There’s nothing quite as comforting as a big plate of spaghetti and meatballs. It’s a beloved classic that has earned its place at dinner tables around the world. But if you’re looking to lighten up your meals without sacrificing flavor, this Zucchini Spaghetti with Turkey Meatballs recipe offers the perfect balance of tradition and healthy eating.
By swapping regular pasta for zucchini noodles (aka “zoodles”) and using lean ground turkey for the meatballs, you get all the familiar coziness of the original dish with fewer carbs and more vegetables. Whether you’re on a low-carb diet, eating gluten-free, or just trying to sneak more veggies into your meals, this dish delivers flavor, texture, and satisfaction in every bite.
Let’s dive into how you can make this fresh, vibrant meal in your own kitchen—and why it’s sure to become a staple for the whole family.
Why You’ll Love This Recipe
This dish is more than just a healthy alternative—it’s a full-flavored, wholesome meal that everyone will enjoy. Here’s why this version of spaghetti and meatballs stands out:
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Low in carbs, high in flavor: Zucchini noodles are light and fresh, soaking up the sauce beautifully.
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Packed with protein: Thanks to the lean turkey meatballs and egg binder, each bite is satisfying and energizing.
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Family-friendly: Kids love the meatballs, and spiralized zucchini is fun to eat!
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Meal-prep friendly: Make the meatballs or sauce ahead of time for quick weeknight dinners.
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Gluten-free and keto-friendly: A great option for various dietary needs.
Ingredients You’ll Need
This recipe is divided into three parts: zucchini spaghetti, turkey meatballs, and the tomato sauce. Each element is easy to make and uses wholesome ingredients that are readily available.
🥒 Zucchini Spaghetti
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4 large zucchini, trimmed
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Olive oil, for sautéing
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Grated Parmesan cheese (optional, for serving)
🦃 Turkey Meatballs
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1 pound lean ground turkey
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1 small onion, finely chopped
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2 garlic cloves, finely chopped
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2 teaspoons Worcestershire sauce
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1 egg, beaten
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Sea salt and freshly ground black pepper, to taste
🍅 Tomato Sauce
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Olive oil, for sautéing
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1 onion, diced
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2 garlic cloves, crushed
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1 tablespoon tomato purée
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1 (28-ounce) can chopped tomatoes
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½ teaspoon dried oregano
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½ teaspoon balsamic vinegar
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Sea salt and freshly ground black pepper, to taste
Step-by-Step Instructions
Step 1: Prepare the Zucchini Noodles
Using a spiralizer, mandoline, or julienne peeler, turn the zucchini into long, spaghetti-like strands. These are your zoodles—a light and refreshing substitute for pasta.
Tip: Place the zoodles in a colander over the sink, sprinkle with a little salt, and let them sit for 10–15 minutes to draw out excess water. Pat dry with paper towels before cooking. This helps prevent sogginess later.
Step 2: Make the Turkey Meatballs
In a large bowl, combine the ground turkey, finely chopped onion, garlic, Worcestershire sauce, beaten egg, salt, and pepper. Use clean, wet hands to gently mix the ingredients until just combined—be careful not to overmix, which can make the meatballs tough.
Form the mixture into 20 small meatballs. Place them on a plate or tray, cover, and refrigerate for 30 minutes. Chilling helps them hold their shape during cooking.
Shortcut: You can prepare the meatballs the day before and store them in the fridge overnight.
Step 3: Cook the Tomato Sauce
While the meatballs chill, make the tomato sauce. In a large skillet or saucepan, heat a tablespoon of olive oil over medium heat.
Add the diced onion and sauté for 5–6 minutes until softened and translucent. Stir in the crushed garlic and cook for another minute.
Next, add the tomato purée and cook for 2 minutes to deepen the flavor. Stir in the chopped tomatoes, dried oregano, balsamic vinegar, and season with salt and pepper.
Let the sauce simmer gently for about 10 minutes, stirring occasionally. The sauce should thicken slightly and develop a rich, aromatic flavor.
Step 4: Cook the Meatballs
In a separate skillet, heat a little olive oil over medium heat. Add the chilled meatballs in batches, making sure not to overcrowd the pan. Cook for 6–8 minutes, turning frequently to brown them evenly on all sides.
Once all the meatballs are browned, transfer them into the pan with the tomato sauce. Let them simmer in the sauce for another 10 minutes, or until fully cooked through. Internal temperature should reach 165°F (74°C).
Note: If the sauce reduces too much while simmering, add ¼ cup of water to loosen it.
Step 5: Sauté the Zoodles
In the same skillet you used to brown the meatballs (wiped clean), add a teaspoon of olive oil. Sauté the prepared zucchini noodles for 3–5 minutes, tossing gently with tongs. Cook until they’re tender but still slightly firm—avoid overcooking, as they can turn mushy.
Optional: Add a pinch of chili flakes or garlic powder while sautéing for extra flavor.
Step 6: Plate and Serve
Divide the zucchini spaghetti into individual bowls or plates. Top with generous spoonfuls of the turkey meatballs and rich tomato sauce.
Finish with freshly grated Parmesan cheese, a sprinkle of chopped fresh basil, or a drizzle of extra virgin olive oil if desired.
Nutrition Info (Per Serving)
Exact nutrition values will vary based on portion sizes and toppings, but here’s an approximate breakdown per serving (1/4 of the total dish):
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Calories: ~320–350
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Protein: ~28–30g
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Fat: ~16g
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Carbs: ~10–12g
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Fiber: ~3g
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Sugars: ~5g
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Sodium: ~550mg
Helpful Tips for Success
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Use fresh zucchini that’s firm and smooth. Overripe or soft zucchini will release more moisture.
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Don’t skip the chilling step for the meatballs—it helps them stay together during cooking.
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Use a meat thermometer to ensure the turkey meatballs are cooked through.
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Double the sauce if you like your meals extra saucy, or to save some for later use.
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Meal prep friendly: Store meatballs, sauce, and zoodles separately for up to 3 days and reheat before serving.
Variations and Substitutions
Make this dish your own with these variations:
1. Cheesy Upgrade
Stir a little mozzarella or Parmesan into the sauce or top with shredded cheese before serving.
2. Spicy Kick
Add red pepper flakes or chopped chili to the tomato sauce for a fiery twist.
3. Herb Blend
Swap oregano for Italian seasoning, thyme, or fresh basil for a different flavor profile.
4. Vegan Version
Use plant-based meatballs or lentil-walnut balls and a vegan tomato sauce.
5. Beef or Chicken Meatballs
Not a fan of turkey? Use lean ground beef or chicken instead, adjusting cook time accordingly.
What to Serve with Zucchini Spaghetti and Meatballs
This dish is filling on its own, but you can round out your meal with:
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A crisp green salad with balsamic vinaigrette
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Garlic roasted broccoli or sautéed spinach
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Low-carb garlic bread or almond flour flatbread
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A glass of red wine or sparkling water with lemon
Storage and Reheating
Fridge: Store leftovers in airtight containers for up to 3–4 days. Reheat gently in the microwave or in a pan over low heat.
Freezer: Freeze cooked meatballs and sauce (without zoodles) for up to 3 months. Thaw overnight and reheat. Always cook zucchini noodles fresh for best texture.
Frequently Asked Questions (FAQ)
Can I bake the meatballs instead of frying them?
Yes. Bake at 400°F (200°C) for about 15–18 minutes or until fully cooked.
Can I use pre-made spiralized zucchini?
Absolutely! Just pat it dry and sauté as instructed. It’s a great time saver.
Do I need to peel the zucchini?
No need. The skin adds color, nutrients, and holds the noodle shape better.
Can I use jarred pasta sauce?
Yes, if you’re short on time. Just make sure it’s a quality brand with no added sugar.
Final Thoughts
This Zucchini Spaghetti with Turkey Meatballs is a meal you can feel great about serving and eating. It’s comforting yet clean, indulgent yet balanced. With lean protein, hearty sauce, and nutrient-rich vegetables, it’s a wholesome weeknight dinner that doesn’t cut corners on taste.
Whether you’re cooking for one or feeding a hungry family, this dish proves that healthy eating can be simple, flavorful, and satisfying. Give it a try—and watch even the pickiest eaters come back for seconds!
Tried this recipe?
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