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These Turkey Meatballs with Zucchini Noodles make a simple, high-protein meal-prep lunch that is ready in about 30 minutes. Tender baked turkey meatballs are packed with fresh zucchini noodles, marinara sauce, and Parmesan for a lighter take on spaghetti and meatballs.
I originally made this recipe when I wanted a meal-prep lunch that felt satisfying without being too heavy. As a busy mom of five, having four portions ready in the refrigerator makes lunchtime much easier. I pack the zucchini noodles raw, so they stay firmer and cook slightly when the meal is reheated.
To be transparent, my kids won’t eat the zoodles when I make this. I either make it strictly for myself or plan to make plain spaghetti on the side if I think my kids will eat some.
Recipe Overview
Key ingredients
- Ground turkey: I recommend 93% lean turkey because it stays moist while still being relatively lean.
- Egg: This binds the meatball mixture together.
- Parmesan: Adds savory flavor and helps hold the meatballs together without breadcrumbs.
- Italian seasoning: An easy way to season the meatballs with herbs.
- Red pepper flakes: Add a little heat. Reduce or omit them if serving children.
- Zucchini: Choose firm, medium zucchini for noodles that hold their shape. You will need to make these into noodles; if you aren’t sure how, check out how to make zucchini noodles.
- Marinara sauce: Use your favorite sauce and check the sodium and added sugar if those are important to you.
- Parsley: Adds fresh flavor and color before serving.
Helpful tips
- Mix the turkey only until the ingredients are combined. Overmixing can make the meatballs firm.
- Make the meatballs approximately the same size so they finish cooking together.
- Ground turkey should reach an internal temperature of 165°F.
- If the turkey mixture feels very sticky, lightly wet your hands before shaping it.
- Avoid very large zucchini because they tend to contain more water and larger seeds.
- Cut especially long zucchini noodles with kitchen scissors so they are easier to portion and eat.
- Use four equal-size containers to keep the portions consistent.
How to Make Turkey Meatballs With Zucchini Noodles
This easy meal prep comes together in about 30 minutes. Here is how to make it:
- Prepare the oven: Preheat the oven to 400°F and line a large sheet pan with parchment paper.
- Make the meatball mixture: Add the ground turkey, Parmesan, egg, Italian seasoning, red pepper flakes, salt, and pepper to a large bowl. Mix gently until just combined.
- Shape the meatballs: Scoop the mixture and roll it into evenly sized meatballs. Arrange them on the prepared sheet pan, leaving a little space between each one.
- Bake: Bake the meatballs for 15 to 18 minutes, or until lightly golden and their internal temperature reaches 165°F.
- Prepare the zucchini noodles: While the meatballs bake, spiralize the zucchini. Pat the noodles gently with paper towels to remove excess moisture. Keep them raw so they do not become too soft when reheated.
- Assemble the meals: Divide the zucchini noodles evenly among four meal-prep containers. Add the cooked meatballs, Parmesan, and parsley. For the best texture, store the marinara sauce in separate leakproof containers.
- Refrigerate: Cover the containers and refrigerate for up to 4 days. When ready to eat, reheat the meatballs and marinara first, then add the zucchini noodles for the final 30 to 60 seconds.
How to pack this meal
Divide the raw zucchini noodles evenly among four meal-prep containers. Add the cooked meatballs, but keep the marinara sauce in separate leakproof containers when possible. Refrigerate everything promptly.
When ready to eat, heat the meatballs and sauce until hot. Add the zucchini noodles and heat briefly, just until slightly tender. Top with Parmesan and parsley before serving.
Common Questions
No. I recommend packing them raw. They soften slightly when reheated and are less likely to become mushy.
Divide the finished meatballs evenly among four containers. For clearer portions, count the finished meatballs and divide that number by four.
Yes. You can eat the zucchini noodles raw and cold. Warm the meatballs and sauce separately, then spoon them over the cold zoodles for a firmer texture.
Variations
- Replace the ground turkey with ground chicken.
- Use pesto instead of marinara for a different flavor.
- Add spinach, mushrooms, or roasted peppers to the containers.
- Use a combination of zucchini noodles and cooked whole-wheat spaghetti for a more substantial meal.
- Add mozzarella during reheating for a cheesier version.
- Replace the red pepper flakes with garlic powder if you do not want any heat.
Storage and reheating
- Storing: Store the meatballs, zucchini noodles, and sauce in airtight containers in the refrigerator for up to 4 days. For the best texture, keep the sauce separate from the zoodles.
- Reheating: Reheat the meatballs and sauce in the microwave until hot. Add the zucchini noodles during the final 30 to 60 seconds so they soften without becoming mushy.
- Freezing: You can freeze the cooked turkey meatballs for up to 3 months, but I do not recommend freezing the assembled meal-prep containers. Both zucchini noodles and marinara can release water after thawing. Freeze the meatballs separately and prepare fresh zoodles when ready to serve.
You May Also Like
- Pesto Shrimp Zoodles
- Chicken Alfredo Zoodles
- Italian Turkey Meatballs
- Honey Garlic Chicken Meal Prep
- Bang Bang Shrimp Zoodles
- Low carb Turkey Burgers With Zoodles
- Chicken Rice Meal Prep
Thanks so much for being here and cooking along with me. If you try this recipe, I’d love to hear how it turned out. Leave a comment and a ⭐️ rating below.
Turkey Meatballs with Zucchini Noodles Meal Prep
Ingredients
- 4 medium Zucchini, spiralized
- 2 Cups Marinara Sauce
- 2 tablespoons Freshly Grated Parmesan Cheese
- 2 tablespoons Freshly chopped parsley, to garnish
For the Meatballs
- 1 ½ pounds Ground Turkey
- ¼ Cup Freshly grated Parmesan cheese
- 1 Egg
- 1 tablespoon Italian seasoning
- 1/4 teaspoon Chili Flakes
- 1 teaspoon Sea Salt, to taste
- freshly ground black pepper
Instructions
- Preheat the oven to 400 degrees F and line a sheet pan with parchment paper.
- In a large mixing bowl, add all meatball ingredients (1 ½ pounds Ground Turkey, ¼ Cup Freshly grated Parmesan cheese, 1 Egg, 1 tablespoon Italian seasoning, and 1/4 teaspoon Chili Flakes, 1 teaspoon Sea Salt, and freshly ground black pepper) and stir until well combined. Take spoonfuls of the mixture, add them to the bowl, and roll them between your palms into meatballs.
- Place meatballs on the prepared baking sheet and bake for 15-18 minutes, or until cooked through and golden brown on the sides.
- Divide the zoodles (from 4 medium Zucchini) among 4 meal prep containers. Top each one evenly with 2 Cups Marinara Sauce (divided), the meatballs, 2 tablespoons Freshly Grated Parmesan Cheese (divided evenly), and garnish with 2 tablespoons Freshly chopped parsley.
- Before serving reheat and enjoy!
Notes
- Use 93% lean ground turkey for moist, flavorful meatballs.
- Mix the meatball ingredients just until combined to prevent a firm texture.
- Bake until the meatballs reach an internal temperature of 165°F.
- Pack the zucchini noodles raw and keep the marinara separate for the best texture.
- Divide the recipe evenly among four meal-prep containers.
- Refrigerate for up to 4 days.
- Reheat the meatballs and sauce first, then add the zoodles for the final 30 to 60 seconds.
- Freeze the cooked meatballs separately for up to 3 months. Don’t freeze the zucchini noodles.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
