Gluten-Free Veggie Turkey Meatballs are packed with nutrition and are super tasty. They’re also a fun hands-on recipe for kids to help prepare. These meatballs are allergen-friendly and are a great iron-rich food for infants learning to eat soft solids.
If you’re looking for kid-friendly, nutritious meatballs, this one’s for you!
Why You’ll Love Gluten-Free Veggie Turkey Meatballs
- Delicious-Really! These meatballs are flavorful and moist from the veggies and oats.
- Kid-Friendly-They can be served with toothpicks, in red sauce over pasta, as Swedish meatballs over mashed potatoes, with teriyaki sauce over rice, or even in the shape of a silly face.
- Picky-Eater Friendly-Picky eaters are more likely to try a food that looks fun and that they helped to make. Veggie turkey meatballs are great for both!
- Baby-Friendly-These meatballs are a great early food for infants learning to eat soft solids. They’re soft, flavorful and rich in iron and fiber.
- Nutrient-Rich-This recipe is rich in protein, iron, fiber, potassium, Vitamins A & C and antioxidants.
- Allergen-Friendly-Veggie Turkey Meatballs are naturally gluten-free and dairy-free and can easily be made egg-free (see substitutions below).
- Garden-Friendly-This recipe is a great use of your extra summer produce, using up those extra carrots, onions, zucchini & garlic.
- Helper-Friendly-Getting kids involved in the kitchen is a great way to expand their palate and to teach them basic cooking skills. Veggie turkey meatballs have many steps that allow for kids to get involved.
- Freezes Nicely-Since making meatballs can be a “labor of love,” freezing the extras can provide a great quick meal for the future.
What You’ll Need
- Grated Carrots-Carrots are a great “Clean 15” item with very low pesticide residue, so feel free to use conventionally grown carrots.
- Grated Zucchini-Zucchini doesn’t fall in the Dirty Dozen or Clean 15 list, so you can opt for conventional or organic varieties.
- Chopped Onion-Onions also fall on the Clean 15 list, so don’t hesitate to use conventionally grown onions.
- Garlic Cloves-To activate the allicin (powerful antioxidant) and maximize the health benefits from garlic, mince/smash and let rest for 10 minutes prior to heating.
- Salt & Pepper-I often just add a few shakes of salt and pepper, but if you like to be exact, I suggest ⅛ to ¼ tsp of each.
- Italian Seasoning-This adds a pinch of flavor while also offering a boost of vitamins and antioxidants. If you have fresh herbs, increase the amount to 1 Tbsp.
- Egg-This helps to bind the ingredients together when baking, but also adds some extra protein, vitamins and antioxidants. See substitutions below for an egg-free substitute.
- Certified Gluten-Free Quick Oats-I most often use Bob’s Red Mill Gluten-Free Oats for this recipe. However, Aleia’s gluten-free breadcrumbs and 4C gluten-free panko work nicely too. If you use seasoned breadcrumbs, you may need to omit some or all of the salt, pepper and Italian seasoning.
- Ground Turkey-I often mix 1 lb of ground turkey breast with 1 lb lean ground turkey to lower the saturated fat while increasing the iron. See substitutions below for more ideas.
How to Make Gluten-Free Veggie Turkey Meatballs
- Preheat your oven to 350 degrees F.
- Line a large baking sheet with foil or parchment paper. Place a baking rack on top. Lightly oil the baking rack to prevent meatballs from sticking.
- Mince garlic, set aside for 10 minutes.
4. Wash, peel, and grate 2 medium carrots into a large bowl.
5. Wash and grate 1 medium zucchini into the large bowl with the carrots.
6. Wash, peel, and finely chop 1 medium onion. Add to the veggie mixture in the bowl.
7. Add minced garlic, salt, pepper, Italian seasoning and dry oats to the veggies. Stir until well combined.
*Note: to create a less noticeable texture, you can place the carrots, zucchini and onion in a food processor rather than chopping/grating.
8. Add ground turkey and stir until fully blended (you can use your hands if necessary).
9. Form into small to medium (1-1.5” diameter) meatballs.
10. Bake for 30-35 minutes or until internal temperature reaches 165 degrees F.
Healthy Sides to Serve with Meatballs
Meatballs can be a great snack by themselves, but more often than not they tend to be a dinner centerpiece. Here are a few common sides that pair nicely with meatballs and will help to round out your (or your child’s) plate…
Starchy Sides
Pasta or Noodles & Marinara Sauce
- Jovial, Banza and many others make nice gluten-free pasta options. If you’re not gluten-free, look for a whole grain, high fiber product like Delallo or Good Wheat.
- Since tomatoes often fall in the “Dirty Dozen” list, I encourage buying organic tomato-based sauces when possible (Aldi has some low cost organic options).
Potatoes & Gravy
- Meatballs also pair nicely with mashed or roasted potatoes (leave the potato skins on for some extra fiber).
- For gluten-free gravy or Swedish meatball sauce, be sure to sub in gluten-free flour, corn starch or arrowroot powder.
Rice & Teriyaki Sauce
- Choose brown rice, wild rice or a blend of brown and white rices to increase the fiber, vitamins and minerals.
- For a convenient and healthy gluten-free teriyaki sauce, try Primal Kitchen No Soy Teriyaki.
Veggie Sides
Roasted Veggies
- Heat oven to 375 degrees F.
- Line a sheet pan with fresh chopped veggies (cauliflower, broccoli and carrots are some favorites), and drizzle with olive oil, salt and pepper.
- Bake for 15-20 minutes. Toss and bake for another 15-20 minutes until fork tender.
Sauteed Veggies
- Heat olive oil (~1 Tbsp) in a large saute pan over medium high heat.
- Add fresh chopped veggies (green beans, zucchini and/or shredded carrots work nicely), salt and pepper.
- Cook for 5 minutes, stirring occasionally; cover and reduce heat. Cook ~20 minutes until fork tender.
Steamed Veggies
- Fill a medium-large pot with ~1inch of water.
- Place a steamer basket on top and bring to boil over medium high heat.
- Place fresh or frozen veggies (broccoli, cauliflower, carrots or green beans) in steamer basket.
- Reduce heat to medium and steam for 7-15 minutes (depending on the veggie) until fork tender.
- Remove basket, drain water, and add veggies back to the pot. Drizzle with olive oil, salt and pepper. Using tongs, toss the veggies until well coated.
Side Salad
- Fill a large bowl (or a few personal salad bowls) with your favorite salad greens.
- Top with chopped veggies like cucumbers, red peppers, grated carrots and tomatoes.
- Drizzle with olive oil, vinegar, salt and pepper or try a Primal Kitchen variety for a simple, healthy option.
Variations & Substitutions
Ground Chicken or Beef Veggie Meatballs
You can easily sub out the ground turkey for ground chicken breast, lean ground chicken or lean ground beef. They each offer a slightly different nutrient profile. I often even mix 1 lb ground beef with 1 lb ground turkey breast for extra flavor and iron. If opting for a higher fat variety, choose grass-fed, pasture raised.
Eggless Turkey Meatballs
If you or your child avoid eggs, you can easily substitute in a “flax egg” of 1 Tbsp flax meal mixed with 3 Tbsp water (let sit for 10-15 minutes).
Traditional Meatballs with Breadcrumbs/Oats
If you don’t require a gluten-free diet, this recipe can be made with 1 cup of any dry bread crumbs or oats. You can sub in regular quick oats or 4C makes a variety of traditional and panko crumbs that also work well. If you use seasoned breadcrumbs, you may need to omit some or all of the salt, pepper and Italian seasoning.
Muffin-Pan Meatloaf
You can easily convert this recipe into mini muffin-pan meatloaves. Lightly oil 2-12 count muffin tins. Fill muffin cups ⅔ full (~¼ cup) with meatball mixture. Bake for 35-40 minutes or until the internal temperature reaches 165 degrees.
Baby-Led Weaning Turkey Meatballs
This meal is suitable for most 10-12 month infants who have already been exposed to most or all of the ingredients without reactions. Cut into chickpea-sized bites. To modify for a younger infant (8-9 mo) who has already been exposed to most of all of these ingredients, place the carrots, zucchini and onions through a food processor prior to mixing to create a softer consistency. Cut meatballs in half for easy pick-up or run through a food mill if your child is not yet ready for chewing.
Kid-Friendly Steps
This recipe has many kid-friendly steps to promote positive food experiences in the kitchen!
- Age 2-3: Oiling the baking rack & dumping in the oats and seasonings
- Age 4-7: Grating the veggies, cracking the egg & stirring the ingredients (sensory seekers may even enjoy forming the meatballs, though be sure to wash hands thoroughly afterwards)
- Age 8-9: Peeling the veggies
- Age 10-12+: Preparing the entire recipe
Note: Children should always be supervised by an adult when using sharp utensils such as graters and peelers or when using the oven.
Veggie Turkey Meatballs (Gluten-Free)
Equipment
- 1 Large Glass Bowl
- 1 Grater
- 1 Garlic Press
- 1 Chef Knife
- 1 Cutting Board
- 1 Baking Sheet with Rack
Ingredients
- 3 cloves garlic, minced
- 2 medium carrots, grated
- 1 medium zucchini, grated
- 1 medium onion, chopped
- 1 cup gluten-free quick oats
- 1/8-1/4 tsp salt
- 1/8-1/4 tsp pepper
- 1 tsp Italian seasoning
- 1 egg
- 2 lbs ground turkey (lean or breast)
Instructions
- Preheat oven to 350 degree F.
- Line a large baking sheet with foil or parchment paper. Place a baking rack on top. Lightly oil the baking rack to prevent meatballs from sticking.
- Mince garlic, set aside for 10 minutes.
- Wash & peel carrots. Grate into a large bowl.
- Wash and slice ends off of zucchini. Grate into the large bowl with the carrots.
- Wash and peel onion. Slice ends off and finely chop the onion, adding it to the veggie mixture in the bowl.
- Add minced garlic, salt, pepper, Italian seasoning and dry oats to the veggies. Stir until well combined.
- Add ground turkey and stir until fully blended (use your hands if necessary).
- Form into small to medium (1-1.5” diameter) meatballs.
- Bake for 25-35 minutes or until internal temperature reaches 165 degrees F.
- Serve with desired sides.
Notes
- These meatballs can be made on a baking sheet without a rack, but the fat from the meat will not be able to drip down, so the pan will be messier.
- The cook time will vary depending on the size of the meatballs. Smaller meatballs will cook more quickly than larger ones.
- This recipe makes ~52-54 meatballs.
FAQs
Yes, to get the maximum antioxidant and medicinal benefits from garlic you need to chop, press or mash it 10 minutes prior to heating. Without this rest, you’ll be getting the garlic flavor but not the added health benefits.
No, I really don’t recommend using this recipe to “sneak” hidden veggies into your child’s diet. That almost always backfires. Pureeing the veggies may make the meatballs more texturally and visually appealing, but be sure to let your kids know what has gone into the recipe. And better yet, let them help you prep the veggies.
I think so! (But I can’t guarantee.) For most people, practice makes progress. Research shows that kids who get involved in the kitchen are more likely to want to sample what they made. We also know that the more exposures a person has to a new or previously disliked food, the more likely they are to eventually accept or even like it…so it’s worth a try (or 10)!
Hungry For More?
If you like this recipe, be sure to check out our other great family-friendly recipes.
If you need any meal planning support, be sure to check out Meal Planning for Busy Moms and download our free Meal Planning Masterlist to help you get started.
And, as always, if you need any specific dietary guidance for special diets or picky eaters, Food to Table Nutrition offers 1:1 consultations.