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Cozy Turkey Meatball Meal Prep Bowls: Easy 30-Minute Dinner

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These turkey meatball meal prep bowls are a quick and easy 30-minute dinner, perfect for busy weeknights. Tender, flavorful meatballs are paired with roasted vegetables and a grain for a comforting and healthy meal that’s ideal for meal prep.

Ingredients

Scale
  • 1 pound ground turkey (93% lean)
  • 1/2 cup plain breadcrumbs (panko preferred)
  • 1 large egg, lightly beaten
  • 1/4 cup grated onion (about half a small onion)
  • 2 cloves garlic, minced
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon dried oregano
  • 1/2 teaspoon smoked paprika
  • 2 tablespoons grated Parmesan cheese (optional)
  • 1 cup cooked quinoa or brown rice
  • 2 cups roasted vegetables (broccoli, bell peppers, zucchini)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1/2 cup marinara sauce (optional)
  • 1/4 cup tzatziki or Greek yogurt (optional)

Instructions

  1. Preheat your oven to 400°F (200°C). Line a rimmed baking sheet with parchment paper or foil.
  2. Grate half a small onion on the large holes of a box grater to get about 1/4 cup of onion pulp and juice. Do not drain the liquid.
  3. In a large bowl, combine ground turkey, breadcrumbs, beaten egg, grated onion, minced garlic, salt, black pepper, oregano, smoked paprika, and Parmesan (if using). Mix gently with your hands or a spatula until just combined. Do not overmix.
  4. Using a cookie scoop or your hands, form the mixture into 16 to 18 meatballs, each about 1.5 tablespoons in size. Place them on the prepared baking sheet, spacing about an inch apart.
  5. Bake the meatballs for 15 to 18 minutes, until the internal temperature reaches 165°F (74°C) and they are lightly browned.
  6. While the meatballs bake, toss the chopped vegetables with olive oil, salt, and pepper. Spread on a separate baking sheet and roast for 15 to 20 minutes at 400°F, until tender and slightly charred.
  7. Warm the cooked quinoa or rice.
  8. Assemble the bowls: Divide the quinoa or rice among meal prep containers. Top with roasted vegetables and 4 to 5 meatballs per bowl. Add a dollop of marinara or tzatziki if desired.
  9. Let the bowls cool completely before sealing the lids. Refrigerate for up to 4 days. Reheat in the microwave for 2 to 3 minutes or in a 350°F oven for 10 minutes.

Notes

The grated onion is key for moisture. Do not skip it. Mix the meatball ingredients gently to avoid tough meatballs. For best results, use 93% lean ground turkey. The meatballs can be frozen for up to 3 months.

Nutrition

Keywords: turkey meatballs, meal prep bowls, healthy dinner, 30-minute meal, ground turkey recipe, easy weeknight dinner

Find it online: https://perkypan.com/cozy-turkey-meatball-meal-prep-bowls-easy-30-minute-dinner/