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High Protein Buffalo Turkey Meatballs - Spicy, Lean, and Easy

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5 pounds lean ground turkey (93% works best for juiciness)
  • 1 large egg
  • 1/2 cup plain breadcrumbs (panko or regular)
  • 1/4 cup grated Parmesan (optional, for savory depth)
  • 2 tablespoons finely minced onion or 1 teaspoon onion powder
  • 2 cloves garlic, minced, or 1 teaspoon garlic powder
  • 2 tablespoons chopped fresh parsley (or 1 teaspoon dried)
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon smoked paprika (optional, adds a subtle BBQ note)
  • 1–2 tablespoons milk or water (only if mixture feels dry)
  • Olive oil spray or 1 tablespoon olive oil for the pan
  • 1/2 cup hot sauce (Frank’s RedHot style is classic)
  • 1–2 tablespoons unsalted butter (use 1 tablespoon for lighter; 2 for silkier)
  • 1 tablespoon honey or maple syrup (balances heat)
  • 1/2 teaspoon Worcestershire sauce (optional, adds depth)
  • Pinch of salt, to taste
  • Crumbled blue cheese or feta
  • Thinly sliced green onions or chopped cilantro
  • Ranch or blue cheese dressing
  • Celery and carrot sticks

Method
 

  1. Heat the oven: Preheat to 425°F (220°C). Line a baking sheet with parchment and lightly oil or spray it to prevent sticking.
  2. Mix the meatballs: In a large bowl, combine turkey, egg, breadcrumbs, Parmesan, onion, garlic, parsley, salt, pepper, and paprika. Mix gently with a fork or your hands just until combined. If it feels crumbly, add 1 tablespoon milk or water.
  3. Shape: Use a tablespoon or small scoop to form 20–24 meatballs, about 1.5 inches in diameter. Lightly oil your hands to prevent sticking.
  4. Bake: Arrange meatballs on the sheet with space between them. Bake 12–15 minutes, until cooked through and lightly browned. Internal temperature should reach 165°F (74°C).
  5. Make the sauce: While they bake, warm hot sauce, butter, honey, and Worcestershire in a small saucepan over low heat, stirring until smooth. Taste and add a pinch of salt if needed.
  6. Toss and finish: Transfer hot meatballs to a large bowl. Pour over Buffalo sauce and toss gently to coat. For extra gloss, return them to the oven for 2–3 minutes after saucing.
  7. Serve: Top with green onions and a few crumbles of blue cheese. Add celery, carrots, and your favorite dip on the side.