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Turkey and spinach meatballs simmered in chunky tomato sauce in a skillet
DinnerGluten-free

Turkey & Spinach Meatballs in Tomato Sauce

Juicy turkey meatballs packed with wilted spinach, simmered in a garlicky tomato sauce. 35g protein and 4mg iron per serving — the kind of dinner that keeps you full for hours.

35g Protein4mg Iron4mg Zinc2.2mcg Vitamin B12
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Prep15 min
Cook20 min
Calories387 kcal
Serves4

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

4 servings

Instructions

5 steps · about 35 minutes total

  1. Wilt the spinach

    Heat ½ tablespoon of olive oil in a large oven-safe skillet over medium heat. Add the spinach with a pinch of salt and cook, stirring, until fully wilted, about 2 minutes. Tip onto a plate and let cool slightly, then squeeze out as much liquid as you can — this keeps the meatballs from going soggy.

  2. Mix the meatballs

    In a large bowl, combine the turkey, wilted spinach, egg, oats, parmesan, half the garlic, oregano, 1 teaspoon salt and plenty of pepper. Mix gently with your hands just until combined; overmixing makes them dense. Roll into 16 meatballs, about the size of a golf ball.

  3. Brown the meatballs

    Wipe out the skillet, add the remaining tablespoon of oil and set over medium-high heat. Brown the meatballs in a single layer, turning, until golden on all sides, about 6 minutes. They do not need to be cooked through yet.

  4. Simmer in the sauce

    Push the meatballs to the edges, add the onion to the center and cook 3 minutes until soft. Stir in the remaining garlic for 30 seconds, then pour in the tomatoes plus 120 ml water. Bring to a gentle simmer, cover, and cook 10 minutes until the meatballs reach 74°C (165°F) inside and the sauce thickens.

  5. Serve

    Taste the sauce and adjust salt and pepper. Serve over whole-grain pasta, quinoa or crusty bread, with extra parmesan and torn basil if you like.

Why this helps

Iron-rich high-protein dinners

Turkey is a lean source of highly absorbable heme iron plus zinc and B12, and the spinach adds non-heme iron and folate. The tomato sauce is not just flavor — its vitamin C helps your body absorb the plant-based iron from the spinach and oats in the same meal.

All about ProteinAll about IronAll about ZincAll about Vitamin B12

Nutrition facts

per serving · % DV
  • Calories 387 kcal19%
  • Protein 35g70%
  • Total Carbohydrate 20g7%
  • Dietary Fiber 4g14%
  • Total Sugars 4g8%
  • Total Fat 20g26%
  • Sodium 406mg18%

Vitamins & minerals

  • Iron 4.4mg24%
  • Calcium 215mg17%
  • Magnesium 108mg26%
  • Potassium 826mg18%
  • Vitamin C 24mg27%
  • Vitamin B12 2.2mcg92%
  • Folate 112mcg28%
  • Zinc 3.9mg35%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 4).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

Can I use ground chicken instead of turkey?
Yes, it works one-for-one. Chicken is slightly leaner, so watch the cooking time and pull the meatballs as soon as they hit 74°C (165°F) inside to keep them juicy.
Why rolled oats instead of breadcrumbs?
Oats bind the meatballs just as well as breadcrumbs, add about 1g of fiber per serving, and keep the recipe gluten-free when you use certified gluten-free oats.
How do I know the meatballs are done?
A thermometer is the reliable way: 74°C (165°F) in the center of the largest meatball. Cut one open if you do not have one — the meat should be uniformly opaque with no pink.
Can I freeze these meatballs?
Yes. Freeze the cooked meatballs in their sauce in airtight containers for up to 3 months. Thaw overnight in the fridge and reheat gently on the stove with a splash of water.
Can I make them ahead?
Roll the raw meatballs up to a day ahead, cover and refrigerate. You can also brown them ahead and finish the simmer just before serving.
My meatballs fell apart — what went wrong?
Almost always too much moisture. Squeeze the wilted spinach really dry, and do not skip the oats or the egg — they are the binders holding everything together.
What should I serve with them?
Whole-grain spaghetti is classic, but they are also great over quinoa, creamy polenta or tucked into a crusty roll with melted mozzarella for a meatball sub.
Are these good for meal prep?
Excellent. They keep 4 days refrigerated and reheat well. Pack with a grain and a green vegetable for a balanced high-protein lunch.
Can I bake instead of pan-fry?
Yes. Bake the rolled meatballs at 200°C (400°F) for 15 minutes, then add to the simmering sauce for 10 minutes. You lose a little browning but save the stovetop juggling.

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