Are Turkey Meatballs Actually Healthy? An In-Depth Nutritional Breakdown

Turkey meatballs have become an increasingly popular meal option for health-conscious eaters looking to cut back on red meat. Pre-made turkey meatballs are sold everywhere from Trader Joe’s to Costco to Walmart. They seem like an easy shortcut to a healthy dinner – but are they actually good for you? I decided to take a close look at the nutrition facts.

An Overview of Turkey Meatball Nutrition

The biggest benefit of choosing turkey over beef or pork is that it’s much lower in saturated fat and calories. For example 4 ounces of 85% lean ground beef contains around 200 calories and 7 grams of saturated fat. The same amount of 93% lean ground turkey only has 140 calories and 1.5 grams of saturated fat.

Turkey is also packed with protein – 4 ounces contains 25 grams Plus it provides iron, zinc, potassium, phosphorus and B vitamins

However, there are some drawbacks. Turkey is not as rich in nutrients like iron and zinc compared to red meat. It also does not contain as much healthy monounsaturated fats. Additionally, store-bought turkey meatballs often contain fillers, preservatives and other additives.

Overall though, turkey meatballs made from lean ground turkey can be a nutritious choice as part of a healthy diet. Choosing organic turkey when possible is recommended to avoid antibiotics.

Homemade vs. Store-Bought Turkey Meatballs

Making turkey meatballs at home has some clear advantages over pre-made options:

• Full control over ingredients – Store-bought meatballs often contain preservatives, artificial flavors, lots of sodium and other additives. Making them yourself allows you to control what goes in them.

• Use leaner meat – Pre-made meatballs are sometimes made with dark turkey meat or turkey with skin, which are higher in fat. When making your own, you can choose 93-95% lean ground turkey breast.

• Less costly – Buying ground turkey and making it yourself is cheaper than packaged turkey meatballs.

• Avoid breadcrumbs – Many store-bought meatballs contain breadcrumbs or panko breadcrumbs if they are baked. Making them at home allows you to skip the carbs and make them gluten-free.

However, the convenience factor of pre-made meatballs can’t be overlooked. Ultimately it comes down to your priorities – if you don’t mind paying more for convenience, then store-bought turkey meatballs are still a healthier choice than beef or pork meatballs. But homemade generally provides the best nutrition if you have the time.

Healthier Ways to Prepare Turkey Meatballs

Here are some tips for lightening up turkey meatballs at home:

• Use lean ground turkey breast instead of dark meat
• Skip the breadcrumbs and bind with egg instead
• Swap in whole grains like quinoa or brown rice instead of white breadcrumbs
• Use Greek yogurt or ricotta cheese instead of fatty cheeses like parmesan
• Flavor with fresh herbs and spices instead of salt
• Don’t fry – baking, broiling or grilling are healthier cooking methods
• Serve over zucchini noodles instead of pasta for a low-carb option
• Pair with a salad or roasted vegetables instead of just pasta or bread

Making a few simple substitutions can significantly improve the nutrition profile of homemade turkey meatballs.

Low Carb Keto-Friendly Turkey Meatballs

One of the most common ways people make turkey meatballs healthier is by creating a low carb keto-friendly version.

This involves skipping the breadcrumbs entirely and binding them with egg instead. Almond flour or coconut flour can also be used in very small amounts for binding.

Seasonings are key when keeping turkey meatballs keto. Using fresh herbs, garlic, onion, lemon juice and spices amps up flavor without carbs.

Serving keto turkey meatballs over zucchini noodles or cauliflower rice instead of pasta or bread is an easy way to avoid carbs. They also pair well with non-starchy veggies like broccoli, asparagus or a fresh salad.

Just 1 or 2 keto turkey meatballs served with zoodles and marinara can make a satisfying low carb meal.

Paleo Turkey Meatballs

Following a paleo diet focuses on eating lean meats, seafood, eggs, nuts, seeds, fruits and vegetables. Grains, legumes, dairy and processed foods are avoided.

Turkey meatballs fit perfectly into the paleo diet, as long as some adjustments are made:

• Use almond flour instead of breadcrumbs
• Skip cheese or use nutritional yeast instead of parmesan
• Use olive oil or avocado oil instead of vegetable oil
• Flavor withProduce herbs and spices, not sugar
• Serve with cauliflower rice or spaghetti squash instead of pasta

Removing grains and dairy helps paleo turkey meatballs comply with the diet’s guidelines. Focusing on produce, healthy fats and lean protein keeps them nutrient-dense.

Whole30 Turkey Meatballs

Whole30 is a popular short term clean eating program that eliminates sugar, grains, legumes, dairy and certain additives.

Turkey meatballs made with a few simple swaps can be a delicious part of a Whole30 diet:

• Use compliant herbs and spices for flavor like oregano, basil, garlic
• Bind with egg instead of breadcrumbs
• Fry in olive oil or coconut oil instead of vegetable oil
• Serve with roasted or mashed cauliflower instead of pasta
• Top with salsa or guacamole instead of sugary pasta sauce

Keeping turkey meatballs compliant on Whole30 requires avoiding ingredients like breadcrumbs, flour, cornstarch, soy sauce, Worchestershire sauce, etc. But they can still be juicy and delicious!

Are There Any Downsides to Eating Turkey Meatballs?

While turkey meatballs made from lean ground turkey breast are generally healthy, there are a couple things to keep in mind:

• Fat content can vary – The leanness of the turkey you buy makes a big difference. Using lean 93-95% breast meat is best. Thigh meat with skin will be significantly higher in saturated fat.

• Higher sodium if store-bought – Pre-made turkey meatballs often contain 300-600mg or more sodium per serving to help preserve them. Making your own allows you to control the salt content.

• Can still be high calorie – While lower in fat than beef, turkey meatballs can providing 200+ calories per serving depending on size. Portion control is important, especially if eating pasta.

As long as you choose lean ground turkey and watch your portion sizes, turkey meatballs can be a nutritious choice as part of a healthy diet. Selecting organic and minimally processed turkey is best when possible.

Healthy Ways to Eat Turkey Meatballs

Here are some of my favorite healthy recipes and meals featuring turkey meatballs:

• Zucchini noodle turkey meatball pasta – Swap regular pasta for zoodles to cut the carbs
• Turkey meatballs with marinara and roasted broccoli
• Turkey meatball subs with roasted red peppers and avocado
• Turkey meatball soup with kale and beans
• Turkey meatballs with cauliflower rice or quinoa
• Roasted turkey meatballs with olive oil, garlic and fresh herbs

While they are delicious in classic Italian dishes like pasta or subs, don’t limit yourself! Getting creative with preparation methods and sauces keeps things interesting.

The Bottom Line

When made right, turkey meatballs can be a lean, protein-packed addition to a healthy diet. Choosing organic lean ground turkey, minimizing breadcrumbs, and experimenting with global flavors are easy ways to get the best nutrition.

At around 140 calories and 25g of protein per serving, turkey meatballs are a smart choice over beef and pork. Just be mindful of portion sizes, especially if eating pasta or subs.