Turkey Meatballs in Tomato Sauce with Courgette Noodles

Why This Works for Intermittent Fasting

Ground turkey delivers high protein with moderate fat — exactly the combination that keeps you full through a long fasting window. Courgette noodles replace pasta completely, keeping net carbs very low while adding volume and fibre. This dish fits perfectly into a 16:8, 18:6, or OMAD eating window as a satisfying single plate.

Ingredients

For the meatballs:

• 500g ground turkey (not extra-lean — 93/7 works well)
• 1 egg
• 3 cloves garlic, minced
• 2 tbsp fresh parsley, finely chopped
• 1 tsp dried oregano
• ½ tsp sea salt
• ½ tsp black pepper
• 2 tbsp olive oil (for browning)

For the tomato sauce:

• 1 can (400g) crushed tomatoes (no added sugar)
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp dried basil
• ½ tsp dried oregano
• Sea salt and pepper to taste
• Pinch of chilli flakes (optional)

For the courgette noodles:

• 4 medium courgettes (zucchini)
• 1 tsp olive oil
• Sea salt

To serve:

• Fresh basil leaves
• Grated parmesan (optional)

Instructions

1. Make the meatballs: Combine turkey, egg, minced garlic, parsley, oregano, salt, and pepper in a bowl. Mix until just combined — don't overwork it. Roll into balls about 3cm in diameter (roughly 20 meatballs total).

2. Brown the meatballs: Heat olive oil in a large skillet or frying pan over medium-high heat. Add meatballs in a single layer (work in batches if needed). Brown on all sides, about 4–5 minutes total. They don't need to be cooked through at this stage — they'll finish in the sauce. Remove and set aside.

3. Make the sauce: In the same pan, reduce heat to medium. Add 1 tbsp olive oil and the minced garlic. Cook 1 minute until fragrant. Pour in the crushed tomatoes. Add basil, oregano, salt, pepper, and chilli flakes if using. Stir and simmer 5 minutes.

4. Finish the meatballs in sauce: Return meatballs to the pan, nestling them into the tomato sauce. Cover and simmer on low heat for 15 minutes until meatballs are fully cooked through (internal temperature 74°C / 165°F).

5. Make the courgette noodles: While meatballs finish cooking, spiralise the courgettes or use a vegetable peeler to create wide flat noodles. Heat 1 tsp olive oil in a separate pan over medium heat. Add the courgette noodles, season with sea salt, and toss for 2–3 minutes until just softened. Don't overcook — you want them with a little bite.

6. Plate and serve: Divide courgette noodles among bowls. Top with meatballs and tomato sauce. Garnish with fresh basil and parmesan if using.

Nutrition Per Serving

Fasting Compatibility

This recipe works well for 16:8, 18:6, and OMAD protocols. The high protein content supports muscle retention during fasting, and the low carbohydrate count keeps insulin response minimal — meaning you won't spike blood sugar and derail your next fasting window.

Related Recipes

• Lemon herb grilled chicken
• Baked cod with herbs and roasted cherry tomatoes
• Ground beef bowl with cauliflower rice and herbs

This recipe is for informational purposes only and is not medical advice.