Spiced turkey and quinoa meatballs with lemon yoghurt dip
Protein-packed turkey and quinoa meatballs — quick to make, great warm or cold, with a zippy lemon yoghurt dip.
These spiced turkey and quinoa meatballs are the sort of snack that eats like a mini meal — high in protein, low on faff and portable for lunchboxes. They crisp up in the oven, stay moist thanks to quinoa and yoghurt, and the lemon yoghurt dip gives a bright finish.
Make a batch at the weekend and reheat through the week; they freeze beautifully and are ideal when you want something filling but sensible.
Ingredients
- 600 g lean turkey mince
- 150 g cooked quinoa — cooled
- 1 brown onion — small, grated
- 2 garlic clove — crushed
- 15 g fresh parsley — finely chopped
- 15 g plain flour
- 1 egg — lightly beaten
- 5 ml ground cumin
- 5 ml smoked paprika
- 5 ml black pepper — freshly ground
- 5 ml sea salt
- 15 ml olive oil — for brushing
- 200 g Greek-style natural yoghurt
- 1 lemon — zest and juice
Equipment
- baking tray
- baking parchment
- food thermometer
- grater
Instructions
Heat the oven to 200°C fan/220°C conventional. Line a baking tray with baking parchment.
Grate the brown onion on the fine side of a grater and press between kitchen paper to remove excess moisture. Peel and crush the garlic cloves.
In a large bowl combine the lean turkey mince, cooked quinoa, grated brown onion, crushed garlic clove, fresh parsley, plain flour, egg, ground cumin, smoked paprika, black pepper and sea salt. Mix with your hands or a spoon until just combined — do not overwork.
Shape the mixture into 12 even meatballs (about 40–45 g each). Place them on the prepared tray, leaving space between each.
Cover the tray loosely and chill the shaped meatballs in the fridge to firm up.
Brush the meatballs with olive oil and bake in the preheated oven for 20 minutes, turning once halfway, until golden and cooked through.
While the meatballs bake, make the dip: finely grate the lemon zest, squeeze the lemon juice and stir both into the Greek-style natural yoghurt. Season lightly with black pepper (and a pinch more sea salt if needed).
Remove meatballs from the oven and rest for 2–3 minutes, then transfer to a platter and serve warm with the lemon yoghurt dip.
Tips
- If mixture feels too wet after resting, add a little more plain flour (5–10 g) rather than overworking it.
- For perfectly even cooking use a small ice-cream scoop or kitchen scales to portion the meatballs.
- To freeze: freeze on a tray until solid, then transfer to a labelled bag for up to 3 months. Reheat from frozen in the oven at 180°C fan/200°C conventional for 18–20 minutes.
- A food thermometer is the simplest way to ensure safety — 75°C internal temperature for poultry.
- Make the yoghurt dip ahead and store separately to keep meatballs crisp if you’re packing them for work or school.
Substitutions
lean turkey mince → lean chicken mince, same quantity
Stays closecooked quinoa → cooked bulgur or cooked brown rice, same quantity
Stays closeGreek-style natural yoghurt → low-fat natural yoghurt, same quantity
Stays closeegg → 1 tbsp ground flaxseed mixed with 3 tbsp water (let sit 5 minutes), for a binder
Noticeably different
Nutrition
Per serving · estimated
- 310
- Calories
- 42 g
- Protein
- 12 g
- Carbs
- 10 g
- Fat
- 2 g
- Fibre
- 2 g
- Sugar
- 470 mg
- Sodium
FAQ
Can I pan-fry the meatballs instead of baking?
Yes — heat a little olive oil in a frying pan and cook over medium heat for 10–12 minutes, turning regularly until cooked through. They’ll brown more but may absorb a little more oil.
How long do they keep in the fridge?
Stored in an airtight container, they keep for up to 3 days. Reheat in the oven at 180°C fan/200°C conventional for 8–10 minutes.
Can I make them smaller for party canapés?
Yes — make 20–24 golf-ball sized meatballs and reduce baking time to 12–15 minutes, checking they reach 75°C inside.
Are these suitable for a high-protein diet?
Definitely — each serving delivers a large portion of protein from turkey, quinoa and yoghurt, making them an effective high-protein snack.
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