Healthy Spaghetti & Turkey Meatballs

A Fit-Food Twist on the Italian Classic 

Let’s be real — no matter where you’re from, spaghetti and meatballs is pure comfort food. But traditional versions can be heavy on the calories and fat. This version gives you all the flavor with none of the guilt. Made with lean turkey, whole wheat spaghetti, and a rich tomato basil sauce, it’s a macro-friendly masterpiece that even Nonna might approve (just don’t tell her you swapped the beef).

Ingredients (Serves 4)

For the Meatballs:

• 500g lean ground turkey (93% lean or better)
• 1 egg
• 40g whole wheat breadcrumbs
• 1 clove garlic, minced
• 1 tbsp fresh parsley, chopped (or 1 tsp dried)
• ½ tsp onion powder
• ½ tsp salt
• ¼ tsp black pepper
• 1 tbsp olive oil (for pan searing)

For the Sauce:

• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1 can (400g) crushed tomatoes
• 1 tbsp tomato paste
• 1 tsp dried basil
• ½ tsp oregano
• Pinch of red pepper flakes (optional)
• Salt and pepper to taste

For the Pasta:

• 250g whole wheat spaghetti
• Salt for boiling water
• Fresh basil for garnish (optional)
• Grated parmesan or nutritional yeast (optional topping)

Serves: 4 | Cost: £ | Difficulty: EASY

Instructions

1. Make the Meatballs:
   In a large bowl, mix turkey, egg, breadcrumbs, garlic, parsley, onion powder, salt, and pepper. Form into 16 small meatballs.
2. Sear the Meatballs:
   Heat olive oil in a nonstick pan over medium heat. Sear meatballs for 2-3 minutes per side until browned (they don’t need to be fully cooked yet). Set aside.
3. Simmer the Sauce:
   In the same pan, add garlic and sauté for 30 seconds. Add crushed tomatoes, tomato paste, basil, oregano, and pepper flakes. Simmer for 10 minutes, then add the meatballs. Cover and simmer for another 10-12 minutes or until meatballs are fully cooked.
4. Cook the Pasta:
   Boil water with salt and cook whole wheat spaghetti according to package instructions. Drain and set aside.
5. Serve:
   Plate pasta, top with meatballs and sauce, garnish with fresh basil, and sprinkle with parmesan if desired.

Macros (Per Serving — 1/4 of recipe)

Macros are approximate and can vary depending on specific brands and ingredient measurements.