Turkey Veggie Meatballs in Marinara Sauce – Egg Free

This is definitely one of my staple recipes for the kids: they love their turkey veggie meatballs in marinara sauce. I always have a batch of meatballs ready to be cooked in the freezer. Meatballs really make my life easier: I can load them with so many nutrients (veggies, seeds, nuts) and make my kids happy at the same time!!

Also…this recipe is totally egg free!! …so that I can enjoy the meatballs too 🙂

I started preparing this recipe when my older one was in a super picky phase and I started with a 80% turkey 20% veggie ratio. Slowly, with time, I ended up with a 50% meat 50% veggie ratio and he didn’t even notice it. I find meatballs a real help when it comes to picky eating. Traditional beef only meatballs are usually very well accepted by kids. Starting from that and slowly adding and switching ingredients it’s a way to get your kids used to new flavors. 

The recipe is very simple and can be adapted using the seasonal local vegetables that you can find at your grocery store.

I usually start blending all the veggies into breadcrumbs consistency. That’s how the veggies can be easily and completely combined with the meat.

I start from the broccoli and the carrots. Than the cauliflower and the kale. For the kale I only use the leaves, discarding the stem: I find it too hard even once cooked. 

Transfer all the minced veggies in a big bowl and add the ground turkey. You can substitute the turkey with other meats: chicken or beef. I like the turkey as it’s leaner than the beef and more moist than the chicken.

Add the almond meal, chia seeds, hemp seeds, oregano, garlic, salt, parmesan. (skip the parmesan for a dairy free option)

Chia seeds are added to bind together the ingredients. I’m not using eggs so I need a replacement to keep the meatballs together: that’s chia seeds.

In addition to that chia seeds are a lovely source of Omega 3 fatty acids like hemp seeds 🙂

I also use almond meal instead of breadcrumbs as I really like the delicate nutty flavor that gives to the meatballs, it balances the vegetable strong flavor.

Create small balls with 1 Tbsp of mix and coat with Panko breadcrumbs. If you want a gluten free option, switch the breadcrumbs with almond meal.

Now you find yourself with ready to cook meatballs and you have few options:

  1. Freeze the meatballs for future meals! I usually prepare a big batch of meatballs so that I can cook a part and freeze the other. You will cook the meatballs directly from frozen when needed following one of the below methods.

  1. Bake them in the oven. Place the meatballs on a baking sheet lined with some parchment paper, drizzle some extra virgin olive oil on top and bake in preheated oven to 400F/180C for 25/30 min, flip once. If from frozen you will only need 5 extra minutes.
  2. Cook on the stove. And that’s how we will keep going with the recipe.

Heat some olive oil in a pan, add the meatballs and brown them for 4/5 min all around. Add the tomato sauce and the water.

Reduce to simmer and cook for 15 min, stirring occasionally. 

Serve warm and enjoy!!

Turkey Veggie Meatballs - Egg Free
Ingredients
  • 1 lb ground turkey
  • 2 cups broccoli florets
  • 2 medium carrots
  • 2 cups cauliflower
  • 1 cup packed kale leaves
  • 2 Tbsp chia seeds
  • 1 Tbsp hemp seeds
  • 1 Tbsp dried oregano
  • 1 Tbsp garlic powder
  • 8 Tbsp almond meal
  • 2 cups Panko breadcrumbs to coat
  • 1/2 tsp salt
  • 6 Tbsp Parmesan cheese
  • 3 Tbsp olive oil
  • 2 cup tomato sauce
  • 1 cup water
Instructions
  1. In a food processor add the veggies (broccoli/carrots/cauliflower/kale) a bit at the time and blend up until breadcrumbs consistency. 

  2. For the kale I only use the leaves, discarding the stem: I find it too hard even once cooked. 

  3. Transfer all the minced veggies in a big bowl and add the ground turkey. 

  4. Add the almond meal, chia seeds, hemp seeds, oregano, garlic, salt, parmesan. (skip the parmesan for a dairy free option)

  5. Create small balls with 1 Tbsp of mix and coat with Panko breadcrumbs.

  6. Heat some olive oil in a pan, add the meatballs and brown them for 4/5 min all around. Add the tomato sauce and the water.

  7. Reduce to simmer and cook for 15 min, stirring occasionally. 

2 Comments

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    Turkey Veggie Meatballs in Marinara Sauce – Egg Free – MySpecialFood.com
    May 3, 2019 at 3:16 am

    […] This is definitely one of my staple recipes for the kids: they love their turkey veggie meatballs in marinara sauce. I always have a batch of meatballs ready to be cooked in the freezer. Meatballs really make my life easier: I can load them with so many nutrients (veggies, seeds, nuts) and make my kids happy at the same time!! Also…this recipe is totally egg free!! …so that I can […] Source: Turkey Veggie Meatballs in Marinara Sauce – Egg Free […]

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    Turkey Vegetable Meatballs in Marinara Sauce Recipe – No Eggs | Allcooking Recipes
    May 7, 2019 at 11:28 am

    […] Turkey Veggie Meatballs in Marinara Sauce – Egg Free […]

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