Tasty Healthy Pasta and Meatballs

Here is my go-to healthy pasta and meatballs recipe, made with lean ground turkey, whole wheat pasta, and a homemade tomato sauce that’s loaded with fresh herbs and garlic.

This lighter version of the classic comfort dish has become a regular weeknight dinner at our house. I usually make a big batch of meatballs to freeze for busy days, and my kids actually prefer these to the traditional kind – who would’ve thought?

What Kind of Ground Meat Should I Use?

The beauty of these meatballs is that you can customize the meat mixture to suit your taste and dietary preferences. The recipe calls for a blend of lean ground beef and turkey, which creates a nice balance – the beef adds richness and flavor while the turkey helps keep things lighter and leaner. If you prefer, you can go all beef for more traditional, richer meatballs, or use all turkey or chicken for a lighter option. When choosing your ground meat, look for packages labeled 90/10 or 93/7 (which indicates the lean meat to fat ratio) to keep these on the healthier side while still maintaining good flavor and moisture. Just remember that if you go with all turkey or chicken, your meatballs might be slightly less juicy than those made with beef, so be careful not to overcook them.

Options for Substitutions

This healthy pasta and meatballs recipe is super adaptable! Here are some great swap options:

• Breadcrumbs: Out of whole wheat breadcrumbs? You can use regular breadcrumbs, or try crushed oats, almond flour, or crushed pork rinds for a low-carb option. Just note that almond flour will make the meatballs slightly more delicate.
• Ground meats: Feel free to mix and match your ground meats – all beef, all turkey, or even ground chicken works great. You could also try ground pork or a mix of any of these options. Just keep the total amount to 2 pounds.
• Milk: Any type of milk works here – dairy or non-dairy. You can even use chicken broth if you’re avoiding milk products.
• Spaghetti: Regular spaghetti can be swapped with whole wheat pasta, gluten-free pasta, or even zucchini noodles. If using zucchini noodles, remember they cook much faster than regular pasta.
• Marinara sauce: While store-bought marinara is convenient, you can use any tomato-based pasta sauce you like. You can even use crushed tomatoes seasoned with Italian herbs if you’re in a pinch.
• Parmesan: For dairy-free diets, try nutritional yeast instead of parmesan – it gives a similar cheesy flavor. Or simply skip it if you prefer.

Watch Out for These Mistakes While Cooking

The biggest challenge when making meatballs is overmixing the meat mixture, which can lead to dense, tough meatballs – instead, mix just until the ingredients are combined and stop as soon as everything is evenly distributed. Another common mistake is making the meatballs too large or uneven in size, which can result in undercooked centers and overcooked exteriors – use an ice cream scoop or measure about 2 tablespoons per meatball for consistent results. To prevent your meatballs from falling apart while cooking, make sure to let the breadcrumb-milk mixture (panade) sit for at least 5 minutes before adding it to the meat, and chill the formed meatballs for 15-20 minutes before cooking. For the best browning, avoid overcrowding the pan when searing the meatballs – work in batches if necessary, and resist the urge to move them around too much while they’re developing their golden crust.

What to Serve With Pasta and Meatballs?

When serving pasta and meatballs, I like to start with a simple green salad tossed with olive oil and lemon juice to balance out the hearty main dish. A loaf of crusty garlic bread makes the perfect side for soaking up any extra marinara sauce – plus, it’s pretty much required for any Italian-style meal! For a veggie option that goes beyond salad, try some roasted broccoli or sautéed zucchini seasoned with just a bit of garlic and olive oil. If you’re feeding a crowd, you might want to add an antipasto platter with olives, cheese, and some sliced Italian meats to round out the meal.

Storage Instructions

Keep Fresh: These tasty meatballs and pasta will stay good in an airtight container in the fridge for up to 4 days. I like to store the meatballs and sauce together, but keep the pasta separate to prevent it from getting too soft. This way, you can enjoy perfectly textured leftovers all week long!

Freeze: The meatballs are fantastic for freezing! Place them (with or without sauce) in a freezer-safe container and they’ll keep for up to 3 months. I often make a double batch just to freeze half – it’s such a time-saver for busy weeknights. Just skip freezing the pasta as it tends to get mushy when thawed.

Reheat: To warm up your meatballs and sauce, simply heat them in a covered pan over medium-low heat until hot throughout, or pop them in the microwave. For the pasta, a quick dip in hot water brings it back to life, or you can microwave it with a splash of water. Add fresh parmesan and basil just before serving for that just-made taste!

Preparation Time	15-20 minutes
Cooking Time	25-30 minutes
Total Time	40-50 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 2200-2400
• Protein: 150-160 g
• Fat: 80-90 g
• Carbohydrates: 220-240 g

Ingredients

• 1 1/2 cups breadcrumbs (whole wheat used)
• 1/2 cup milk
• 1 pound lean ground beef
• 1 pound ground turkey (or substitute with all beef, turkey, or chicken)
• 2 eggs
• 3 minced garlic cloves
• 1/4 cup parsley, chopped
• 2 teaspoons oregano, dried
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 jar marinara sauce (24 ounces)
• 1 package spaghetti (1 pound)
• Freshly grated parmesan for topping
• Fresh basil leaves (optional for serving)

Step 1: Prepare Baking Sheet and Boil Spaghetti

Preheat your oven to 400°F (200°C).

Line a baking sheet with parchment paper and set it aside.

In the meantime, bring a large pot of water to a boil.

Add the spaghetti and cook until it reaches an al dente texture.

Once done, drain the spaghetti and lightly drizzle it with olive oil to prevent the noodles from sticking together.

Step 2: Prepare the Meatball Mixture

In a large bowl, combine breadcrumbs and milk, stirring until the milk is fully absorbed by the breadcrumbs.

Add ground beef, ground turkey, eggs, minced garlic, chopped parsley, oregano, salt, and pepper.

Use a wooden spoon or clean hands to mix everything together until well combined.

Step 3: Form and Bake the Meatballs

With your hands, shape the mixture into tablespoon-sized balls and arrange them on the prepared baking sheet.

You should yield approximately 35 meatballs.

Bake in the oven for 15-20 minutes, or until the meatballs are cooked through and lightly browned.

Step 4: Heat Marinara Sauce and Combine

While the meatballs are baking, pour marinara sauce into a large saucepan (you can use the one you cooked the spaghetti in).

Heat the sauce over medium heat.

Once the meatballs are finished baking, gently add them to the saucepan with the heated marinara sauce.

Allow them to simmer together for about 10 minutes to absorb flavors.

Step 5: Assemble and Serve

Place the cooked spaghetti on serving plates and top with the meatballs and marinara sauce.

For an added touch, sprinkle freshly grated parmesan cheese over the top if desired.

Serve hot and enjoy your delicious spaghetti and meatballs!