Meatballs with Roasted Brussels Sprouts
Six ingredients and a single sheet of parchment paper. The turkey is 99% lean, so the egg and the toasted breadcrumbs are doing real work. They hold moisture in meat that has almost none of its own.
The Brussels sprouts roast alongside, tossed in olive oil and balsamic vinegar until the edges char and the vinegar turns sticky. 529 calories. 31 grams of protein. 30 minutes, start to plate.
Six ingredients and a single sheet of parchment paper. The turkey is 99% lean, so the egg and the toasted breadcrumbs are doing real work. They hold moisture in meat that has almost none of its own.
The Brussels sprouts roast alongside, tossed in olive oil and balsamic vinegar until the edges char and the vinegar turns sticky. 529 calories. 31 grams of protein. 30 minutes, start to plate.
Ingredients
- bread, whole wheat 1 slice
- 99% lean ground turkey breast 3 ounces
- egg 1
- Brussels sprouts (frozen) 8 ounces
- olive oil 1 tablespoon
- balsamic vinegar 1 tablespoon
Method
-
Preheat the oven to 400°F.
-
Place the bread on a baking sheet. Toast the bread for about 10 minutes or until it becomes dry and crispy.
-
Remove the baking sheet from the oven and let the toasted bread cool for a few minutes. Once cooled, use your hands to crumble the toasted bread into fine breadcrumbs.
-
In a bowl, combine the ground turkey, breadcrumbs, egg, salt, and pepper. Mix well. Shape the mixture into small meatballs and place them on a baking sheet lined with parchment paper.
-
Trim and halve the Brussels sprouts. In a separate bowl, toss the Brussels sprouts with olive oil, vinegar, salt, and pepper.
-
Arrange the Brussels sprouts around the meatballs on the baking sheet. Bake in the preheated oven for about 20 minutes.
Toast the bread until it snaps when you bend it, not just until it colors. Soggy breadcrumbs add moisture to turkey that is already 99% lean, and the meatballs lose their shape in the oven.
Why This Works
Behind this recipe
Is 31 grams of protein enough in one meal?
Research on per-meal protein utilization found that the body can use a meaningful amount of protein in a single sitting, though the exact ceiling depends on factors like body weight and activity level. 31 grams from turkey breast puts this meal within the range studied. FitChef has a deeper breakdown of the per-meal protein question.
Read the full evidence reviewCan I use regular ground turkey instead of 99% lean?
Yes, but the macros shift. Regular ground turkey (85–93% lean) has more fat, which means the total fat climbs and the calorie count goes up. The meatballs will hold together more easily on their own, but the breadcrumb-and-egg binder still helps with texture. Expect the meal to land closer to 600–650 calories depending on the fat percentage.
Does roasting olive oil at 400°F damage it?
Research tested what happens to olive oil’s beneficial compounds under cooking heat. At temperatures below the smoke point, olive oil retained a meaningful portion of its phenolic compounds. A 20-minute roast at 400°F falls within the range studied. FitChef covers the full breakdown of what cooking does to olive oil.
Read the full evidence review
