8g net carbs. 32g protein. All the Italian comfort—none of the pasta guilt.
These Turkey Meatballs with Zucchini Noodles are what happens when comfort food gets a keto makeover. Juicy, herb-seasoned meatballs packed with a secret ingredient (grated zucchini—shhh, nobody will know), served over tender zoodles with a rich marinara sauce.
📊 Quick Stats
Prep: 20 min • Cook: 20 min • Servings: 4
Net Carbs: 8g • Protein: 32g • Calories: 298
Diet: ✅ Keto • ✅ Diabetic-Friendly • ✅ Gluten-Free*
*Use almond flour instead of wheat panko for gluten-free/lower carb
The whole family will love this one, whether they’re watching their carbs or not. And at 298 calories per serving with 32g of protein, you’ll actually stay full instead of raiding the pantry an hour later. It’s comfort food that actually loves you back.
🥑 Keto Macros
Net Carbs: 8g • Fat: 14g • Protein: 32g
Fiber: 4g • Calories: 298
Ratio: ~43% protein, 42% fat, 16% carbs
Verdict: ✅ Keto-approved!
The best part? This recipe is so delicious that the whole family will enjoy it, whether they’re watching their carbs or not. The meatballs are seasoned with classic Italian herbs, and when paired with a quality no-sugar-added marinara, you’ll never miss the traditional version.
Why This Recipe is Diabetic-Friendly
Low Carbohydrate Content: By replacing traditional pasta with zucchini noodles, we’ve slashed the carbs from around 40-50g per serving down to approximately 12g. That’s a massive difference for blood sugar management!
Lean Protein Power: Ground turkey is naturally lean and provides high-quality protein that helps stabilize blood sugar levels and keeps you feeling full longer. The protein-to-carb ratio in this dish is excellent for diabetes management.
Hidden Vegetable Boost: Grated zucchini mixed into the meatballs adds moisture, fiber, and nutrients without adding significant carbs. Fiber is your friend when managing diabetes because it slows down sugar absorption.
No Added Sugars: We use no-sugar-added marinara sauce and skip any sweeteners, letting the natural flavors of the herbs and vegetables shine through. This keeps the meal glycemic-friendly.
Portion Controlled: At approximately 300 calories per serving with balanced macros, this meal fits perfectly into a diabetic meal plan without leaving you hungry or causing blood sugar swings.
Turkey Meatballs with Zucchini Noodles | Keto & Diabetic-Friendly
Ingredients
Equipment
Method
- Preheat your oven to 400°F. Lightly grease a baking dish with olive oil and set aside.
- Grate 1 cup of zucchini and place it in a clean kitchen towel. Twist and squeeze firmly to remove as much moisture as possible. This is important for keeping the meatballs from becoming watery.
- In a large mixing bowl, combine the ground turkey, squeezed grated zucchini, whole wheat Panko breadcrumbs, Parmesan cheese, egg yolks, oregano, basil, parsley, garlic powder, red pepper flakes, 1/2 teaspoon salt, and black pepper.
- Using your hands or a large spoon, gently mix the ingredients until just combined. Do not overmix or the meatballs will become tough.
- Using your hands or a small cookie scoop, form the mixture into 20-24 meatballs, each about 1.5 to 2 inches in diameter. Roll them loosely without packing too tightly.
- Place the meatballs in the prepared baking dish with a little space between each one. Bake for 18-20 minutes, until the meatballs are golden brown and cooked through to an internal temperature of 165°F.
- While the meatballs bake, prepare the zucchini noodles. Using a spiralizer or julienne peeler, spiralize the 4 medium zucchini into noodle shapes.
- Place the zucchini noodles in a colander set over a bowl. Toss with the remaining 1/4 teaspoon salt and let sit for 10 minutes. This draws out excess moisture.
- Rinse the salted zucchini noodles under cold water and drain well. Pat dry with paper towels or a clean kitchen towel.
- Bring a large pot of water to a boil. Add the zucchini noodles and blanch for just 30 seconds to 1 minute. They should be tender but still have a slight bite. Drain immediately.
- While finishing the zoodles, warm the no-sugar-added marinara sauce in a small saucepan over medium-low heat.
- To serve, divide the zucchini noodles among 4 plates. Top each portion with 5-6 meatballs, spoon warm marinara sauce over the top, and garnish with grated Parmesan cheese.
Nutrition
Notes
Tried this recipe?
Let us know how it was!🥬 Secret Veggie Hack
The grated zucchini mixed into these meatballs is completely undetectable—even to picky eaters! It keeps the meatballs incredibly moist while sneaking in extra fiber and nutrients. Between the hidden zucchini and the zoodle base, you’re getting a serious vegetable boost without anyone complaining.
🍝 Traditional Pasta vs. Zoodles
| Pasta version: 40-50g carbs per serving | Zoodles: Just 8g net carbs |
| Blood sugar spike + crash | Steady blood sugar ✓ |
| ~15g protein (pasta has some) | 32g protein (way more filling!) |
| Minimal vegetables | Double veggies (in meatballs + noodles) |
| ~500+ calories | 298 calories |
Chef’s Tips for Perfect Results
Don’t Overwork the Meat: When mixing your meatball ingredients, use a gentle hand. Overworking makes the meatballs dense and tough. Mix just until everything is combined and the mixture holds together.
Squeeze Out Zucchini Moisture: After grating the zucchini for the meatballs, place it in a clean kitchen towel and squeeze out excess moisture. This prevents watery meatballs and helps them hold their shape beautifully.
Uniform Size Matters: Roll your meatballs to a consistent 1.5-2 inch size so they cook evenly. A small cookie scoop works perfectly for this and speeds up the process.
Check Your Marinara Labels: Not all “no-sugar-added” sauces are created equal. Check the nutrition label to ensure the carb count stays low. Some brands sneak in fruit juice concentrates or other sweeteners. Look for 6g of carbs or less per half-cup serving.
Al Dente Zucchini Noodles: The key to great zoodles is not overcooking them. Just 30 seconds to 1 minute in boiling water is perfect. They should still have a slight bite to them. Mushy zucchini noodles are sad zucchini noodles!
Meal Prep Winner: These meatballs freeze beautifully! Make a double batch and freeze half for busy weeknights. Just thaw, reheat, and make fresh zoodles for a quick diabetic-friendly dinner.
Storage and Reheating Turkey Meatballs with Zucchini Noodles
Refrigerator: Store cooked meatballs in an airtight container for up to 4 days. Keep zucchini noodles separate and store for up to 2 days (they release water over time). Marinara sauce keeps for up to 5 days in a sealed container.
Freezer: Cooked meatballs freeze exceptionally well for up to 3 months. Freeze them on a baking sheet first, then transfer to a freezer bag to prevent sticking. We don’t recommend freezing the zucchini noodles as they become watery when thawed.
Reheating: Thaw frozen meatballs overnight in the refrigerator. Reheat meatballs in marinara sauce on the stovetop over medium-low heat until warmed through. Make fresh zucchini noodles for the best texture, or quickly sauté refrigerated ones for 1-2 minutes.
Are these turkey meatballs keto-friendly?
Yes! With just 8g net carbs per serving (using the almond flour option), these meatballs fit perfectly into a keto diet. The high fat and protein content—14g fat and 32g protein—gives you excellent keto macros.
Can I use regular pasta instead of zucchini noodles?
You can, but the carb count will jump significantly—from 8g net carbs to 40-50g per serving. If you’re managing blood sugar or following keto, stick with the zoodles. Shirataki noodles or cauliflower rice are also great low-carb alternatives.
How do I keep the zucchini noodles from getting watery?
Two tricks: First, salt them and let them sit for 10 minutes to draw out moisture, then rinse and pat dry. Second, only blanch them for 30 seconds to 1 minute—any longer, and they’ll turn mushy and release water.
Can I freeze these meatballs?
Absolutely! They freeze beautifully for up to 3 months. Freeze them on a baking sheet first, then transfer to a freezer bag. Don’t freeze the zucchini noodles, though—make those fresh when you’re ready to eat.
What if my kids won’t eat zucchini?
Good news—the grated zucchini inside the meatballs is completely hidden! Most kids (and picky adults) never notice it. The zucchini just makes the meatballs extra juicy. For the noodles, you could serve theirs with a small portion of regular pasta while keeping zoodles for yourself.
Serving Suggestions for Turkey Meatballs with Zucchini Noodles
These meatballs are incredibly versatile! While zucchini noodles are our go-to, you can also serve them over cauliflower rice, shirataki noodles, or even alongside a fresh green salad. Sprinkle with freshly grated Parmesan cheese and torn basil leaves for an authentic Italian touch.
Round out your meal with a side of roasted vegetables, such as bell peppers, eggplant, or Brussels sprouts. A crisp Caesar salad with a light dressing also pairs wonderfully. For extra indulgence, add a sprinkle of pine nuts or a drizzle of good-quality olive oil over the finished dish.
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