Italian Turkey Meatballs with Courgetti & Rich Tomato Basil Sauce

Serves: 4

Prep Time: 10 minutes

Cook Time: 25 minutes

Ingredients

For the Turkey Meatballs

• ½ cup ground almonds

• ¼ cup Parmesan cheese, finely grated

• 1 tsp sea salt

• ½ tsp freshly ground black pepper

• 1 large free-range egg

• ½ small onion, finely diced

• 2 tbsp fresh parsley, finely chopped

• 2 garlic cloves, minced

• 500g lean turkey mince (approximately 93% lean)

For the Tomato Basil Sauce

• ½ medium onion, finely diced

• 2 garlic cloves, minced

• 1 x 400g tin chopped tomatoes

• 5g fresh basil, finely chopped

• Extra virgin olive oil spray

For the Vegetable Spaghetti

• 3 large courgettes, spiralised

• 1 tbsp fresh parsley, chopped

• Sea salt and freshly ground black pepper

Method

Step 1

Preheat the oven to 200°C (180°C fan) and line a baking tray with baking parchment.

Step 2

In a large bowl, combine the ground almonds, Parmesan, salt, pepper, egg, onion, parsley and garlic.

Add the turkey mince and gently mix until fully combined.

Step 3

Roll the mixture into approximately 16 evenly sized meatballs and place them on the prepared baking tray.

Bake for 18–20 minutes, turning once halfway through cooking, until golden and cooked through.

Step 4

While the meatballs are cooking, prepare the sauce.

Spray a saucepan with olive oil and place over a medium heat. Add the onion and cook for 4–5 minutes until softened.

Stir in the garlic and cook for a further minute.

Step 5

Add the chopped tomatoes and basil. Season with salt and pepper and simmer gently for 10–15 minutes until slightly thickened.

Step 6

Place a large frying pan over a medium heat.

Add the courgetti and cook for 2–3 minutes, stirring gently. Avoid overcooking as the courgettes should retain a little bite.

Season lightly with salt, pepper and fresh parsley.

Step 7

Add the cooked turkey meatballs to the tomato sauce and spoon over the sauce to coat.

Serve on a bed of courgetti and finish with extra parsley and a little grated Parmesan if desired.

Nutritionist’s Notes

These turkey meatballs provide a high-protein alternative to traditional beef meatballs while remaining rich in flavour. Ground almonds replace breadcrumbs, adding healthy fats and helping keep the meatballs moist.

Using courgetti instead of conventional pasta increases vegetable intake and reduces the overall carbohydrate content of the meal, making it a lighter option that still feels hearty and satisfying.

The tomato and basil sauce delivers classic Italian flavours and pairs beautifully with the savoury turkey and Parmesan.

Variations

• Use chicken mince instead of turkey.

• Add finely chopped spinach to the meatball mixture.

• Stir chilli flakes into the tomato sauce for extra warmth.

• Replace courgetti with roasted aubergine ribbons.

• Top with buffalo mozzarella or crumbled feta before serving.

Approximate Nutrition Per Serving

• Calories: 420–520 kcal

• Protein: 38–45g

• Fat: 20–25g

• Carbohydrates: 10–15g

• Fibre: 4–7g

A comforting Italian-inspired dish featuring tender turkey meatballs, a rich tomato basil sauce and fresh vegetable spaghetti for a lighter take on a family favourite.