkey Meatballs with Tomato Sauce and Zucchini Noodles make for a lighter, veggie-packed spin on a classic favourite. By swapping out traditional pasta with fresh zucchini noodles (zoodles), you can enjoy a satisfying meal full of protein and fibre without compromising on taste.

Ingredients

Turkey Meatballs

• 500g ground turkey (lean or standard)
• 1 small onion, finely chopped
• 1 clove garlic, minced (optional)
• 1 teaspoon dried oregano (or your favourite herb mix)
• 1/2 teaspoon salt (adjust to taste)
• 1/4 teaspoon black pepper
• 1 egg, lightly beaten
• 50g (1/2 cup) breadcrumbs (whole wheat or regular) or 2 tablespoons almond flour (low-carb option)
• 1 tablespoon olive oil (for frying or brushing)

Tomato Sauce

• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 1 clove garlic, minced
• 400g can crushed tomatoes (or passata)
• 1 teaspoon dried basil or mixed Italian herbs
• 1/2 teaspoon salt (adjust to taste)
• 1/4 teaspoon black pepper
• Pinch of sugar or drizzle of honey (optional, to balance acidity)

Zucchini Noodles

• 2 large zucchini, spiralised into noodles
• Pinch of salt

Optional Add-Ons

• Grated Parmesan cheese or mozzarella for topping
• Fresh basil leaves for garnish
• Chilli flakes if you like a hint of spice
• Extra vegetables such as diced bell peppers or mushrooms in the sauce

Instructions

1. Make the Meatball Mixture

1. In a large bowl, combine the ground turkey, chopped onion, minced garlic (if using), dried oregano, salt, pepper, egg, and breadcrumbs.
2. Mix gently by hand or with a spoon until the ingredients are evenly distributed. Avoid overmixing, as this can make the meatballs dense.

2. Shape and Brown the Meatballs

1. Form the mixture into meatballs (roughly 2–3cm in diameter).
2. Heat 1 tablespoon of olive oil in a frying pan over medium heat.
3. Place the meatballs in the pan in a single layer, ensuring they aren’t touching.
4. Brown them on all sides for about 2–3 minutes per side. They don’t need to be fully cooked yet, as they will finish cooking in the sauce.

3. Prepare the Tomato Sauce

1. In a separate saucepan or deep frying pan, warm 1 tablespoon of olive oil over medium heat.
2. Add the chopped onion and sauté for about 3–4 minutes until softened.
3. Stir in the minced garlic, cooking for about 30 seconds until fragrant.
4. Pour in the crushed tomatoes (or passata), then add dried basil (or other herbs), salt, pepper, and a small pinch of sugar or drizzle of honey if you want to balance the acidity.
5. Simmer the sauce for 5 minutes.

4. Simmer the Meatballs in the Sauce

1. Gently transfer the browned meatballs to the pan with the tomato sauce.
2. Stir or spoon sauce over the meatballs to coat.
3. Reduce the heat to medium-low, cover the pan, and let the meatballs simmer in the sauce for 10–12 minutes, or until they reach an internal temperature of 75°C (165°F).

5. Cook the Zucchini Noodles

1. While the meatballs finish cooking, prepare the zucchini noodles.
2. In a separate pan, lightly coat with cooking spray or a small drizzle of oil and heat over medium.
3. Add the spiralised zucchini and season with a pinch of salt.
4. Sauté for 2–3 minutes, just until the noodles start to soften. Avoid overcooking to prevent them from becoming mushy.

6. Assemble and Serve

1. Place a portion of zucchini noodles on each plate.
2. Top with the turkey meatballs and spoon over extra tomato sauce.
3. If desired, sprinkle with grated cheese, fresh basil, or chilli flakes.

Tips for Delicious Turkey Meatballs with Zucchini Noodles

• Adjust the herbs and seasonings in the meatballs to your preference—try rosemary, thyme, or a pinch of chilli flakes.
• For added moisture, mix in a tablespoon of milk or finely chopped mushrooms.
• If you prefer baking, place the meatballs on a parchment-lined tray and bake at 200°C (400°F) for about 15–20 minutes before adding them to the sauce.
• Zucchini noodles release moisture quickly, so cook them briefly for the best texture.

Enjoy these Turkey Meatballs with Tomato Sauce and Zucchini Noodles as a light yet hearty meal. With fresh flavours and a lovely combination of protein and vegetables, they’re sure to become a go-to favourite in your home.