Toasty Turkey & Spinach Meatball Sub
A comforting, protein-packed meatball sub featuring lean ground turkey and iron-rich spinach. Baked to perfection and smothered in marinara and melted provolone for a satisfying midday meal.
Prep
15 min
Cook
20 min
Total
35 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
20 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Saucepan · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 400°F and line a baking sheet with parchment paper.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 7 steps complete
Next: Preheat your oven to 400°F and line…
- 01
Preheat your oven to 400°F and line…
Preheat your oven to 400°F and line a baking sheet with parchment paper.
Tap card to mark done - 02
Gently combine the ground turkey
In a bowl, gently combine the ground turkey, egg, a pinch of salt, black pepper, and the dried oregano and garlic powder. Form the mixture into 6 to 8 golf-ball-sized meatballs.
Tap card to mark done - 03
Place the meatballs on the prepared baking…
Place the meatballs on the prepared baking sheet and bake for 15 minutes, or until cooked through and lightly browned (internal temperature of 165°F).
Look for: cooked through and lightly browned (internal temperature of 165°F)
Tap card to mark done - 04
Warm the marinara sauce in a small…
While the meatballs bake, warm the marinara sauce in a small saucepan over medium-low heat. Stir in the fresh spinach and heat until gently wilted.
Look for: gently wilted
Tap card to mark done - 05
Transfer the baked meatballs into the warm…
Transfer the baked meatballs into the warm sauce, turning them so they are completely coated.
Tap card to mark done - 06
Slice the whole wheat sub rolls open
Slice the whole wheat sub rolls open. Divide the saucy meatballs and spinach evenly between the two rolls, then top each with a slice of provolone cheese.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Place the assembled subs back in the…
Place the assembled subs back in the oven for 2 to 3 minutes, just until the roll is toasted and the cheese is melted and bubbly.
Look for: the roll is toasted and the cheese is melted and bubbly
Tap card to mark done
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