Ground Turkey & Zucchini Meatballs

Incredibly moist and high-protein meatballs bursting with hidden veggies. Served in a vibrant marinara over zucchini noodles for a low-carb finish.

By Cressio Rinaldi

Lean ground turkey makes a good meatball, but it is easy to make a dry one. Turkey has little fat, so every trick for keeping it moist matters. This recipe uses three: grated zucchini, which adds moisture without fat, a gentle hand when mixing and a short bake.

The zucchini is the star. It melts into the meat as it cooks, so you can’t taste it, and it keeps the meatballs tender. The almond flour and egg bind everything together without breadcrumbs, and the parmesan and Italian seasoning supply the savory flavor that turkey needs.

The recipe makes about 12 to 14 meatballs for four people. They are baked, not fried, so they are easy and clean, and they freeze well.

Read this first

1. Squeeze the zucchini very dry. Extra water makes the mixture wet and the meatballs fall apart.
2. Mix gently, and only until combined.
3. Don’t overbake. Turkey dries out quickly.

Prep time: 15 mins · Cook time: 20 mins · Serves 4

Ingredients

• 1 lb Lean ground turkey (93/7)
• 1 Medium zucchini
• 1/4 cup Parmesan cheese, grated
• 1/4 cup Almond flour
• 1 Large egg
• 1 tsp Garlic powder
• 1 tsp Italian seasoning
• 2 cups Marinara sauce (sugar-free)

Instructions

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. Look for: A hot oven and a lined pan, with everything ready.
2. Grate the zucchini on the coarse side of a box grater. Place in a clean kitchen towel and aggressively squeeze out as much water as possible. Look for: A compact ball of zucchini, with water dripping into the sink.
3. In a large bowl, combine the ground turkey, squeezed zucchini, parmesan, almond flour, egg, garlic powder, Italian seasoning, and a pinch of salt. Look for: A loose, evenly speckled mixture.
4. Mix gently with your hands until just combined. Overmixing makes meatballs tough. Look for: The mixture holds together but still looks soft and slightly sticky.
5. Form the mixture into golf-ball sized meatballs (about 12-14) and space them out on the baking sheet. Look for: Round, even meatballs with space between them.
6. Bake for 15-18 minutes until cooked through and lightly browned. Look for: Lightly browned outside, and a thermometer reading 165 F inside.
7. Meanwhile, gently heat the marinara sauce in a skillet. Once meatballs are done, toss them in the hot sauce before serving. Look for: Meatballs coated in warm, glossy sauce.

Nutrition

Amount per serving. Nutritional values are estimates calculated from the ingredients above and can vary.

• Calories: 330
• Fat: 16g
• Saturated Fat: 4g
• Carbohydrates: 14g
• Fiber: 3g
• Sugar: 8g
• Protein: 33g
• Sodium: 720mg
• Cholesterol: 140mg

Notes

• Storage: Refrigerate in an airtight container, with or without sauce, for up to 4 days.
• Freezing: Freeze the baked meatballs without sauce for up to 3 months — thaw and simmer in fresh sauce to serve.
• Don't Skip the Squeeze: Wringing as much water as possible out of the grated zucchini keeps the meatballs from turning mushy or falling apart.

Cook It With Me

Preheat

Preheat the oven to 400 F (200 C) and line a baking sheet with parchment paper.

Grate and squeeze the zucchini

Grate the medium zucchini on the coarse side of a box grater. Put it in a clean kitchen towel, gather the ends and squeeze as hard as you can over the sink. You want to get out as much water as possible. The zucchini should look like a compact, damp clump.

Combine

In a large bowl, combine the 1 lb of ground turkey, the squeezed zucchini, 1/4 cup of grated parmesan, 1/4 cup of almond flour, the egg, 1 teaspoon of garlic powder, 1 teaspoon of Italian seasoning and a pinch of salt.

Mix gently

Mix with your hands until just combined. Stop as soon as there are no dry streaks. Overmixing packs the meat and makes the meatballs tough.

Shape

Form the mixture into golf-ball sized meatballs, about 12 to 14, and space them out on the baking sheet. Wet your hands slightly if the mixture sticks.

Bake

Bake for 15 to 18 minutes, until the meatballs are lightly browned and cooked through, reaching 165 F in the center.

Sauce and serve

While the meatballs bake, gently heat the 2 cups of marinara sauce in a skillet. When the meatballs come out, toss them in the hot sauce for a minute and serve.

The Ingredients, One by One

Lean ground turkey (93/7)

The 93/7 refers to lean meat and fat. It is healthy but dry, which is why the zucchini matters. Don’t use 99 percent lean, which is even drier.

Zucchini

Medium zucchini, grated coarsely. Squeeze it hard in a towel. This is the key to moist meatballs.

Parmesan and almond flour

Parmesan adds salt and savory flavor. Almond flour binds the mixture and keeps it low-carb.

Egg

One large egg holds the mixture together.

Garlic powder and Italian seasoning

Turkey is mild, so it needs seasoning. They give the meatballs a savory, herby flavor.

Sugar-free marinara

Check the label. Many jarred sauces contain added sugar.

The Technique Behind It

Why squeeze the zucchini

Zucchini is mostly water. If it isn’t squeezed, the water floods the mixture and the meatballs turn soft and fall apart.

Why you mix gently

Working the meat develops the proteins and packs it tightly. Gentle mixing gives a light, tender meatball.

Why bake them

Baking is hands-off, cooks all the meatballs evenly and avoids a pan full of splattering oil.

How Do You Know the Meatballs Are Done?

Ground poultry should reach 165 F. Check one meatball in the center.

Check	What you see	Notes
Temperature	165 F in the center	The USDA safe temperature for ground poultry.
Color	Lightly browned outside, no pink inside	Cut one open if you have no thermometer.
Feel	Springy, not squishy	They should feel firm.

Mistakes That Cost You the Dish

• Not squeezing the zucchini The meatballs are wet and fall apart.
• Overmixing They become tough.
• Overbaking They dry out.
• Making them different sizes They cook unevenly.
• Using extra-lean turkey The meatballs are dry.

Fix It: If This Happens, Do This

Problem	Likely cause	Fix
Meatballs are dry	Overbaked or too lean	Toss them in plenty of warm sauce.
Meatballs fall apart	Too much moisture	Squeeze the zucchini harder and add a spoonful more almond flour.
Meatballs are bland	Not enough seasoning	Add more salt, garlic and herbs.
Meatballs are tough	Overmixed	Mix just until combined.
Meatballs are pale	The oven wasn’t hot enough	Broil for 1 to 2 minutes at the end.

What Each Ingredient Does (and What You Can Swap)

Ingredient	Its job	Swap, and what changes
Ground turkey	Lean protein	Ground chicken or beef work.
Zucchini	Moisture	Grated carrot or mushroom work.
Almond flour	Binder	Breadcrumbs work.
Parmesan	Salt and savory	Pecorino works.
Marinara	Sauce	Pesto or a creamy sauce work.

Plan Ahead

• Make ahead: Shape the meatballs up to a day ahead and refrigerate.
• Fridge: Up to 4 days.
• Reheat: In sauce, over low heat.
• Freezer: Freezes well for up to 3 months.

What to Serve With It

Serve over zucchini noodles, spaghetti squash, pasta or polenta, or tuck them into a sub roll. Fresh basil and a little extra parmesan finish them.

Questions People Ask

About the Author

Cressio Rinaldi

Cressio Rinaldi is the recipe developer behind Cressio Recipes. He cooks, tests, and writes every recipe on the site himself — refining each one until it's simple enough for a weeknight and good enough to make again. He's not a trained chef, just someone who cooks constantly and pays close attention to what actually makes a recipe work.