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High Protein Turkey Meatballs Meal Prep Bowls

Juicy baked turkey meatballs with quinoa, roasted broccoli, and warm marinara — 38g protein per bowl, ready in 30 minutes, 5 easy lunches.
Print Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 5 bowls
Course: Lunch
Cuisine: Italian-inspired
Calories: 520
Ingredients Method Notes

Ingredients
  

  • 1.5 lbs 93% lean ground turkey
  • 1/2 cup whole-wheat breadcrumbs
  • 1/4 cup grated Parmesan cheese
  • 1 large egg
  • 1 small yellow onion finely grated
  • 3 cloves garlic minced
  • 1 teaspoon dried Italian seasoning
  • 1/2 teaspoon smoked paprika
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon olive oil for the pan
  • 2.5 cups cooked quinoa about 1 cup dry
  • 4 cups broccoli florets
  • 1 tablespoon olive oil for roasting
  • 2 cups marinara sauce warmed
  • to taste salt and pepper
  • extra grated Parmesan, fresh basil, red pepper flakes optional, for serving

Method
 

  1. Preheat the oven to 425°F (220°C). Line a large rimmed baking sheet with parchment and brush lightly with olive oil. Start the quinoa now if not already cooked (1 cup dry quinoa with 2 cups water, about 15 minutes).
  2. Mix the meatballs: In a large bowl, combine ground turkey, breadcrumbs, Parmesan, egg, grated onion, garlic, Italian seasoning, smoked paprika, salt, and black pepper. Mix with hands just until evenly combined — do not overmix.
  3. Shape 20 meatballs: Wet hands lightly and roll into 20 golf-ball-sized meatballs. Arrange on one half of the prepared baking sheet with space between each.
  4. Add the broccoli: Toss broccoli florets with olive oil, salt, and pepper and spread on the other half of the sheet pan.
  5. Bake: Bake 18–20 minutes until meatballs are golden and read 165°F (74°C) at the center and broccoli is crisp at the edges. No flipping required.
  6. Warm the marinara: Heat marinara in a small saucepan over medium-low heat for about 5 minutes.
  7. Assemble: Divide quinoa among five meal prep containers (about 1/2 cup each). Add 4 meatballs to each, spoon over roasted broccoli, and ladle about 1/3 cup warm marinara over the top. Cool completely before sealing.

Notes

Nutrition per serving: 520 calories, 38g protein, 44g carbohydrates, 19g fat, 7g fiber, 680mg sodium. Refrigerate in airtight containers 4–5 days; reheat in the microwave 90 seconds to 2 minutes, stirring halfway, with a splash of water if the quinoa looks dry. Freeze the meatballs and quinoa base (without broccoli or marinara) up to 3 months; thaw overnight in the fridge before reheating. Swap ground turkey for ground chicken with the same ingredients and timing. For a low-carb version, replace quinoa with cauliflower rice (about 15g carbs per bowl).