Turkey Meatball Meal Prep (High Protein, Freezer-Friendly)
These high-protein turkey meatballs are juicy, freezer-friendly, and perfect for weekly meal prep. Made with lean ground turkey, Greek yogurt, fresh herbs, and simple seasonings, each serving delivers around 35 grams of protein while staying tender and flavorful. Perfect over pasta, rice, vegetables, or inside meal prep bowls.
Equipment
- large mixing bowl
- small mixing bowls
- large skillet
- baking sheet
- parchment paper
- wooden spoon
- meat thermometer
- freezer-safe containers or bags
Ingredients
- 2 lbs ground turkey (93/7)
- 1/2 cup panko breadcrumbs
- 1/4 cup plain Greek yogurt
- 1 large egg
- 1/4 cup red onion, finely minced
- 3 cloves garlic, minced
- 1/4 cup fresh parsley, chopped
- 1 tsp Italian seasoning
- 1/2 tsp red pepper flakes (optional)
- 1 tsp kosher salt
- 1/2 tsp black pepper
- 2 tbsp olive oil
- 1 jar marinara sauce (optional)
- fresh basil, for garnish (optional)
- grated Parmesan cheese (optional)
Instructions
- Finely mince the garlic, onion, and parsley. Line a baking sheet with parchment paper.
- Whisk together the egg, Greek yogurt, and a pinch of salt. In another bowl combine the panko, Italian seasoning, red pepper flakes, salt, and black pepper.
- Add the ground turkey to a large bowl. Gently fold in the wet mixture, breadcrumb mixture, onion, garlic, and parsley until just combined.
- Shape the mixture into approximately 24 meatballs using about 2 tablespoons per meatball. Refrigerate for 15 minutes if time allows.
- Heat olive oil in a large skillet over medium-high heat. Sear the meatballs in batches for 3–4 minutes per side until browned.
- Add marinara sauce to the skillet and simmer for 8–10 minutes until the meatballs reach an internal temperature of 165°F. Alternatively, bake at 375°F for 12–15 minutes after searing.
- Allow the meatballs to cool completely before storing or freezing. Garnish with fresh basil and Parmesan before serving if desired.
Notes
Freeze cooked meatballs after cooling completely for up to 3 months. Freeze individually on a baking sheet before transferring to freezer bags to prevent sticking. Serve with marinara, pesto, teriyaki, or your favorite sauce. For a lower-carb version, replace panko with almond flour and grated Parmesan.