If you’re looking for a delicious, wholesome dinner that combines lean protein, whole grains, and veggies, look no further than this hearty spinach and feta turkey meatballs dish. Paired with whole wheat penne and a creamy roasted red pepper sauce, this meal is packed with nutrients while remaining full of flavor. It’s perfect for family dinners, meal prep, or even a casual weeknight when you want something satisfying but light.
What Makes This Dish Special?
This meal brings together several nutritious ingredients that not only taste great but are also good for your body. Lean ground turkey provides a strong source of protein, supporting muscle health and keeping you full. Spinach adds fiber, vitamins, and iron, while feta cheese gives a tangy flavor and a small dose of calcium. Whole wheat penne contributes whole grains for long-lasting energy, and the homemade roasted red pepper sauce is rich in antioxidants without the extra salt and sugar often found in store-bought sauces.
Health Benefits
Spinach
Spinach is loaded with vitamins A, C, and K. It’s also a good source of iron and magnesium. Adding spinach to your diet can help support immune function and improve heart health.
Turkey
Ground turkey is leaner than most red meats and comes with a high protein content. It supports muscle repair and growth, while having less saturated fat compared to ground beef.
Whole Wheat Pasta
Whole wheat penne provides complex carbohydrates and more fiber than traditional white pasta. This keeps you fuller longer and helps regulate your blood sugar levels.
Precautions
While this dish is generally healthy, those watching their sodium intake should use low-sodium feta or reduce the cheese amount. To lower fat further, you can opt for low-fat feta or leaner turkey breast. People with dairy sensitivities can either skip the cheese or use a plant-based alternative.
Ingredients
For the Meatballs
- 1 pound ground turkey (preferably 93% lean)
- 1 cup packed fresh spinach, finely chopped
- 1/2 cup crumbled feta cheese
- 1/4 cup whole wheat breadcrumbs
- 1 large egg
- 2 cloves garlic, minced
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
For the Roasted Red Pepper Sauce
- 2 roasted red peppers (from a jar or freshly roasted)
- 1/4 cup plain Greek yogurt
- 1 clove garlic
- 2 tablespoons olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon smoked paprika (optional)
For the Pasta
- 8 ounces whole wheat penne
- Salt for boiling water
- Fresh basil or parsley (optional for garnish)
Instructions
Step 1: Prepare the Meatballs
Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it. In a large mixing bowl, combine ground turkey, chopped spinach, feta cheese, breadcrumbs, egg, garlic, salt, and pepper. Mix until well combined, but don’t overmix to keep the meatballs tender. Form the mixture into about 16 meatballs and place on the prepared baking sheet. Bake for 20–25 minutes, or until fully cooked through and golden brown on the outside.
Step 2: Cook the Pasta
While the meatballs are baking, bring a large pot of salted water to a boil. Add the whole wheat penne and cook according to package directions, usually 9–11 minutes, until al dente. Drain and set aside.
Step 3: Make the Roasted Red Pepper Sauce
In a blender or food processor, combine the roasted red peppers, Greek yogurt, garlic, olive oil, salt, and smoked paprika if using. Blend until creamy and smooth. Taste and adjust seasoning if needed. If the sauce is too thick, add a tablespoon of water to thin it out.
Step 4: Bring It All Together
In a large pan, combine the cooked pasta and roasted red pepper sauce. Stir gently over low heat to combine and warm everything through. Carefully add the cooked meatballs to the pan or serve them on top of the pasta for presentation. Garnish with fresh basil or parsley if desired.
Final Thoughts
This hearty and healthy dish is sure to satisfy your cravings while keeping your nutrition on track. With its blend of protein, fiber, and vegetables, it’s a complete balanced meal that doesn’t compromise on taste. Whether you’re cooking for your family or prepping lunches for the week, these spinach and feta turkey meatballs with whole wheat penne and roasted red pepper sauce will quickly become a favorite on your menu rotation.
Share this content:
