Recipe description
July 7, 2026
Turkey meatballs with kohlrabi mash
Gentle gut-friendly turkey meatballs alongside fiber-rich kohlrabi mash
High Protein
Low Carb
82%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from kohlrabi and vegetables.
- Lean protein from turkey supports satiety and gut health.
- Includes plant diversity with herbs and fiber-rich mash.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Meatball
500
gram
Kohlrabi
300
gram
Oil, olive
2
tablespoon
Onion
1
piece
Garlic
2
clove
Egg
1
piece
Bread-crumbs
50
gram
Salt
1
teaspoon
Black pepper
1
teaspoon
Parsley
2
tablespoon
Instructions
1
Preheat the oven to 200°C (400°F).
2
In a bowl, combine turkey meat, chopped onion, minced garlic, egg, breadcrumbs, salt, black pepper, and parsley.
3
Shape mixture into meatballs and place on a baking tray lined with parchment paper.
4
Drizzle olive oil over the meatballs and bake for 20-25 minutes until golden brown.
5
While the meatballs are baking, peel and chop the kohlrabi, then boil in salted water until tender.
6
Drain and mash the kohlrabi, adding a splash of olive oil, salt, and pepper to taste.
7
Serve the turkey meatballs alongside the kohlrabi mash.
More Recipes For Your Gut
Nutrition
480 kcal
Calories
32 g
Protein
28 g
Carbohydrates
7 g
Fiber
9 g
Sugar
22 g
Fat
6 g
Saturated fat
0.9 g
Salt
FAQ
Are turkey meatballs gluten-free?
Yes, if you use gluten-free breadcrumbs or omit them; turkey and Kohlrabi are naturally gluten-free, but check other ingredients.
How do I make the Kohlrabi mash creamy without cream?
Cook the Kohlrabi until tender, then mash with a splash of milk (dairy or plant-based) or olive oil; optional yogurt or a dairy-free creamer can be added.
Can I prepare this recipe in advance or freeze leftovers?
Cooked meatballs keep in the fridge 3–4 days or can be frozen 2–3 months. Kohlrabi mash is best fresh; refrigerate 1–2 days and reheat gently.
What are good side dishes to pair with this for a balanced meal?
A simple green salad, steamed vegetables, or a small portion of quinoa or brown rice.
How can I adjust the recipe for a low-sodium diet?
Use unsalted turkey, skip added salt, and flavor with herbs, garlic, onion, and lemon zest; check labels on any processed ingredients.
Is this recipe suitable for kids?
Generally yes; use milder seasonings, keep salt to a minimum, and shape meatballs small for younger children; ensure they’re fully cooked.
How do I know when turkey meatballs are cooked through?
They should reach an internal temperature of 74 C (165 F) or be cut open with no pink inside.
Can I substitute ground chicken or beef for turkey?
Yes; cooking times are similar; ensure they’re fully cooked and adjust fat content if needed.
How can I increase fiber without increasing carbs too much?
Add more non-starchy vegetables to the plate and consider adding a small amount of grated carrot or parsnip to the mash for extra fiber.
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