Preheat and prep. Heat your oven to 400°F (200°C). Line a large baking sheet with parchment and lightly spray with olive oil. If roasting vegetables, prep a second sheet pan.

Hydrate the crumbs. In a large bowl, combine the breadcrumbs (or oats) with the minced onion and garlic. Let them sit for 3–4 minutes so the onion’s moisture softens the crumbs. This step keeps the meatballs tender.

Mix the meatballs. Add the ground turkey, eggs, parsley, oregano, salt, pepper, and red pepper flakes. Use clean hands or a fork to gently mix until just combined. Do not overmix or the meatballs will be tough.

Shape. Scoop about 2 tablespoons per meatball (a small cookie scoop works well). Roll lightly with damp hands and place on the prepared baking sheet. You should get around 28–32 meatballs.

Roast. Bake for 15–18 minutes, until the meatballs are lightly browned and reach an internal temperature of 165°F (74°C). Avoid overbaking to keep them juicy.

Roast the veggies. While the meatballs bake, toss your chosen vegetables with a bit of olive oil spray, salt, and pepper. Roast on the second sheet for 12–18 minutes, depending on the veg, until tender-crisp and lightly caramelized. Finish with a squeeze of lemon.

Warm the sauce (optional). Heat the marinara in a small pot. For extra flavor without many calories, add a splash of balsamic vinegar and a pinch of red pepper flakes.

Assemble. Portion the meatballs into 4–6 meal prep containers with roasted veggies and your chosen base. Spoon a little sauce over the meatballs or keep it in a separate container if you prefer.

Cool, then seal. Let everything cool for 15–20 minutes before sealing the containers to avoid condensation.