Spiced Garlic Turkey Meatballs with Lemon-Feta Yogurt Sauce

These spiced garlic turkey meatballs are a high-protein lunch that doesn't skimp on flavor. Lean ground turkey is mixed with plenty of fresh garlic, warm cumin, and a kick of crushed red pepper, then baked until golden and juicy — no frying required, which keeps things light while locking in all that bold Mediterranean-inspired flavor. Baking the meatballs on a sheet pan also means minimal cleanup and consistent results every time. The meatballs rest on a bed of quickly sautéed garlic spinach, adding fiber, iron, and volume to the plate without extra calories. A creamy lemon-feta yogurt sauce ties everything together, delivering tang and richness from Greek yogurt and salty feta while keeping the dish light thanks to yogurt's protein-packed base instead of heavier sauces. This recipe is ideal for anyone following a high-protein diet looking for a satisfying, muscle-friendly lunch that reheats beautifully for meal prep. Each serving delivers a hearty dose of lean protein from both the turkey and Greek yogurt, while staying low in refined carbs and added sugar — perfect for sustained energy and satiety through the afternoon.

Ingredients

• 1 lblean ground turkey, 93% lean recommended
• 6 clovesgarlic, minced, divided
• 1.5 tspground cumin
• 1 tspcrushed red pepper flakes, adjust to taste
• 1 largeegg
• 0.33 cupBreadcrumbs, plain or whole wheat
• 2 tbspfresh parsley, chopped
• 1 tspsalt, divided
• 0.5 tspblack pepper
• 2 tbspolive oil, divided
• 8 cupsbaby spinach, fresh
• 1 cupplain Greek yogurt, full-fat or 2%
• 0.5 cupfeta cheese, crumbled
• 1 wholelemon, zested and juiced
• cooking spray, or extra olive oil for greasing

Method

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly coat with cooking spray.
2. In a mixing bowl, combine the ground turkey, 4 cloves of minced garlic, cumin, crushed red pepper flakes, egg, breadcrumbs, parsley, 3/4 teaspoon salt, and black pepper. Mix gently with your hands until just combined.
3. Roll the mixture into 16 evenly sized meatballs and arrange on the prepared baking sheet.
4. Drizzle meatballs with 1 tablespoon olive oil and bake until golden and cooked through, reaching an internal temperature of 165°F (74°C). 20:00
5. While the meatballs bake, make the lemon-feta yogurt sauce: in a small bowl, whisk together the Greek yogurt, feta, lemon zest, lemon juice, and a pinch of salt until mostly smooth with some feta chunks remaining.
6. Heat the remaining 1 tablespoon olive oil in a large skillet over medium heat. Add the remaining 2 cloves of minced garlic and sauté for 30 seconds until fragrant. 0:30
7. Add the spinach to the skillet in batches, tossing until wilted, about 3-4 minutes. Season with a pinch of salt. 4:00
8. Divide the sautéed spinach among plates, top with baked meatballs, and drizzle generously with the lemon-feta yogurt sauce before serving.