If you’re craving a hearty meal that feels comforting but still keeps nutrition front and center, these high-protein turkey meatballs with rice are a solid choice. They’re juicy, flavorful, and pair perfectly with fluffy rice and a bright, garlicky sauce. This is the kind of dinner that works for weeknights, meal prep, and even casual hosting.
You don’t need fancy ingredients or complicated steps—just a few pantry staples and a skillet. The best part: you can customize the seasoning and sides to match your mood.
What Makes This Recipe So Good
- Lean protein, big flavor: Ground turkey brings plenty of protein without weighing you down, and a few smart add-ins keep the meatballs tender.
- Great for meal prep: The meatballs reheat well and freeze beautifully. You can make a batch on Sunday and be set for days.
- Balanced plate: Pairing the protein with rice gives you steady energy, while herbs and a simple sauce make it interesting.
- Versatile: Go Mediterranean, Italian, or spicy—just tweak the spices and sauce.
It’s a flexible base recipe.
- Simple ingredients: Nothing fancy. Most items are probably in your kitchen already.
Shopping List
- Ground turkey (93% lean works best; 1 to 1.25 pounds)
- Cooked rice (white, brown, or jasmine; about 3–4 cups cooked)
- Egg (1 large)
- Breadcrumbs (plain or panko; about 1/2 cup)
- Grated Parmesan (optional, 2–3 tablespoons)
- Onion (1 small, finely minced)
- Garlic (3–4 cloves, minced)
- Fresh parsley (or cilantro), chopped
- Olive oil (for searing)
- Low-sodium chicken broth (1–1.5 cups, for simmering and sauce)
- Tomato paste (1–2 tablespoons) or lemon (for a lighter, citrusy sauce)
- Spices: salt, black pepper, paprika, dried oregano, crushed red pepper (optional)
- Greek yogurt or plain yogurt (optional, for a creamy sauce or topping)
- Spinach or frozen peas (optional add-in for extra veggies)
How to Make It
- Cook the rice: Prepare your rice according to package directions. Fluff and keep warm.
Brown rice takes longer, so start it early.
- Prep aromatics: Finely mince the onion and garlic. If using parsley, chop it now. The finer you chop, the more evenly the meatballs hold together.
- Mix the meatballs: In a large bowl, combine ground turkey, egg, breadcrumbs, Parmesan (if using), onion, half the garlic, parsley, 1 teaspoon salt, 1/2 teaspoon pepper, 1 teaspoon paprika, and 1 teaspoon dried oregano.
Mix gently with your hands or a fork until just combined. Don’t overmix.
- Form the balls: Use a scoop or spoon to portion into 16–20 meatballs. Lightly oil your hands to prevent sticking and roll them into firm, even balls.
- Sear the meatballs: Heat 1–2 tablespoons olive oil in a large skillet over medium-high heat.
Add meatballs in a single layer without crowding. Sear on two sides until golden, 2–3 minutes per side. Work in batches if needed.
- Build the pan sauce: Reduce heat to medium.
Add remaining garlic to the skillet and cook 30 seconds. Stir in 1–2 tablespoons tomato paste (or skip for a lighter sauce), then pour in 1 to 1.5 cups chicken broth. Scrape up browned bits.
- Simmer to finish: Return all meatballs to the pan.
Cover and simmer gently 8–10 minutes, turning once, until the centers reach 165°F. If using spinach or peas, stir them in for the last 2–3 minutes.
- Optional creamy twist: For a tangy, creamy sauce, whisk 2–3 tablespoons Greek yogurt with a splash of hot pan liquid in a small bowl, then stir it back into the skillet off heat. Adjust seasoning with salt, pepper, and a squeeze of lemon.
- Serve: Spoon rice into bowls, top with meatballs and sauce, and finish with extra parsley, lemon zest, or a pinch of red pepper flakes.
How to Store
- Fridge: Store meatballs and rice in airtight containers for up to 4 days.
Keep sauce separate if possible to prevent soggy rice.
- Freezer: Freeze meatballs (with sauce) up to 3 months. Portion in freezer bags or containers. Freeze rice separately for best texture.
- Reheat: Reheat meatballs gently on the stovetop with a splash of broth, or microwave in 60–90 second bursts, stirring between intervals.
Add fresh lemon or herbs to brighten.
Health Benefits
- High protein, lower fat: Turkey offers solid protein to support muscle repair with less saturated fat than many red meats.
- Balanced carbs: Rice provides steady energy. Choose brown rice for extra fiber and minerals.
- Nutrient boosts: Herbs, garlic, and onions bring antioxidants and flavor without excess calories. Add spinach or peas for iron, folate, and vitamin C.
- Customizable sodium and fats: Using low-sodium broth and measured oil keeps the dish heart-friendly.
Pitfalls to Watch Out For
- Dry meatballs: Overmixing or using very lean turkey (99%) can make them tough.
Stick to 93% lean and mix just until combined.
- Falling apart: Not enough binder leads to crumbling. Keep the egg and breadcrumbs, and chill the formed balls for 10–15 minutes if the mixture feels loose.
- Bland flavor: Under-seasoning is common. Salt the mixture well and taste the sauce as you go.
A squeeze of lemon at the end helps.
- Sticky sear: Crowding the pan or low heat prevents browning. Sear in batches with hot oil for a clean release and better crust.
- Soggy rice: Store rice separately from the sauce and reheat with a quick steam or microwave with a damp paper towel.
Variations You Can Try
- Mediterranean: Add cumin, coriander, lemon zest, and dill. Serve with yogurt-garlic sauce and basmati rice.
- Italian-style: Use basil, oregano, and Parmesan.
Simmer in marinara and serve over garlicky rice or orzo.
- Spicy chipotle: Mix in chipotle chili powder and smoked paprika. Finish with lime and cilantro over cilantro-lime rice.
- Ginger-scallion: Add grated ginger, chopped scallions, and soy sauce. Serve with jasmine rice and a splash of sesame oil.
- Hidden veggie: Grate zucchini or carrot and squeeze out moisture before mixing into the meatballs for extra volume and nutrients.
- Gluten-free: Swap breadcrumbs for almond flour or gluten-free panko.
FAQ
Can I bake the meatballs instead of pan-searing?
Yes.
Bake at 400°F on a parchment-lined sheet for 12–15 minutes, or until they reach 165°F. For extra flavor, finish them in the skillet with the broth-based sauce.
What rice works best?
White, jasmine, or basmati will give a fluffy, neutral base. Brown rice adds fiber and a nutty bite.
Cauliflower rice works if you want to lower carbs.
How do I keep turkey meatballs moist?
Use 93% lean turkey, add moisture-rich ingredients like onion and a bit of grated Parmesan, and include a binder (egg and breadcrumbs). Avoid overcooking—pull them right at 165°F.
Can I make these dairy-free?
Absolutely. Skip the Parmesan and yogurt.
The meatballs will still be flavorful with herbs, spices, and a good pan sauce.
What can I use instead of breadcrumbs?
Try panko, crushed gluten-free crackers, oat flour, or almond flour. Start with 1/3 cup and add more if the mixture feels too wet.
Is there a way to boost protein even more?
Use extra-lean turkey and serve with Greek yogurt sauce, or add finely chopped cooked lentils to the mix. You can also pair with high-protein rice or quinoa.
Final Thoughts
High-protein turkey meatballs with rice check all the boxes: simple, satisfying, and adaptable to your taste.
Once you master the basic method—gentle mixing, hot sear, quick simmer—you can take the flavors in any direction. Keep a batch in the freezer, switch up the spices, and you’ve got a reliable, feel-good meal ready whenever you are.
High-Protein Turkey Meatballs with Rice – Simple, Satisfying, and Meal-Prep Friendly
Ingredients
Method
- Cook the rice: Prepare your rice according to package directions. Fluff and keep warm. Brown rice takes longer, so start it early.
- Prep aromatics: Finely mince the onion and garlic. If using parsley, chop it now. The finer you chop, the more evenly the meatballs hold together.
- Mix the meatballs: In a large bowl, combine ground turkey, egg, breadcrumbs, Parmesan (if using), onion, half the garlic, parsley, 1 teaspoon salt, 1/2 teaspoon pepper, 1 teaspoon paprika, and 1 teaspoon dried oregano. Mix gently with your hands or a fork until just combined. Don’t overmix.
- Form the balls: Use a scoop or spoon to portion into 16–20 meatballs. Lightly oil your hands to prevent sticking and roll them into firm, even balls.
- Sear the meatballs: Heat 1–2 tablespoons olive oil in a large skillet over medium-high heat. Add meatballs in a single layer without crowding. Sear on two sides until golden, 2–3 minutes per side. Work in batches if needed.
- Build the pan sauce: Reduce heat to medium. Add remaining garlic to the skillet and cook 30 seconds. Stir in 1–2 tablespoons tomato paste (or skip for a lighter sauce), then pour in 1 to 1.5 cups chicken broth. Scrape up browned bits.
- Simmer to finish: Return all meatballs to the pan. Cover and simmer gently 8–10 minutes, turning once, until the centers reach 165°F. If using spinach or peas, stir them in for the last 2–3 minutes.
- Optional creamy twist: For a tangy, creamy sauce, whisk 2–3 tablespoons Greek yogurt with a splash of hot pan liquid in a small bowl, then stir it back into the skillet off heat. Adjust seasoning with salt, pepper, and a squeeze of lemon.
- Serve: Spoon rice into bowls, top with meatballs and sauce, and finish with extra parsley, lemon zest, or a pinch of red pepper flakes.
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