Fall Fitt Recipe: Turkey Meatball Zoodle Soup

A cozy, high-protein meal for strength, recovery, and comfort.

It’s officially soup season — and this one’s about to become your go-to. Warm, hearty, and loaded with flavor, this Fitt Turkey Meatball Soup gives you the comfort of a home-cooked meal with the kind of macros that actually support your goals. It’s rich in protein, packed with greens, and light enough to enjoy any night of the week.

Why You'll Love it

This is one of our go-to “balance in a bowl” recipes at FittCoaching. It’s simple to make, easy to customize, and loaded with the kind of whole-food ingredients that support your energy, recovery, and results.

✅ 35g of protein per serving

✅ Naturally low-carb, gluten-free, and hormone-friendly

✅ Perfect for meal prep or post-workout recovery

✅ A light base that is easily modified for extra carbs and fats (see below!)

Ingredients

For the Meatballs

• 1.5 lb ground turkey (93/7 works great)

• 1 large egg

• ¼ cup blanched almond flour

• ½ tsp fine sea salt

• 1 tsp onion powder

• 1 tsp garlic powder

• 1 tsp poultry seasoning blend

• Large pinch crushed red pepper flakes

• 1 Tbsp avocado or olive oil
  

For the Soup

• 1.5 Tbsp avocado or olive oil

• 1 medium onion, diced

• 4 cloves garlic, minced

• 3 cups kale, roughly chopped

• 6 cups chicken bone broth (or low-sodium chicken broth)

• 1 bay leaf

• 2 tsp minced fresh sage

• 2 tsp minced fresh rosemary

• 1 lb zucchini noodles (or 3 small-medium zucchinis, spiralized)

• Sea salt and black pepper, to taste

• Fresh parsley, for garnish

Instructions

For the Meatballs

1. In a large bowl, mix all meatball ingredients until well combined. Wet your hands slightly to prevent sticking.

2. Heat a large skillet over medium-high heat and add 1 Tbsp oil. Roll 1-inch meatballs and brown them on all sides, turning occasionally. Once browned, remove and set aside.
   

For the Soup

1. In a large pot, heat 1.5 Tbsp oil over medium heat. Add onion and cook until softened, about 5 minutes.

2. Add garlic and cook for 30 seconds, then stir in kale and a pinch of salt. Cook another 2 minutes until slightly wilted.

3. Pour in the broth, add bay leaf, sage, and rosemary. Bring to a boil, then reduce to a simmer. Gently add browned meatballs back in and simmer for 10 minutes.

4. Add zucchini noodles during the last 6–8 minutes of cooking to keep them slightly firm.

5. Taste and season with salt and pepper, garnish with parsley, and serve warm.

Want More Carbs or Fat for Energy & Recovery?

For women who are training hard, doing endurance cardio, or just needing a little more fuel — this soup can easily be elevated to support your performance and recovery.

Try this simple upgrade:

• Add ½ cup cooked white or brown rice to your bowl for slow-digesting carbs.

• Sprinkle 1–2 Tbsp shredded mozzarella cheese on top for extra creaminess and fats.
  

Both options give your body more post-workout energy and help balance hormones while keeping you full longer.

Nutrition Breakdown

Base Recipe (1 serving — makes ~4 servings)

• Calories: 275 kcal

• Protein: 35 g

• Fat: 11 g

• Carbs: 8 g

• Fiber: 1 g

• Sugar: 2 g
  

With ½ cup rice + 2 Tbsp mozzarella

• Calories: 375 kcal

• Protein: 38 g

• Fat: 15 g

• Carbs: 21 g

• Fiber: 1 g

• Sugar: 2 g

Fitt Tip

Meal-prep this on Sunday and portion it into containers — it reheats beautifully. The flavors deepen after a day, and you’ll have a ready-to-go, macro-friendly lunch or dinner all week.