Baked Ground Turkey Meatballs

Turkey is generally lower in saturated fat than beef so it is a better choice for heart health. Ground turkey is available in several lean-to fat ratios that determine its nutritional content, some of which contain more dark meat and therefore are not as lean as the leanest ground beef. If you choose the leanest ground beef which is about 93 percent lean, and choose the leanest ground turkey which is also 93 percent lean, you might be surprised to learn they come up pretty even in protein, and fat.  When it comes to saturated fat, however, turkey wins.  So, if you are purchasing ground turkey to cut calories, be sure to check the Nutritional Label or you could be defeating the purpose.

It is important to use the correct ratio of binding agents: breadcrumbs and eggs.  My general rule of thumb for no-fail meatballs is 1 large egg + ½ cup fresh breadcrumbs + 2 tablespoons yogurt/milk/or other liquid per 1 pound of ground meat. Works like a charm every time!  If your meatballs are too loose to roll, try flash freezing or adding more breadcrumbs one tablespoon at a time. If you’re afraid they’re going to fall apart in the skillet, bake them instead of pan frying.

Yes, eggs play an important role in preventing meatballs from falling apart by binding the ground meat, breadcrumbs, and herbs together. As the meatballs cook, the eggs cook which helps glue all the ingredients together instead of crumble apart.  Typically, you don’t want more than 1 egg per pound of meat, otherwise the meatballs can be dense instead of soft.

Yes, because breadcrumbs:  1) help bind the ingredients together so the meatballs don’t fall apart, 2) add structure which allows you to add additional milk/moisture to produce juicier meatballs and 3) helps the turkey meatballs stay moist by absorbing and trapping the meat juices as they cook.

Turkey meatballs can be tough and dense instead of light and juicy because of four reasons: 1) too little liquid, 2) overworking the meatball mixture, or 3) over-rolling/compacting the meatballs or 4) overcooking. To prevent tough meatballs, add all of the meatball ingredients to the bowl except the ground turkey, stir to combine and then mix the ground turkey in with your hands. This method allows you to handle the meat as little as possible. Also, take care when rolling the meatballs to use a light touch by not squeezing them too much or rolling them too much.  Leave them airy instead of compact. Cook the meatballs just to 160 degrees F then allow for a 5-degree carryover.

Technically, raw turkey meatballs can be refrigerated for three to four days, stored in an airtight container or covered tightly in plastic wrap.  Still, I recommend using them within 24 hours for optimal freshness and juiciness.  Make sure to bring them to room temperature by sitting on the counter for 30 minutes before cooking.  Cooked meatballs are also good for up to four to five days stored in an airtight container in the refrigerator. 

Turkey meatballs should always be seared first in the skillet or the oven before sauce is added or before being added to the crockpot to finish cooking. Searing the meatballs first: 1) helps them not fall apart by cooking/sealing the outside 2) helps them stay juicy by sealing in the juices and 3) results in the Maillard reaction, also known as the flavor reaction, in which amino acids and reducing sugars produce browning and complex flavor.

Ground turkey is poultry and should be cooked to an internal temperature of 165 degrees F on an instant-read thermometer. The length of time varies based on the size of the meatballs and cooking method.  Smaller meatballs will require less time and larger meatballs require more time. 

The easiest method create equal meatballs is to use a cookie scoop or small ice cream scoop.  Not only does this give you equal portions, but it helps prevent you from compacting the meat mixture too much which makes for dense meatballs.  If you don’t have a cookie scoop, you can use a measuring spoon to scoop out the mixture and weigh it on a kitchen scale.  

Ground turkey has a finer texture than beef or pork which means it needs structure to prevent it from becoming mushy.  Switching from breadcrumbs to panko aids against mushy meatballs because the breadcrumbs are larger. The finer consistency of ground turkey also means the it has a harder time holding onto moisture.  Using yogurt instead of milk adds the needed moisture that isn’t easily evaporated.  

Hard meatballs are a result of overmixed or overcooked meatballs. When mixing the meatball ingredients, thoroughly combine all of the ingredients before adding the ground turkey and then add the turkey and combine gently. Overworking the mixture will result in tough meatballs, so use your hands to mix in the meat and stop when it’s just combined.

Ground turkey will not be pink once cooked to the safe internal temperature of 165 degrees F. 

If your meatballs are too soft, add additional panko 1 tablespoon at a time, then gently combine.  The panko will add additional structure to the meatballs.  Take care to add as little additional panko as possible because the softer the meatballs, the juicier they will be out of the oven.   

Turkey is an excellent source of protein and can provide up to 24 grams of protein per a serving. Protein is an essential building block of your bones, muscles, cartilage, skin, hair, nails and blood.  Your body needs protein to heal from everyday wear and tear as well as relieve muscle aches and build muscle.
It also packs a nutritional punch with high amounts of niacin, B6, and B12. It also contains zinc, selenium potassium, and phosphorus.
Vitamin B-12 supports cellular functions such as dividing cells and breaking down carbohydrates, proteins and fats to produce energy.  It helps your body build red blood cells which allows oxygen to be used by the body. Zinc is vital for a healthy immune system, correctly synthesizing DNA, and healing wounds.  Phosphorous forms and strengthens bones and teeth. It also helps produce ATP, a molecule the body uses to store energy.  Potassium helps to lower blood pressure and combat heart disease.  It also supports heart and muscle function and may reduce the risk of developing kidney stones and help to decrease bone loss.