Meatballs with Spiralized Courgette
This high protein, low calorie recipe features lean turkey or chicken meatballs paired with spiralized courgette noodles, offering a nutritious and satisfying meal. With around 200 calories per serving and 25 grams of protein, this dish is perfect for those looking to maintain muscle while keeping calorie intake in check, ready in about 45 minutes from start to finish.
Author:
Prep time (mins) | Cooking time (mins) | Servings |
|---|---|---|
25 | 25 | 5 |
Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|
200 | 25 | 9 | 7 |
Ingredients
Ingredients:
For the Meatballs:
400g lean ground turkey or chicken (about 93% lean) - for high protein, lower in fat
1 egg - to bind the meatballs
1/4 cup (30g) oat flour or finely ground oats - as a low-calorie binder and for a bit of fiber
2 cloves garlic, minced
1 small onion, finely chopped
1/4 cup fresh parsley, chopped
1 tsp Italian seasoning or dried oregano
Salt and pepper to taste
1/2 tsp red pepper flakes (optional for a bit of heat)
For the Courgette (Zucchini) Noodles:
2 large courgettes (zucchinis), spiralized into noodles
1 tbsp olive oil or cooking spray - for sautéing
Salt and pepper to taste
For the Sauce (optional but recommended for flavor):
1 cup (240ml) low-sodium marinara sauce or homemade tomato sauce
1 tbsp fresh basil, chopped (optional)
Method
Instructions:
Prepare the Meatballs:
In a large mixing bowl, combine the ground turkey or chicken, egg, oat flour, garlic, onion, parsley, Italian seasoning, salt, pepper, and red pepper flakes if using. Mix until well combined but do not overmix to keep the meatballs tender.
Form into small meatballs, about 1 inch in diameter. This should yield approximately 20-25 meatballs, depending on size.Cook the Meatballs:
Preheat your oven to 200°C (400°F) or use an air fryer.
Place meatballs on a baking sheet lined with parchment paper or in the air fryer basket. If using the oven, bake for about 20 minutes or until cooked through. In an air fryer, cook at 180°C (350°F) for about 12-15 minutes, shaking or turning halfway through.Spiralize the Courgette:
While meatballs are cooking, use a spiralizer to turn the courgettes into noodles. If you don't have a spiralizer, a julienne peeler or even a regular vegetable peeler will work to create ribbons.Cook the Courgette Noodles:
Heat the olive oil or use cooking spray in a large skillet over medium heat. Add the courgette noodles, season with salt and pepper, and sauté for about 2-3 minutes until just softened but still crisp. Overcooking will make them watery.Combine:
If using sauce, heat it in a pan, then add the cooked meatballs to the sauce to coat them.
Serve the meatballs over the spiralized courgette noodles. Garnish with fresh basil if desired.
Freezing and storage
Tips for Best Results:
Freeze meatballs and sauce together for simplicity, but cook the courgette fresh for the best texture and flavor.
If you do freeze the courgette, expect some texture change; it's better utilized in dishes where texture isn't critical or mixed into other ingredients like soups or stews.
By following these storage methods, you can enjoy this meal over several days or weeks while maintaining its quality and nutritional benefits.