High Protein Turkey Meatball Meal Prep Bowl

Name: High Protein Turkey Meatball Bowl for Easy Meal Prep
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4
Cuisine: American
Ingredients: 1 lb ground turkey (93% lean); 1/4 cup whole milk ricotta cheese; 1/4 cup breadcrumbs; 1 egg; 3 garlic cloves, minced; 1 tsp Italian seasoning; 1/2 tsp onion powder; 1/2 tsp salt; 1/4 tsp black pepper; 1 tbsp olive oil; 2 cups broccoli florets; 1 cup cherry tomatoes, halved; 1 cup dry farro; 2 cups low sodium chicken broth; 1 1/2 cups marinara sauce; 2 tbsp fresh parsley, chopped; 1/4 cup crumbled feta cheese (optional)

Step-by-Step Method

Preheat the oven

Preheat your oven to 400 F. Line a large baking sheet with parchment paper and place it in the oven while it heats up so it gets nice and hot.

Cook the farro

Add the dry farro and chicken broth to a medium saucepan. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for 20 to 25 minutes until the farro is tender and most of the broth is absorbed. Fluff with a fork and set aside.

Make the meatball mixture

In a large bowl, combine the ground turkey, ricotta, breadcrumbs, egg, minced garlic, Italian seasoning, onion powder, salt, and black pepper. Mix gently with your hands or a fork just until everything comes together. Do not overwork it.

Shape the meatballs

Using a medium cookie scoop or two tablespoons, portion the mixture and roll into balls. You should get about 20 meatballs. Place them on a plate while you prepare the vegetables.

Prep the vegetables

Toss the broccoli florets and cherry tomatoes with olive oil, a pinch of salt, and a pinch of black pepper in a bowl.

Roast meatballs and vegetables

Carefully remove the hot baking sheet from the oven. Place the meatballs on one half of the sheet and the broccoli and tomatoes on the other half. Roast for 20 to 25 minutes, flipping the meatballs once halfway through, until the meatballs reach an internal temperature of 165 F and the vegetables have some colour on the edges.

Warm the marinara

While everything roasts, warm the marinara sauce in a small saucepan over low heat. Give it a stir and taste it, adding a pinch of red pepper flake or a squeeze of lemon if you like.

Assemble the bowls

Divide the cooked farro between four bowls or meal prep containers. Top each with roasted vegetables and five meatballs. Spoon warm marinara sauce over the top, then scatter fresh parsley and feta over each bowl if using. Serve immediately or seal and refrigerate for up to four days.

Frequently Asked Questions

Can I use ground chicken instead of turkey?

Yes, ground chicken works really well here. The texture is slightly softer but the flavour is similar. Just make sure it reaches an internal temperature of 165 F before you pull it from the oven.

How do I know when the meatballs are fully cooked?

The most reliable way is a meat thermometer. You are looking for 165 F in the centre. They should also feel firm rather than squishy when you press them lightly, and the outside should have some light golden colour.

Can I make the meatballs ahead and refrigerate the raw mixture?

You can mix and shape them the night before. Keep them covered on a plate or tray in the fridge and bake them the next day. They actually hold their shape a little better when chilled first.

Is farro gluten free?

No, farro contains gluten. If you need a gluten free option, swap it for quinoa or brown rice. Both are great here and the rest of the recipe stays exactly the same.