These Turkey Zucchini Meatballs are a healthy and delicious way to sneak extra veggies into your dinner. Packed with lean protein, grated zucchini, and savory parmesan cheese, they are tender, flavorful, and incredibly versatile.
Baked to golden perfection, these meatballs are perfect for tossing with pasta, stuffing into subs, or simply enjoying on their own as a wholesome snack.
Recipe Details
- Flavor Profile: Savory and herbaceous, featuring classic Italian seasoning, garlic, and onion powder, enriched by the salty nuttiness of parmesan cheese.
- Texture: The zucchini keeps the lean turkey incredibly moist and tender, while the panko breadcrumbs provide structure and a light bite.
- Time: 15 minutes prep, 20 minutes bake time.
- Difficulty: Easy. The most effort involved is squeezing the water out of the zucchini.
What You’ll Need
To make this recipe, you will need a box grater for the zucchini and a clean dish towel (or sturdy paper towels) to squeeze out the excess moisture. A large baking sheet is required for cooking the meatballs. The ingredients rely on lean ground turkey, fresh zucchini, and pantry staples like panko, parmesan, and dried spices.
Ingredient Notes
- Grated Zucchini – You need about 1 ½ cups of grated zucchini. It is absolutely crucial to squeeze the liquid out of it; otherwise, your meatballs will be mushy and won’t hold their shape.
- Ground Turkey – Lean ground turkey is a great healthy protein base. The zucchini adds the moisture that turkey sometimes lacks.
- Panko Breadcrumbs – These light and airy Japanese-style breadcrumbs help bind the meatballs without making them heavy.
- Parmesan Cheese – Grated parmesan adds a punch of umami flavor and helps season the meat from the inside out.
- Egg – One egg acts as the binder to hold everything together.
- Spices – A blend of onion powder, garlic powder, Italian seasoning, paprika, and sea salt creates a well-rounded savory flavor profile.
Add-ins and Substitutions
- Herbs – Fresh chopped parsley or basil can be added for a burst of fresh flavor.
- Meat – Ground chicken works just as well as turkey in this recipe.
- Gluten-Free – To make these gluten-free, simply swap the panko breadcrumbs for a gluten-free breadcrumb alternative or almond flour.
How to Make Turkey Zucchini Meatballs
- Prep: Preheat your oven to 400℉. Line a large baking sheet with parchment paper or lightly grease it.
- Drain Zucchini: Take the shredded zucchini and place it in the middle of a clean dish towel or a large piece of sturdy paper towel. Wrap up the zucchini and squeeze firmly a few times over the sink to drain out some of the zucchini’s excess moisture.
- Mix: In a large bowl, combine the drained zucchini, ground turkey, panko breadcrumbs, onion powder, Italian seasoning, sea salt, garlic powder, paprika, grated parmesan cheese, and the egg. Using clean hands or a spoon, mix until everything is well combined. Do not overwork the meat.
- Shape: Gently roll the meat mixture into golf ball-sized portions. Arrange the meatballs in a single layer on the prepared baking sheet.
- Bake: Bake for 18-20 minutes or until the meat is cooked through and slightly golden.
- Serve: Enjoy warm with your favorite sauce, pasta, or veggies.
Pro Tip: Don’t skip the squeezing step! Zucchini is mostly water. If you don’t remove that water, it will release into the meatballs while they bake, causing them to flatten and steam rather than brown.
Recipe Tips
- Use a Cookie Scoop: To ensure all your meatballs are the same size and cook evenly, use a medium cookie scoop to portion out the meat before rolling.
- Don’t Overmix: Mix the ingredients just until combined. Overworking ground meat can make the meatballs tough and rubbery instead of tender.
- Check Temp: If you are unsure if they are done, use a meat thermometer. Poultry should reach an internal temperature of 165°F.
FAQs
- Can I fry these instead? Yes, you can pan-fry these in a little olive oil over medium heat, turning frequently until browned and cooked through.
- How do I store leftovers? Allow leftovers to cool completely and store in an air-tight container in the fridge for 3-4 days.
- Can I freeze these? Absolutely. Bake them, let them cool, and then freeze them in a single layer on a baking sheet. Once frozen solid, transfer to a freezer bag for up to 3 months.
Serving Suggestions
- Spaghetti: Toss them in marinara sauce and serve over spaghetti or zucchini noodles for a double dose of veggies.
- Meatball Subs: Load them into a sub roll with melted mozzarella and sauce.
- Appetizer: Serve them with toothpicks and a side of tzatziki or ranch for dipping.
Make This Recipe in Advance
- Prep: You can grate and squeeze the zucchini ahead of time.
- Assembly: You can roll the meatballs and keep them covered in the fridge for a few hours before baking.
Turkey Zucchini Meatballs
- Total Time: 35 minutes
- Yield: Approx. 20 Meatballs
Description
These Turkey Zucchini Meatballs are a healthy and delicious way to sneak extra veggies into your dinner. Packed with lean protein, grated zucchini, and savory Parmesan cheese, they are tender, flavorful, and incredibly versatile. Baked to golden perfection, these meatballs are perfect for tossing with pasta, stuffing into subs, or simply enjoying on their own as a wholesome snack.
Ingredients
- 1 pound lean ground turkey
- 1 1/2 cups grated zucchini (approx. 1 medium zucchini)
- 1/2 cup Panko breadcrumbs
- 1/2 cup grated Parmesan cheese
- 1 large egg
- 1/2 tablespoon Italian seasoning
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon sea salt
- 1/4 teaspoon paprika
Instructions
Prep
Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper or lightly grease it with cooking spray.
The Squeeze (Crucial Step)
Place the grated zucchini in the center of a clean dish towel or a stack of sturdy paper towels. Wrap it up and squeeze firmly over the sink to drain out as much excess moisture as possible. If you skip this, the meatballs will be soggy.
Mix
In a large bowl, combine the squeezed zucchini, ground turkey, Panko breadcrumbs, Parmesan cheese, egg, Italian seasoning, onion powder, garlic powder, paprika, and sea salt.
Combine
Using clean hands or a spoon, mix until everything is just combined. Do not overwork the meat, or the meatballs will become tough.
Shape
Scoop the mixture (a cookie scoop works best) and gently roll into golf ball-sized portions (approx. 1.5 inches). Arrange them in a single layer on the prepared baking sheet.
Bake
Bake for 18 to 20 minutes, or until the meatballs are cooked through (internal temperature of 165°F) and slightly golden on the outside.
Serve
Remove from oven and serve warm.
Notes
Water Content: Zucchini is over 90% water. Squeezing it dry prevents the meatballs from steaming from the inside out and flattening during baking.
Texture: The zucchini adds moisture to the lean turkey, so even though you squeeze the water out, the final result is incredibly tender, not dry.
Uniformity: Using a medium cookie scoop helps ensure all meatballs are the same size so they bake evenly.
Pan-Fry Option: You can fry these in a skillet with olive oil over medium heat, turning frequently, until browned and cooked through.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Dinner / Appetizer
- Method: Baking
- Cuisine: Italian-American
Nutrition
- Serving Size: 4 Meatballs
- Calories: 220
- Sugar: 1g
- Sodium: 580mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 1g
- Protein: 24g
- Cholesterol: 95mg
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