Meatball Subs

serves 4



¼ cup whole wheat bread crumbs

¼ tsp salt

¼ tsp fresh black pepper

¼ tsp red pepper flakes

12 oz. lean ground turkey

1 cup spinach or kale, chopped

¼ cup parsley

3 garlic cloves, minced


1 cup marinara sauce


2 bell peppers, seeded and sliced

1 onion, sliced

4 whole wheat hoagie buns, lightly toasted

2 ounces fresh mozzarella, sliced or grated

½ cup basil leaves, sliced



  1. Preheat oven to 350F.
  2. Combine first eight ingredients in a bowl. Roll into walnut sized balls and place on a greased baking sheet. Bake, turning once, until meatballs are cooked through, no longer pink on the inside or have reached internal temperature of 155F on a thermometer.
  3. Heat a small pan over medium heat. Remove from heat and spray with canola oil. Add onions and peppers and cook, stirring frequently, until very soft, about 10 minutes.
  4. In a separate pot, heat marinara sauce. Add cooked meatballs and cover over low heat to keep warm.
  5. Assemble each sandwich by laying 3 meatballs in each hoagie with sauce, topping with peppers and onions, mozzarella and basil


1 sandwich per serving, 1 serving contains: Calories (kcal) 451, Fat (g) 14

Saturated Fat (g) 4, Cholesterol (mg) 77, Carbohydrates (g) 55

Dietary Fiber (g) 7, Total Sugars (g) 12, Protein (g) 27, Sodium (mg) 695