Baked Turkey Meatballs with Yoghurt Sauce
Juicy turkey and courgette meatballs baked in the oven: little fat, plenty of protein and a light yoghurt sauce.
Meatballs are usually fried, which sends the calories soaring. Here they are baked in the oven, and lean, protein-rich turkey takes the place of pork or beef. Grated courgette keeps them juicy, while rolled oats stand in for breadcrumbs.
Why they suit a healthy diet
- 33 g of protein and only 300 kcal per serving.
- No frying: a teaspoon of oil is enough for the whole tray.
- Courgette and herbs add fibre and vitamins.
Nutrition
Per serving (≈ 260 g). Approximate values.
How to make it
5 steps · start a timer right inside a step
Squeeze the courgette
Heat the oven to 200 °C. Salt the grated courgette lightly, leave for five minutes, then squeeze out as much liquid as you can with your hands or a cloth. This keeps the meatballs from turning watery and losing their shape.
Mix the meat
In a bowl combine the turkey, courgette, onion, crushed garlic, egg, oats, herbs, cumin, salt and pepper. Work it with your hands for a minute or two, then leave for ten minutes so the oats absorb the moisture.
Shape the meatballs
Line a tray with baking paper and brush lightly with oil. With wet hands, roll 20–22 walnut-sized balls of about 40 g each and space them 2 cm apart.
Bake
Bake on the middle shelf for 18–20 minutes until browned on top and cooked through. Turkey must reach 74 °C in the centre; when cut, there should be no pink left.
Serve with the sauce
Stir the squeezed cucumber, lemon juice, a pinch of salt and a little dill into the yoghurt. Pile the meatballs on fresh leaves or a vegetable salad and serve the sauce alongside.
Cook’s tips
- 1Always squeeze the courgette, or the meatballs will spread.
- 2Mix the meat well by hand for firm, smooth meatballs.
- 3A thermometer is the surest test: 74 °C in the centre.
- 4Add a tablespoon of ice-cold water to the meat mixture before shaping; this creates a lighter texture and helps the oats hydrate quickly for better binding.
Serving & storage: Arrange the meatballs over a bed of fluffy quinoa or warm pita bread, drizzling the yoghurt sauce generously on top and garnishing with fresh herbs. Store leftovers in an airtight container in the refrigerator for up to three days. Reheat gently in a low-temperature oven or microwave to maintain moisture.
What to serve them with
Steamed broccoli, bulgur or a fresh vegetable salad all go well. For children, simmer the meatballs in tomato sauce for five minutes. Cooked meatballs keep for three days in the fridge or a month in the freezer.
The takeaway
Baked turkey meatballs make an easy, satisfying light meal for dinner or a packed lunch. They are simple to make and always come out tender and fragrant.
