Healthy Broccoli Cheddar Turkey Meatballs
These healthy broccoli cheddar turkey meatballs are juicy, cheesy, and packed with hidden veggies. Made in the oven or air fryer with lean ground turkey, each serving has 32g of protein. Gluten-free, ready in 20 minutes. An appetizer, side, or easy dinner!
Ingredients
- 1 lb lean ground turkey, 93% (best) or 99% (leanest)
- 1 large egg
- ⅓ cup panko bread crumbs, gluten-free or regular
- 1 cup riced broccoli, freshly riced is best (I buy the Whole Foods 365 brand or you can rice your own broccoli)
- ⅓ cup shredded sharp cheddar cheese, or mild if you prefer
- ½ - 1 teaspoon salt, to taste
- ½ teaspoon ground black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Healthy ranch dip, or Healthy Caesar Dressing
Instructions
- Rice the broccoli (skip if using pre-riced): Cut a small head of broccoli into 1-inch florets. Pulse 2 to 3 cups in a food processor or blender for 30 seconds to 1 minute, until rice-size, scraping the sides as needed. You can also chop finely by hand. You need 1 cup riced.
- Preheat and prep: Heat the oven or air fryer to 350°F. Line and grease a baking sheet with parchment paper, or spray the air fryer basket with avocado oil.
- Mix the meatballs: In a large bowl, combine the turkey, egg, panko, riced broccoli, cheddar, salt, pepper, onion powder, and garlic powder. Mix gently with your hands just until combined. Do not overmix, or the meatballs will be tough.
- Shape into meatballs: Using your hands or a meatball scoop, form the mixture into 24 golf ball-sized meatballs. A scoop keeps them even so they cook at the same rate.
- To bake: Space the meatballs evenly on the baking sheet. Bake for 16 to 18 minutes, until browned and cooked through to 165°F. For crispier edges, broil at 500°F for 2 to 3 more minutes.
- To air fry: Working in batches, space half the meatballs in the greased basket so they don't touch. Air fry at 350°F for 8 to 10 minutes, until golden and cooked through to 165°F. Repeat with the rest.
- Serve: Enjoy warm as an appetizer with toothpicks, or as a meal with Greek yogurt ranch or caesar dressing for dipping.
Notes
Broccoli: Pre-riced or fresh both work. Keep the pieces rice-size so the meatballs hold together.
Cheese: Sharp cheddar has the most flavor, but any melty shredded cheese works.
Gluten-free: Use gluten-free panko.
Store: Keep cooled meatballs in an airtight container in the fridge for up to 5 days.
Freeze: Freeze cooked meatballs in a single layer until solid, then transfer to a bag or container for up to 3 months.
Reheat: Microwave 1 to 2 minutes, or reheat in the oven or air fryer at 350°F for crispier edges.
Nutrition
Calories: 215kcal | Carbohydrates: 6g | Protein: 32g | Fat: 7g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.03g | Cholesterol: 118mg | Sodium: 473mg | Potassium: 456mg | Fiber: 1g | Sugar: 1g | Vitamin A: 329IU | Vitamin C: 20mg | Calcium: 100mg | Iron: 2mg
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