30-Minute Turkey Meatball Sub Bowls (Print)

Turkey meatballs, marinara, veggies, and brown rice served for easy, wholesome meal prep in under thirty minutes.

# Components:

→ For the Turkey Meatballs

01 - 1 lb lean ground turkey
02 - 1/3 cup breadcrumbs
03 - 1/4 cup grated Parmesan cheese
04 - 1 large egg
05 - 2 cloves garlic, minced
06 - 2 tablespoons chopped fresh parsley or 1 teaspoon dried parsley
07 - 1/2 teaspoon dried oregano
08 - 1/2 teaspoon salt
09 - 1/4 teaspoon black pepper

→ For the Bowls

10 - 1 large red bell pepper, sliced
11 - 1 large zucchini, sliced
12 - 1 tablespoon olive oil
13 - Salt and pepper, to taste
14 - 2 cups marinara sauce
15 - 1 cup shredded mozzarella cheese
16 - 2 cups cooked brown rice or quinoa

# Method:

01 - Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper for easy cleanup.
02 - In a large mixing bowl, combine the ground turkey, breadcrumbs, Parmesan cheese, egg, minced garlic, parsley, oregano, salt, and black pepper. Blend the ingredients until just incorporated; avoid overmixing to maintain tenderness.
03 - Divide the meatball mixture into 16 equal portions and gently shape them into meatballs. Arrange the meatballs on one half of the prepared baking sheet.
04 - On the remaining half of the baking sheet, toss the sliced red bell pepper and zucchini with olive oil, salt, and pepper. Ensure the vegetables are in a single layer for even roasting.
05 - Place the baking sheet in the preheated oven and bake for 15 minutes. Carefully remove the sheet, spoon marinara sauce generously over the meatballs, and sprinkle each meatball with mozzarella cheese.
06 - Return the baking sheet to the oven for an additional 5 minutes, or until the meatballs are thoroughly cooked (reaching an internal temperature of 165°F/74°C) and the mozzarella cheese is melted and lightly golden.
07 - Divide the cooked brown rice or quinoa evenly among four meal prep containers. Top each container with a portion of the roasted vegetables and four turkey meatballs. Add extra marinara sauce as desired.
08 - Allow the assembled bowls to cool slightly before sealing the containers. Refrigerate for up to 4 days for convenient meal prepping.

# Expert Advice:

01 -
  • Ready in just 30 minutes from start to finish
  • Perfect for weekly meal prep with 4 complete meals
  • Balanced nutrition with lean protein vegetables and complex carbs
  • Customizable with your favorite vegetables or grains
02 -
  • High protein meal with 32g per serving
  • Excellent make ahead option that maintains quality for days
  • Complete balanced meal with protein carbs and vegetables in one bowl
03 -
  • The secret to perfectly juicy turkey meatballs is avoiding overworking the meat mixture. Handle it gently and mix just until ingredients are incorporated.
  • For maximum flavor toast the dried herbs in a dry skillet for 30 seconds before adding them to your meatball mixture—this simple step awakens their essential oils and dramatically improves the taste profile.
  • Finally always let the assembled bowls cool completely before sealing the containers to prevent soggy vegetables and condensation buildup.
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