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Turkey and Quinoa Meatballs Baked in Marinara Sauce – A Delicious Weight Loss Recipe

Last Updated on January 12, 2025 by Arif Chowdhury

When it comes to healthy eating, finding meals that are both nutritious and satisfying can feel like searching for a needle in a haystack.

Today, we’re diving into a recipe that checks all the boxes: Turkey and Quinoa Meatballs Baked in Marinara Sauce.

This dish is not only packed with flavor but also offers a hearty serving of lean protein and whole grains, making it a perfect choice for anyone looking to maintain a healthy lifestyle.

Why Turkey and Quinoa?

Turkey is a fantastic alternative to beef when it comes to meatballs. It’s lower in calories and fat, making it a great choice for those watching their weight.

According to the USDA, a 3-ounce serving of ground turkey contains about 170 calories and 8 grams of fat, compared to about 250 calories and 17 grams of fat in the same serving size of ground beef. This makes turkey a leaner option without compromising on taste.

Quinoa, often dubbed a “superfood,” is not only protein-packed but also gluten-free.

One cup of cooked quinoa contains about 220 calories, 8 grams of protein, and a whopping 5 grams of fiber. This fiber is essential for digestion and keeping you feeling full longer, which is a key factor in weight loss.

The Benefits of Baked Meatballs

Baking meatballs instead of frying them is a game-changer. Not only does it cut down on excess oil and calories, but it also makes the cooking process cleaner and easier.

Baked meatballs can be just as juicy and flavorful, especially when cooked in a rich marinara sauce.

Ingredients You’ll Need

To whip up these scrumptious turkey and quinoa meatballs, gather the following ingredients:

For the Meatballs:

  • 1 pound ground turkey (preferably lean)
  • 1/2 cup cooked quinoa
  • 1/4 cup breadcrumbs (whole wheat recommended)
  • 1/4 cup grated Parmesan cheese
  • 1 large egg
  • 2 cloves garlic, minced
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

For the Marinara Sauce:

  • 2 cups marinara sauce (store-bought or homemade)
  • 1 teaspoon dried oregano
  • 1 teaspoon olive oil
  • Fresh basil leaves (for garnish, optional)

To Serve:

  • Whole wheat spaghetti or zucchini noodles (optional)
  • Extra Parmesan cheese (optional)

Cooking Time

This recipe is not only nutritious but also quick to prepare. Here’s a breakdown of the cooking times:

  • Preparation Time: 15 minutes
  • Cooking Time: 25 minutes
  • Total Time: 40 minutes
  • Servings: 4

Step-by-Step Cooking Instructions

1. Preheat the Oven (5 minutes)

Start by preheating your oven to 400°F (200°C). This step ensures that your meatballs cook evenly and get that perfect golden brown color.

2. Prepare the Meatball Mixture (10 minutes)

In a large mixing bowl, combine the ground turkey, cooked quinoa, breadcrumbs, grated Parmesan cheese, minced garlic, egg, Italian seasoning, salt, and pepper. Use your hands to gently mix everything together until just combined. Be careful not to overmix, as this can make the meatballs tough.

3. Form the Meatballs (5 minutes)

Once your mixture is ready, scoop out about 2 tablespoons of the mixture and roll it into a ball. Place the meatballs on a parchment-lined baking sheet. You should be able to make about 16 meatballs from this mixture.

4. Bake the Meatballs (20 minutes)

Place the baking sheet in your preheated oven and bake the meatballs for about 20 minutes, or until they are cooked through and reach an internal temperature of 165°F (74°C).

5. Heat the Marinara Sauce (5 minutes)

While the meatballs are baking, heat the marinara sauce in a saucepan over medium heat. Stir in the dried oregano and olive oil for added flavor. Allow the sauce to simmer gently while the meatballs finish baking.

6. Combine and Serve (5 minutes)

Once the meatballs are cooked, gently transfer them into the saucepan with the marinara sauce. Let them simmer in the sauce for about 5 minutes to absorb all those delicious flavors.

Serve the meatballs over whole wheat spaghetti or zucchini noodles, if desired. Garnish with fresh basil leaves and extra Parmesan cheese for a delightful finishing touch.

Nutritional Information

Let’s break down the nutritional facts for one serving (about 4 meatballs with sauce):

  • Calories: Approximately 350
  • Protein: 30g
  • Carbohydrates: 30g
  • Fiber: 4g
  • Fat: 10g

This makes it a filling and satisfying meal that supports your weight loss goals.

Tips for Success

  • Make Ahead: These meatballs freeze beautifully! Prepare a batch and freeze them before baking. When you’re ready to eat, bake them straight from the freezer; just add a few extra minutes to the cooking time.
  • Customize Your Sauce: Feel free to add vegetables like spinach or bell peppers to the marinara sauce for extra nutrition. You can also spice it up with red pepper flakes.
  • Experiment with Seasonings: If you like a bit of heat, add some crushed red pepper flakes to the meatball mixture. You can also try different herbs like rosemary or thyme for a unique flavor.

A Wholesome Meal for Any Occasion

This Turkey and Quinoa Meatballs Baked in Marinara Sauce recipe is a treasure trove of flavors and nutrition. Whether you’re feeding a family, hosting friends, or simply looking for a comforting meal, these meatballs are sure to please.

They’re easy to make, packed with wholesome ingredients, and delicious enough to satisfy even the pickiest eaters.

So, roll up your sleeves and get ready to enjoy a hearty meal that’s as good for your waistline as it is for your taste buds. You’ll find yourself coming back to this recipe time and again, and who knows? It might just become a family favorite!