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High-Protein Turkey Meatballs

High-Protein Turkey Meatballs with Rice – Simple, Satisfying, and Meal-Prep Friendly

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 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)

Method
 

  1. Cook the rice: Prepare your rice according to package directions. Fluff and keep warm. Brown rice takes longer, so start it early.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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.
  9. 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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