Turkey Meatballs with Courgette Noodles

Swapping pasta for courgette noodles cuts around 150 calories per serving and nearly eliminates the carbohydrates, making this dish work equally well for a low-carb phase. Turkey mince is leaner than beef and takes well to seasoning — these meatballs are juicy, not dry.

Ingredients

Meatballs:

• 400g turkey mince (5–7% fat)
• 1 egg
• 2 tbsp breadcrumbs (or oat flour)
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp smoked paprika
• Salt and pepper

Sauce:

• 1 x 400g tin chopped tomatoes
• ½ onion, finely diced
• 2 cloves garlic, minced
• 1 tsp olive oil
• 1 tsp dried basil
• Salt and pepper

Noodles:

• 2 large courgettes, spiralised or peeled into ribbons

Method

1. Mix all meatball ingredients together. Roll into 16–18 balls approximately the size of a large walnut.
2. Heat a non-stick pan over medium-high heat with a light spray of oil. Brown the meatballs in batches for 2 minutes each side. Set aside.
3. In the same pan, cook the onion for 3–4 minutes. Add the garlic and cook for 30 seconds.
4. Add the chopped tomatoes and basil. Simmer for 5 minutes.
5. Return the meatballs to the sauce. Cover and simmer on low for 12–15 minutes until cooked through.
6. Meanwhile, cook the courgette noodles in a separate dry pan for 2–3 minutes until just tender. Season with salt.
7. Serve the meatballs and sauce over the courgette noodles.

Nutrition Notes

Turkey mince contains around 21g of protein per 100g at only 150 calories, making it leaner than beef or pork. The courgette noodles add bulk, fibre, and micronutrients without meaningful calories.