Turkey Meatballs with Quinoa Meal Prep Bowls

Meal prepping doesn’t have to be boring or bland. In fact, with the right recipe, it can be something you actually look forward to eating all week long. That’s why I’m so excited to share one of my go-to healthy meal prep favorites: Air Fryer Turkey Meatballs with Quinoa and Roasted Vegetables.

These bowls are packed with flavor, full of lean protein, and balanced with wholesome grains and colorful veggies. The air fryer makes the meatballs golden on the outside while keeping them tender and juicy on the inside — no need for frying in oil or heating up the oven. Plus, you can prep everything in under 40 minutes, making it perfect for a busy Sunday meal prep session.

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This recipe isn’t just about making a tasty meal — it’s about building something balanced, nourishing, and practical.

Here’s why you’ll want this in your weekly rotation:

• Balanced Nutrition – Each bowl combines protein (turkey), carbs (quinoa), and fiber (veggies).
• Meal-Prep Friendly – Make once, eat four times. It’s budget-friendly and time-saving.
• Healthier Alternative – Air fryer cooking means less oil without sacrificing crispiness.
• Kid-Approved & Versatile – You can swap the veggies or grains to fit picky eaters.
• Quick Reheat – Perfect for busy professionals, students, or parents on the go.

This dish is a true “meal prep hero” — filling enough to fuel your day, but light enough to keep you energized instead of sluggish.

Air Fryer Turkey Meatballs with Quinoa Meal Prep Bowls

Recipe by AnuCourse: Lunch, DinnerCuisine: AmericanDifficulty: Easy

Servings

4

servings

Prep time

15

minutes

Cooking time

18

minutes

Calories

480

kcal

Juicy air fryer turkey meatballs paired with fluffy quinoa and roasted vegetables, portioned into meal prep bowls for easy grab-and-go lunches or dinners.

Ingredients

• For the Meatballs:

• 1 lb (450g) lean ground turkey → High in protein, low in fat

• 1/2 cup breadcrumbs (or almond flour for low carb) → Gives structure and texture

• 1/4 cup grated Parmesan cheese → Adds flavor depth + saltiness

• 1 large egg → Binds ingredients together

• 2 cloves garlic, minced → Fresh, savory flavor

• 1/4 cup finely chopped onion → Adds moisture and sweetness

• 2 tbsp fresh parsley, chopped → Herbal freshness

• 1 tsp Italian seasoning → Classic Mediterranean flavor profile

• 1/2 tsp salt & 1/4 tsp black pepper → Balance of seasoning

• Cooking spray → For crisp exterior in the air fryer

• For the Bowls:

• 1 cup dry quinoa (yields ~3 cups cooked) → High-protein grain, great for meal prep

• 2 cups broccoli florets → Nutrient-dense + fiber-rich

• 1 cup red bell pepper, sliced → Adds sweetness & vitamin C

• 1 cup zucchini, sliced → Light, fresh veggie for balance

• 2 tbsp olive oil → For roasting the veggies evenly

• Salt & pepper to taste

• Optional Garnishes:

• Fresh parsley

• Red pepper flakes

• Drizzle of tzatziki or marinara sauce

Directions

• Cook the Quinoa
  Rinse quinoa under cold water to remove bitterness.
  Combine 1 cup quinoa + 2 cups water in a saucepan. Bring to boil, cover, and simmer for 15 minutes. Fluff with a fork.
• Prepare the Meatball Mixture
  Mix ground turkey, breadcrumbs, Parmesan, egg, garlic, onion, parsley, Italian seasoning, salt, and pepper.
  Tip: Don’t overmix — it makes meatballs tough.
• Shape Meatballs
  Roll mixture into 16 meatballs (about 1.5 inches each). Spray lightly with cooking spray.
• Air Fry the Meatballs
  Preheat air fryer to 375°F (190°C).
  Cook in a single layer for 12–14 minutes, shaking halfway through.
  Internal temp should reach 165°F.
• Roast the Vegetables
  Toss broccoli, bell pepper, zucchini in olive oil, salt, and pepper.
  Air fry at 380°F (193°C) for 10–12 minutes until slightly charred.
• Assemble the Meal Prep Bowls
  Divide quinoa, roasted veggies, and meatballs into 4 containers.
  Garnish with parsley or sauce if desired.

Notes

• Variations & Substitutions
  Grains: Swap quinoa for brown rice, couscous, or cauliflower rice.
  Veggies: Use asparagus, carrots, Brussels sprouts, or green beans.
  Protein: Try ground chicken, beef, or even plant-based meat.
  Sauces: Marinara, tzatziki, tahini, or even buffalo sauce for spice lovers.
  Dietary Adjustments:
  Gluten-free → Use almond flour instead of breadcrumbs.
  Low-carb → Skip quinoa and double the veggies.
  Dairy-free → Leave out Parmesan or sub nutritional yeast.
• Storage & Reheating
  Fridge: Lasts 4 days in airtight containers.
  Freezer: Freeze meatballs separately for up to 2 months.
  Reheating: Air fryer at 320°F for 4–5 minutes keeps them crispy. Microwave works too, but texture may soften.
• Serving Ideas
  Work Lunches: Grab-and-go, perfectly portioned.
  Family Dinner: Serve with a side salad or garlic bread.
  Kids’ Meal: Serve meatballs with pasta or in sliders.
  Fitness-Friendly Bowl: Add avocado, kale, or extra protein toppings.

These Air Fryer Turkey Meatballs with Quinoa Meal Prep Bowls check all the boxes for a successful meal prep recipe: balanced, delicious, and convenient. Spend just 30 minutes on Sunday, and you’ll have four ready-to-go lunches or dinners that will keep you fueled all week long.

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