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.
Equipment
- medium saucepan
- large mixing bowl
- baking sheet
- parchment paper
- wooden spoon
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
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 (opt.) | 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 minLining 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 minDo 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 minThe 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 minOvermixing 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 minWet 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
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.