Zucchini Noodles with Turkey Meatballs (Diabetic-Friendly)

A nourishing low-carb dish that’s hearty, flavorful, and ideal for people with type 2 diabetes or anyone following a blood sugar-conscious diet.

Why It’s Great for Diabetics

• Low in Carbs: Zucchini noodles (zoodles) are an excellent substitute for traditional pasta. They’re low in carbohydrates and high in fiber, helping to prevent blood sugar spikes.
• High in Lean Protein: Turkey helps maintain satiety and muscle mass without the saturated fat found in red meats.
• No Added Sugars: The tomato sauce used is unsweetened, reducing hidden sugar intake.
• Packed with Fiber: Zucchini and tomato both offer fiber to help with digestion and blood sugar regulation.

Ingredients (Serves 4)

For the Turkey Meatballs:

• 1 lb lean ground turkey
• ¼ cup finely chopped onion
• 2 garlic cloves, minced
• 1 egg (helps bind)
• ¼ cup almond flour (or oats – optional)
• 1 tsp dried oregano
• 1 tsp dried basil
• ½ tsp salt
• ½ tsp black pepper
• 1 tbsp olive oil (for cooking)

For the Tomato Sauce:

• 1½ cups no-sugar-added tomato sauce
• 1 tsp olive oil
• ½ tsp garlic powder
• ½ tsp Italian seasoning
• Optional: pinch of red pepper flakes

For the Zucchini Noodles:

• 3–4 medium zucchini (spiralized)
• 1 tsp olive oil
• Salt (to draw out water)

Optional Garnishes:

• Fresh basil
• Grated parmesan cheese (in moderation)

Instructions

Step 1: Prepare the Zucchini Noodles

1. Spiralize the zucchini into noodles.
2. Place zoodles in a colander, sprinkle with a bit of salt, and let sit for 10–15 minutes to remove excess moisture.
3. Gently pat dry with a paper towel before cooking.

Step 2: Make the Turkey Meatballs

1. In a large bowl, combine the ground turkey, onion, garlic, egg, almond flour, and seasonings.
2. Mix well and form into meatballs (about 1-inch in diameter).
3. Heat olive oil in a non-stick skillet over medium heat.
4. Add meatballs in batches and cook until browned on all sides (6–8 minutes).
5. Once browned, remove meatballs and set aside.

Step 3: Simmer in Tomato Sauce

1. In the same skillet, reduce heat to low and add 1 tsp olive oil.
2. Pour in tomato sauce and season with garlic powder and Italian herbs.
3. Return meatballs to the skillet, cover, and simmer for 10–15 minutes, or until fully cooked through.

Step 4: Cook the Zoodles

1. In another pan, heat 1 tsp olive oil over medium heat.
2. Add zoodles and sauté for 2–3 minutes, just until tender but still firm (avoid overcooking to prevent sogginess).

Step 5: Assemble and Serve

1. Plate a bed of warm zucchini noodles.
2. Top with meatballs and spoon sauce generously over the top.
3. Garnish with fresh basil and a light sprinkle of parmesan if desired.

Nutrition Information (Approximate per serving)

Nutrient	Estimate
Calories	~280–320
Carbohydrates	~9–12g
Protein	~28–32g
Fat	~14g
Fiber	~4g
Sugars	~4g (natural)
Net Carbs	~8g

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Tips for Diabetics

• Portion Control: Stick to one serving to help manage carb intake.
• Add Fiber: Serve with a small mixed green salad for extra fiber and nutrients.
• Hydration: Drink water or a sugar-free drink with the meal to support digestion.

Variations

• Spicy Kick: Add red chili flakes or cayenne pepper to the sauce for heat.
• Herb Boost: Mix chopped parsley or fresh basil into the meatballs.
• Dairy-Free: Skip parmesan or use nutritional yeast for a cheesy flavor.