Turkey Meatball Sub
Lean turkey meatballs in marinara sauce on a whole grain roll. 480 calories, 32g protein, comfort food made healthy.
Turkey Meatball Sub has 480 calories per serving, with 32g protein, 55g carbs, 14g fat, and 5g fiber. Prep 10 min, cook 20 min.
Nutrition per serving
1 serving(s)
480
Calories
32g
Protein
64% DV
55g
Carbs
20% DV
14g
Fat
18% DV
* %DV based on a 2000 calorie diet
💪 32g protein per serving.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
10 min
Cook Time
20 min
Servings
1
Est. Cost
$4.50
Turkey Meatball Sub
A healthier take on the classic meatball sub. Using lean ground turkey instead of beef saves 100+ calories and 10g of fat, while the whole grain roll adds fiber.
Ingredients
- 4 oz lean ground turkey (93%)
- 1/4 cup whole wheat breadcrumbs
- 1 egg white
- 1 tsp Italian seasoning
- 1/4 cup marinara sauce
- 1 whole grain sub roll
- 1 tbsp grated Parmesan
- 1/4 cup shredded part-skim mozzarella
Instructions
- Mix ground turkey, breadcrumbs, egg white, and Italian seasoning. Form into 4 meatballs.
- Bake at 400°F for 15 minutes, or pan-fry until cooked through (165°F).
- Warm marinara sauce. Add meatballs and simmer 3 minutes.
- Split the sub roll and lightly toast.
- Place meatballs in the roll, top with sauce, mozzarella, and Parmesan.
- Broil for 1-2 minutes until cheese is melted.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 480 kcal |
| Protein | 32g |
| Carbs | 55g |
| Fat | 14g |
| Fiber | 5g |
Tips
- Use a lower-calorie roll to save 50-80 calories.
- Add sauteed peppers and onions for extra vegetables.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Freezer-friendly — store up to 2 months. Thaw overnight in the fridge before reheating.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout. Add a splash of broth or water to prevent drying.
Equipment
skillet
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