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Low fat Italian meatballs in tomato sauce served in a white bowl with Parmigiano and fresh parsley

Low Fat Italian Meatballs Recipe

Oven-baked Italian meatballs made with lean ground turkey and beef, whole wheat breadcrumbs, and a simple passata sauce. Under 280 kcal per serving.
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Calories: 278

Ingredients
  

Meatballs
  • 225 g lean ground turkey (93% lean)
  • 225 g extra-lean ground beef (90/10)
  • 40 g whole wheat breadcrumbs soaked in milk
  • 3 tbsp skim milk for soaking breadcrumbs
  • 25 g Parmigiano Reggiano, finely grated
  • 1 large egg
  • 2 garlic cloves, minced
  • 2 tbsp flat-leaf parsley, finely chopped
  • 1 tsp dried oregano
  • 3/4 tsp fine sea salt
  • 1/4 tsp black pepper, freshly ground
Tomato Sauce
  • 680 ml passata (tomato puree)
  • 2 garlic cloves, thinly sliced
  • 1/2 tsp dried oregano
  • 1 tbsp extra virgin olive oil
  • 1/2 tsp fine sea salt
  • pinch of red pepper flakes optional

Method
 

Prep
  1. Heat the oven to 220 C / 425 F. Set a wire rack over a rimmed baking sheet and lightly coat the rack with cooking spray.
  2. Combine the breadcrumbs and skim milk in a large bowl. Stir and leave to soak for 5 minutes until the crumbs are fully absorbed and paste-like.
Make the Meatballs
  1. Add the ground turkey, ground beef, Parmigiano, egg, minced garlic, parsley, oregano, salt, and pepper to the breadcrumb mixture. Mix with your hands until just combined, do not overwork.
  2. Wet your hands with cold water. Portion the mix into 20 equal balls, roughly 28 g each, rolling each one firmly once between your palms. Place on the prepared rack.
  3. Bake for 18 to 20 minutes until golden on the outside and the internal temperature reads 74 C / 165 F on an instant-read thermometer.
Make the Sauce
  1. While the meatballs bake, heat the olive oil in a large oven-safe skillet over medium heat. Add the sliced garlic and cook for 60 seconds until pale and fragrant, not browned.
  2. Pour in the passata, add oregano, salt, and red pepper flakes if using. Stir and bring to a gentle simmer. Cook uncovered for 10 minutes, stirring occasionally, until the sauce thickens slightly.
Finish Together
  1. Nestle the baked meatballs into the simmering sauce. Spoon sauce over each meatball and cook together for 5 minutes over medium-low heat so the meatballs absorb the sauce flavor.
  2. Taste the sauce and adjust salt. Serve immediately, or leave covered off the heat for up to 15 minutes before serving.

Notes

Nutrition is calculated for 5 meatballs per serving with sauce, no pasta. Add approximately 160 kcal per 80 g serving of cooked whole wheat spaghetti.