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A lighter take on a classic, featuring lean turkey meatballs simmered in a vibrant, homemade marinara sauce. Everything is tucked into a toasted whole wheat roll with melted mozzarella for a satisfying and healthier sub.
For 4 servings
Prepare for baking
Make the turkey meatball mixture
Form and bake the meatballs
Make the fresh marinara sauce
A vibrant and hearty pasta dish packed with fresh, colorful vegetables and tossed in a simple tomato-herb sauce. Made with whole wheat pasta for extra fiber, it's a wholesome and satisfying side that comes together in under 30 minutes.
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A lighter take on a classic, featuring lean turkey meatballs simmered in a vibrant, homemade marinara sauce. Everything is tucked into a toasted whole wheat roll with melted mozzarella for a satisfying and healthier sub.
This italian_american recipe takes 65 minutes to prepare and yields 4 servings. At 461.6 calories per serving with 34.47g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Combine meatballs and sauce
Assemble and broil the subs
Serve immediately
Replace ground turkey with mashed lentils or chickpeas, use a flax egg instead of egg white, and substitute nutritional yeast for Parmesan and a plant-based mozzarella.
Use certified gluten-free breadcrumbs and serve on gluten-free sub rolls.
Use 99% lean ground turkey and add an extra meatball to each sub for a protein boost.
Ensure the sauce is not spicy and cut the subs in half for smaller hands. You can also hide finely grated carrots in the meatball mix.
Ground turkey is an excellent source of lean protein, which is essential for muscle repair, growth, and overall body function.
The homemade sauce from cooked tomatoes is packed with lycopene, a powerful antioxidant linked to a reduced risk of certain diseases.
Using whole wheat rolls provides complex carbohydrates and dietary fiber, which aids in digestion and provides sustained energy.
Yes, this version is quite healthy. It uses lean ground turkey for protein, whole wheat rolls for fiber, and a homemade marinara sauce from fresh tomatoes, which is rich in vitamins and antioxidants like lycopene. Using part-skim mozzarella also reduces the fat content.
One sub has approximately 450-500 calories, depending on the size of the roll and the exact leanness of the turkey. The calories come from the protein, carbohydrates in the bread, and a small amount of fat from the cheese and oil.
Absolutely! Ground chicken is a great substitute and will work perfectly in this recipe with no other changes needed.
The key is not to overmix the meat mixture and not to overbake them. Mixing just until combined and baking until the internal temperature reaches 165°F (74°C) will keep them juicy. Simmering them in the sauce also helps add moisture.
