Spaghetti Meat Ball Pasta
Lean turkey meatballs in a simple tomato sauce rest on a modest nest of spaghetti so you get a comforting, protein-forward solo meal in under 30 minutes.
Ingredients
Turkey meatballs
- 230 g ground turkey
- 18 g breadcrumbs (≈⅓ cup)
- 40 g onion, finely minced
- 1 large egg
- 1 tsp garlic, minced (≈3 g)
- 6 g parsley, minced
- ½ tsp dried basil
- ½ tsp dried oregano
- ¼ tsp kosher salt
- ⅛ tsp black pepper
Pasta
- 56 g dry spaghetti
- ¼ tsp salt (for the pasta water)
Tomato sauce
- 1 tbsp olive oil (14 g)
- 20 g onion, finely diced
- 1 clove garlic (≈3 g), minced
- 1 cup crushed tomatoes (240 g)
- ¼ tsp kosher salt
Optional garnish: reserved pasta water, fresh parsley, extra black pepper.
Making crushed tomatoes (if you start from whole or diced)
- If you’re keeping the skins on, roughly chop before pulsing so the texture stays even as the sauce simmers.
- If you prefer a thinner sauce, blend longer or strain through a sieve before simmering.
- https://www.youtube.com/watch?v=ToijlqDnezA
- https://www.youtube.com/watch?v=nRpvFE5hnEc
- https://www.youtube.com/watch?v=VKizSq2_ZNs
- https://www.youtube.com/watch?v=jBoMTZIHqLc
1. Combine meatball ingredients (5–10 minutes)
- In a mixing bowl, add the ground turkey, breadcrumbs, onion, egg, minced garlic, parsley, basil, oregano, salt, and pepper.
- Gently mix with a fork or clean hands until everything is just combined—avoid overworking the mixture so the meatballs stay tender.
- Form the mixture into 8–10 small meatballs (roughly 1–1.5 tablespoons each) and set them aside on a plate.
2. Brown and finish the meatballs (10–12 minutes)
- Heat a non-stick skillet over medium heat and add a drizzle of olive oil, keeping most oil for the sauce if desired.
- Arrange the meatballs in a single layer and brown on all sides, turning occasionally, for about 6–8 minutes.
- Reduce heat to low and continue cooking until the internal temperature hits 165°F / 74°C.
- Transfer the cooked meatballs to a plate; you can also finish them in the oven at 400°F / 200°C for 12–15 minutes instead.
3. Cook the pasta (8–10 minutes)
- Bring a medium pot of water to a rolling boil and add ¼ tsp salt.
- Cook the spaghetti according to package directions until al dente (about 8–10 minutes).
- Reserve a tablespoon of the pasta water before draining, then drain the noodles and set aside.
4. Build the tomato sauce (8–10 minutes)
- In the same skillet, add the remaining olive oil and sauté the diced onion over medium heat for 2–3 minutes until translucent.
- Add the minced garlic and cook for 30 seconds until fragrant.
- Pour in the crushed tomatoes and stir in ¼ tsp salt. Simmer gently for 5–7 minutes to reduce and thicken.
- Return the meatballs to the skillet and simmer another 2–3 minutes so they soak up the sauce.
5. Combine and serve
- Toss the drained spaghetti with the sauce and meatballs, adding a splash of reserved pasta water if the sauce needs loosening.
- Plate the pasta, spoon the meatballs and extra sauce on top, and finish with fresh parsley or a crack of black pepper.
Chef’s Notes
- Leftover pasta works well too—store the sauce and meatballs separately and reheat gently.
- A pinch more salt can be added at the end, but be mindful that the pasta water, breadcrumbs, and sauce already contribute sodium.
- Swap in a few roasted veggies or quick sautéed greens to boost volume without disrupting the protein target.
Calories tracking
| Item | Serving | kcal | Fat (g) | Carb (g) | Prot (g) | Fiber (g) | Sug (g) | Chol (mg) | Sod. (mg) |
|---|---|---|---|---|---|---|---|---|---|
| Breadcrumbs | 18 g (⅓ cup) | 67 | 0 | 14 | 2 | 0.7 | 1.3 | 0 | 30 |
| Ground turkey | 230 g | 330 | 16 | 0 | 45 | 0 | 0 | 165 | 175 |
| Onion (meatball) | 40 g | 16 | 0 | 4 | 0.4 | 0.6 | 1.8 | 0 | 2 |
| Egg (whole) | 1 large | 70 | 5 | 1 | 6 | 0 | 1 | 185 | 70 |
| Garlic (meatball) | 3 g (1 tsp) | 5 | 0 | 1 | 0.2 | 0.1 | 0 | 0 | 1 |
| Parsley, minced | 6 g | 2 | 0 | 0.4 | 0.2 | 0.3 | 0.1 | 0 | 7 |
| Dried basil | ½ tsp | 1 | 0 | 0.2 | 0 | 0.1 | 0 | 0 | 0 |
| Dried oregano | ½ tsp | 1 | 0 | 0.2 | 0 | 0.1 | 0 | 0 | 0 |
| Kosher salt | ¼ tsp | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 480 |
| Black pepper | ⅛ tsp | 1 | 0 | 0.3 | 0 | 0.1 | 0 | 0 | 0 |
| Spaghetti (dry) | 56 g | 196 | 1 | 41.2 | 6.9 | 2.1 | 0.8 | 0 | 1 |
| Olive oil | 1 tbsp (14 g) | 119 | 13.5 | 0 | 0 | 0 | 0 | 0 | 0 |
| Onion (sauce) | 20 g | 8 | 0 | 1.9 | 0.2 | 0.3 | 0.9 | 0 | 2 |
| Garlic (sauce) | 3 g (1 clove) | 5 | 0 | 1 | 0.2 | 0.1 | 0 | 0 | 1 |
| Crushed tomatoes | 1 cup (240 g) | 54 | 0.3 | 12.3 | 2.6 | 2.6 | 7.2 | 0 | 20 |
| Salt (¼ tsp in sauce + ¼ tsp in pasta) | ½ tsp | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 900 |
| Total | 875 | 35.8 | 77.5 | 63.7 | 7.1 | 13.1 | 350 | 1689 |