Heart-Healthy Hearty Sausage Meatballs
Satisfy your cravings without compromising on nutrition with these "Heart-Healthy Hearty Sausage Meatballs." Made with lean turkey sausage, nutrient-rich oats, and seasoned to perfection with fragrant herbs like oregano, basil, and garlic powder, this recipe delivers big flavor in a lighter package. Bound together with egg whites for a wholesome touch, these meatballs are baked—not fried—for a golden crust without the extra fat. A final simmer in low-sodium marinara sauce adds a rich and comforting finish, all while keeping the sodium levels in check. Perfect as a main course with whole-grain pasta, zucchini noodles, or a side of fresh greens, this quick and easy recipe is ready in just 45 minutes. Whether you're meal-prepping or serving the family, these hearty sausage meatballs will become a go-to option for any healthy dinner rotation.
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Recipe Information
Ingredients
- 500 grams lean turkey sausage
- 50 grams oats
- 2 units egg whites
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon onion powder
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
- 1 as needed olive oil spray
- 2 tablespoons fresh parsley
- 400 milliliters low-sodium marinara sauce
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a large mixing bowl, combine the lean turkey sausage, oats, egg whites, garlic powder, dried oregano, dried basil, onion powder, black pepper, salt, and 1 tablespoon of chopped fresh parsley.
Using clean hands, mix the ingredients until everything is evenly distributed.
Shape the mixture into approximately 16 golf ball-sized meatballs and place them on the prepared baking sheet.
Lightly spray the meatballs with olive oil spray to help them brown and develop a crust.
Bake the meatballs in the preheated oven for 20-25 minutes, or until they are cooked through and golden brown.
While the meatballs are baking, heat the low-sodium marinara sauce in a saucepan over low heat.
Once the meatballs are done, carefully add them to the saucepan, ensuring they are coated with the marinara sauce.
Serve the meatballs hot, garnished with the remaining tablespoon of fresh parsley. These meatballs pair wonderfully with whole grain pasta or a fresh green salad.
Nutrition Facts
Calories |
1302 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.4 g | 66% | |
| Saturated Fat | 13.3 g | 66% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 353 mg | 118% | |
| Sodium | 3733 mg | 162% | |
| Total Carbohydrate | 85.9 g | 31% | |
| Dietary Fiber | 13.0 g | 46% | |
| Total Sugars | 20.4 g | ||
| Protein | 127.2 g | 254% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 262 mg | 20% | |
| Iron | 12.7 mg | 71% | |
| Potassium | 3184 mg | 68% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
