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Best Easy Turkey Meatball Meal Prep Bowls

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These turkey meatball meal prep bowls are a comforting, healthy, and delicious lunch option that comes together in about 45 minutes. Made with simple ingredients and a secret milk trick for juicy meatballs, they’re perfect for busy weeks.

Ingredients

Scale
  • 1 lb (450g) lean ground turkey (93/7)
  • 1/2 cup (60g) plain breadcrumbs
  • 1/4 cup (60ml) milk (any kind)
  • 1 large egg, lightly beaten
  • 1/4 cup (25g) finely grated Parmesan cheese
  • 2 cloves garlic, minced
  • 1 tsp dried oregano
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1 tbsp olive oil
  • 1 cup (185g) uncooked brown rice or quinoa
  • 1 1/2 cups (360ml) your favorite marinara sauce
  • 4 cups (about 120g) fresh spinach or baby kale
  • Optional toppings: fresh basil, red pepper flakes, extra Parmesan cheese

Instructions

  1. Start the Rice (or Quinoa): In a medium saucepan, combine 1 cup of brown rice with 2 cups of water and a pinch of salt. Bring to a boil, then reduce the heat to low, cover, and simmer for about 35-40 minutes, or until the liquid is absorbed and the rice is tender. Fluff with a fork. If using quinoa, it will take about 15 minutes.
  2. Preheat the Oven: While the rice is cooking, preheat your oven to 400°F (200°C). Line your baking sheet with parchment paper.
  3. Make the Meatball Mixture: In a large mixing bowl, combine the ground turkey, breadcrumbs, milk, beaten egg, Parmesan cheese, minced garlic, oregano, salt, and pepper. Use your hands to mix everything together gently. Don’t overmix! Mix just until everything is combined.
  4. Form the Meatballs: Using your cookie scoop or slightly wet hands, form the mixture into about 16-18 meatballs, roughly 1.5 inches in diameter. Place them on the prepared baking sheet, leaving a little space between each one.
  5. Bake the Meatballs: Drizzle the meatballs with the 1 tablespoon of olive oil. Bake for 18-22 minutes, or until they are cooked through and golden brown on the outside. An instant-read thermometer inserted into the center of a meatball should read 165°F (74°C).
  6. Warm the Sauce: While the meatballs are baking, pour the marinara sauce into a small saucepan and warm it over low heat. You just want it to be hot, not boiling.
  7. Assemble the Bowls: Divide the cooked rice evenly among your 4 meal prep containers. Top each with a generous handful of fresh spinach. Place 4-5 baked meatballs on top of the spinach. Spoon about 1/3 cup of warm marinara sauce over the meatballs. Let the bowls cool completely to room temperature before putting the lids on.

Notes

The milk trick is key for moist meatballs. Don’t overmix the meat. Let bowls cool completely before refrigerating to prevent sogginess. These bowls taste even better on day two.

Nutrition

Keywords: turkey meatball meal prep, healthy meal prep, easy turkey meatballs, meal prep bowls, comfort food

Find it online: https://breezybake.com/best-easy-turkey-meatball-meal-prep-bowls/