High Protein Lunch: Turkey Meatball Sub Recipe

Turkey meatballs in marinara on a toasted sub — it's a lighter take on the classic but doesn't sacrifice any of that meatball sub satisfaction.

Cook 40 min Difficulty NORMAL 425 kcal
#high protein #diabetic friendly #bariatric friendly
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Ingredients
Main ingredients
  • ground turkey (93% lean) 1 lb
  • whole wheat sub rolls 4 pieces
  • shredded part-skim mozzarella cheese 1 cup
  • plain breadcrumbs 0.5 cup
  • large egg 1 piece
  • fresh parsley 0.25 cup
Seasonings/Sauce
  • marinara sauce 2 cups
  • grated Parmesan cheese 0.25 cup
  • garlic powder 1 tsp
  • onion powder 0.5 tsp
  • dried oregano 0.5 tsp
  • kosher salt 0.75 tsp
  • black pepper 0.5 tsp
Nutrition summary
Carbohydrates 41 g 39%
Protein 34 g 32%
Fat 13 g 29%
Serving size 320g
Cooking steps
  1. 1

    Preheat your oven to 400°F. Line a baking sheet with parchment for easier cleanup.

  2. 2

    In a large bowl, combine ground turkey, breadcrumbs, egg, parsley, Parmesan, garlic powder, onion powder, oregano, salt, and pepper. Mix until just combined — don't overwork to keep meatballs tender.

  3. 3

    Form the mixture into 16 equal-sized meatballs and arrange them evenly on the prepared baking sheet.

  4. 4

    Bake the meatballs at 400°F for 12 minutes, then transfer them into a simmering saucepan of marinara sauce. Simmer gently, covered, for 8 minutes to cook through and infuse flavor.

  5. 5

    Slice the sub rolls lengthwise (do not cut all the way through), toast them cut-side up under a broiler until lightly crisp, then fill each roll with 4 meatballs and a generous spoon of sauce.

  6. 6

    Top each sub with shredded mozzarella. Broil on high for 2-3 minutes just until cheese is melted and golden. Serve hot.

Personalized Q&A
Q. What's the key ingredient in this recipe?
Ground turkey is the foundation of this sub, providing both the main protein and the signature flavor of the meatballs. It keeps the dish lighter than the beef alternative yet delivers the satisfying taste and texture expected of a classic sub.
Q. What are the critical points for baking meatballs to keep them juicy?
Make sure not to overmix the meat mixture—just blend until the ingredients come together. Bake the meatballs in a hot, preheated oven (400°F) just until firm (12 minutes), then gently simmer in marinara sauce to finish cooking and add moisture without drying them out.
Q. How do I keep the sub from getting soggy?
To prevent sogginess, always toast the sub rolls under a broiler until lightly crisp before adding the meatballs and sauce. This creates a barrier that holds up well even after adding sauce and melted cheese.
Q. How many calories and how much protein are in each serving?
Each serving contains approximately 425 kcal and 34 grams of protein, making it a satisfying high-protein lunch option that doesn't compromise on classic sub flavor.
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