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High Protein BBQ Meatballs - Easy, Saucy, and Satisfying

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • For the meatballs:
  • 1.5 pounds lean ground turkey (93%) or extra-lean ground beef (90–95%)
  • 1/2 cup plain nonfat Greek yogurt
  • 2 large egg whites (or 1 whole egg if preferred)
  • 1/2 cup finely ground quick oats or whole wheat breadcrumbs
  • 1 small onion, very finely minced or grated
  • 2 cloves garlic, minced
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon smoked paprika
  • 1 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • Optional: 1 tablespoon chopped fresh parsley
  • For the BBQ glaze:
  • 1/2 cup BBQ sauce (look for a lower-sugar or no-sugar-added option)
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup (optional, for balance)
  • 1/4 teaspoon liquid smoke (optional, for extra smokiness)
  • For serving (optional): Chopped green onions, sesame seeds, steamed rice, roasted veggies, or mixed greens.

Method
 

  1. Preheat and prep: Heat the oven to 400°F (200°C). Line a rimmed baking sheet with parchment or lightly oil it. This helps the meatballs brown and release easily.
  2. Mix the glaze: In a small bowl, whisk the BBQ sauce, apple cider vinegar, Dijon, honey, and liquid smoke. Set aside.
  3. Make the meatball mixture: In a large bowl, combine ground turkey, Greek yogurt, egg whites, oats or breadcrumbs, onion, garlic, Worcestershire, smoked paprika, onion powder, garlic powder, salt, and pepper. Mix gently with a fork or your hands until just combined. Do not overmix or the meatballs can turn dense.
  4. Shape the meatballs: Lightly wet your hands and form 20–24 meatballs, about 1.5 inches wide. Place them evenly on the baking sheet with a bit of space between each.
  5. Bake: Bake for 12 minutes, then remove from the oven.
  6. Glaze and finish: Brush the meatballs generously with the BBQ glaze. Return to the oven and bake another 6–8 minutes, until cooked through and glossy. Internal temperature should reach 165°F (74°C) for turkey or 160°F (71°C) for beef.
  7. Optional broil: For a stickier finish, switch to broil for 1–2 minutes. Watch closely to avoid burning.
  8. Rest and serve: Let the meatballs rest for 3–5 minutes. Garnish with green onions or sesame seeds if you like. Serve with rice, roasted vegetables, or a crisp salad.