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Low-Sodium Turkey Meatball Subs with Fresh Herb Marinara

Hearty, comforting turkey meatball sub sandwiches bathed in a vibrant, from-scratch, no-salt-added marinara sauce. Packed with garlic, onion, and fresh herbs for maximum flavor without the sodium.

Prep 20 min Cook 40 min Total 65 min Level Intermediate

Serves 4

Ingredients

No-Salt-Added Marinara Sauce

1 tablespoon olive oil — extra virgin preferred
0.5 cup yellow onion — finely diced
4 cloves garlic — minced
1.5 cups crushed tomatoes, no salt added — from a 15oz can or box
1 teaspoon balsamic vinegar — adds depth and acidity
1 teaspoon dried oregano
0.25 cup fresh basil — chopped
0.5 teaspoon black pepper — freshly ground
0.125 teaspoon red pepper flakes (optional) — for a slight kick

Turkey Meatballs

1 pound lean ground turkey (93% lean)
0.5 cup plain panko breadcrumbs, no salt added
1 large egg — lightly beaten
1 teaspoon garlic powder
1 teaspoon onion powder
0.25 cup fresh parsley — finely chopped
0.5 teaspoon black pepper — freshly ground

Assembly

4 rolls whole wheat sub rolls — check labels for lowest sodium option
0.5 cup low-sodium mozzarella cheese — shredded

Instructions

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
~5 min
Lining the pan prevents the meatballs from sticking and makes clean-up much easier.
Make the marinara sauce: In a medium saucepan, heat the olive oil over medium heat. Add the diced onion and sauté until softened, about 5 minutes. Add the minced garlic and red pepper flakes (if using) and cook for 1 minute until fragrant.
~6 min
Do not let the garlic brown, or it will become bitter.
Pour the no-salt-added crushed tomatoes into the saucepan. Stir in the balsamic vinegar, dried oregano, and black pepper. Bring to a gentle simmer, then reduce heat to low, cover, and let it cook for 15-20 minutes. Stir in the fresh basil just before serving.
~20 min
The balsamic vinegar provides a much-needed tang and depth of flavor that replaces the need for salt.
While the sauce simmers, prepare the meatballs: In a large mixing bowl, combine the ground turkey, no-salt panko breadcrumbs, beaten egg, garlic powder, onion powder, fresh parsley, and black pepper. Mix gently with your hands until just combined.
~5 min
Overmixing the meat will make the meatballs tough. Mix just until the ingredients are evenly distributed.
Form the meat mixture into 12 equal-sized meatballs (about 1.5 inches each) and place them on the prepared baking sheet.
~5 min
Wet your hands slightly with water to prevent the mixture from sticking to your palms while rolling.
Bake the meatballs for 15-18 minutes, or until cooked through and lightly browned on the outside. The internal temperature should reach 165°F (74°C).
~18 min
Transfer the baked meatballs into the saucepan with the marinara sauce. Toss gently to coat the meatballs completely in the sauce. Let them sit in the sauce for 2-3 minutes to absorb the flavors.
~3 min
Slice the sub rolls open and lightly toast them in the oven for 2-3 minutes if desired. Place 3 meatballs into each sub roll, spoon extra marinara sauce over the top, and sprinkle with 2 tablespoons of low-sodium mozzarella cheese per sandwich.
~3 min
Optional: Place the assembled subs back in the oven on broil for 1-2 minutes until the cheese is melted and bubbly. Watch carefully to avoid burning.
~2 min

Nutrition

420

Calories

Protein (g)

Carbs (g)

Fat (g)

Sat. Fat (g)

Fiber (g)

Sugar (g)

380

Sodium (mg)

115

Cholesterol (mg)

Equipment

medium saucepan
large mixing bowl
baking sheet
parchment paper
wooden spoon

Tips & Storage

To lower the sodium even further, you can serve these meatballs over zucchini noodles or whole wheat pasta instead of bread, as bread often contains hidden sodium.
If you want a smoother sauce, you can blend the marinara with an immersion blender before adding the meatballs.
Adding a pinch of fennel seed to the meatball mixture can give it a classic Italian sausage flavor.
Storage: Store the meatballs and sauce separately from the sub rolls in an airtight container in the refrigerator for up to 4 days. Meatballs and sauce can also be frozen for up to 3 months. Thaw overnight in the refrigerator before reheating gently on the stovetop.