Sweet Potato Turkey Meatballs

Name: Sweet Potato Turkey Meatballs
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Ingredients: 500 g Lean turkey mince (2% fat); 1 Red onion, medium; 1 Sweet potato, medium; 1 Egg; 1 tsp Ground cumin; Salt; 400 g No added sugar pasta sauce

40 minGluten-freeDairy-freeHigh proteinMuscle preservationSteady energyLuteal phaseAir FryerOvenStovetopMeal prep friendly

Servings:

Ingredients

—Lean turkey mince (2% fat) — 500 g
—Red onion — 1
—Sweet potato — 1
—Egg — 1
—Ground cumin — 1 tsp
—Salt
—No added sugar pasta sauce — 400 gchoose one labelled gluten-free

Allergens

Contains eggs

Method

01Preheat the air fryer to 190°C, or the oven to 200°C with a baking tray lined with parchment.
02Peel the sweet potato and roughly chop it with the onion. Blitz both in a food processor until pureed.
03In a large bowl, mix the turkey mince, the sweet potato and onion puree, the egg, cumin and salt until evenly combined. The mixture will be soft.
04With damp hands, shape the mixture into about 16–20 meatballs.
05Cook in the air fryer for 10–12 minutes, or in the oven for 18–20 minutes, turning halfway, until cooked through.
06Transfer the meatballs to a pot, pour over the no added sugar pasta sauce and heat gently on a low heat for another 5–10 minutes.
07Serve hot, topped with a dollop of Greek yogurt if you like (skip it or use a dairy-free alternative to keep the dish dairy-free), on its own or with rice, courgette noodles or a green salad.

Why this works

Lean turkey mince is a source of complete protein that supports muscle maintenance. Blending sweet potato into the mix adds fibre and beta-carotene and keeps the meatballs moist without breadcrumbs, so the dish stays naturally gluten-free.

Sources

Scientific Opinion on the substantiation of health claims related to protein and growth/maintenance of muscle mass — EFSA Journal, 2010;8(10):1811 Sweet potato, raw — fibre and carotenoid content — USDA FoodData Central

Meal Prep Tips

Storage: Store the meatballs in their sauce in an airtight container in the fridge for up to 4 days, or freeze for up to 3 months.

Reheating: Reheat gently in a pot over a low heat with a splash of water, or in the microwave in short bursts, stirring in between — lean turkey can dry out if overheated.

Pairing: Pairs well with rice, courgette noodles, mashed potato or a simple green salad, with a dollop of Greek yogurt on top.

Nutrition (per serving)

240

kcal

33g

protein

4.9g

fat

17.3g

carbs

3.3g

fiber

Always check product labels for allergens.