Delicious & Healthy: Weight Watchers Italian Wedding Soup with Lean Turkey & Chicken Meatballs

Italian Wedding Soup, or “Minestra Maritata” as it’s known in Italy, is a beloved classic, cherished for its comforting broth, tender greens, and flavorful tiny meatballs. This traditional soup, whose name playfully refers to the “marriage” of flavors between the green vegetables and the meat, has been a staple in Italian homes for generations. While typically a hearty dish, often rich with pork and beef, we’ve crafted a Weight Watchers friendly version that captures all the authentic taste without the extra calories and points. This recipe proves that you don’t have to sacrifice flavor to eat healthily and stay on track with your wellness goals.

Our lightened-up Italian Wedding Soup offers a delightful culinary experience, marrying succulent lean turkey and chicken meatballs with a vibrant array of vegetables and delicate pasta in a savory chicken broth. It’s a dish that warms you from the inside out, perfect for a cozy evening, a nutritious lunch, or a comforting meal shared with family. The best part? Each satisfying serving comes in at a remarkably low Weight Watchers point value, making it an ideal choice for anyone looking for a wholesome yet delicious meal.

Why Our Weight Watchers Italian Wedding Soup is a Must-Try

There are countless reasons to add this healthy Italian Wedding Soup recipe to your rotation. It’s not just a meal; it’s a perfect blend of nutrition, flavor, and convenience. Here’s why it stands out:

• Perfect Nutritional Balance: This soup expertly balances lean protein from the chicken and turkey meatballs, essential vitamins and fiber from an abundance of fresh vegetables, and a hint of complex carbohydrates from the pasta. No single element overpowers, ensuring a harmonious and well-rounded meal.
• Incredible Flavor, Fewer Calories: We’ve carefully selected ingredients and cooking methods to deliver the rich, savory taste you expect from traditional Italian Wedding Soup, but with significantly fewer unhealthy additives. The subtly smoked turkey chorizo combined with ground chicken provides a deep, authentic flavor profile for the meatballs, usually achieved with fattier meats.
• Weight Watchers Friendly: Each generous serving of this comforting soup comes in at an impressively low 3 Weight Watchers points, making it an excellent choice for those managing their intake without feeling deprived. This low point value is achieved through smart substitutions and cooking techniques.
• Simple and Approachable: Despite its gourmet appeal, this recipe is straightforward to follow, making it accessible for home cooks of all skill levels. From preparing the meatballs to simmering the broth, each step is designed for ease and efficiency.
• Hearty and Satisfying: Don’t let the “light” aspect fool you. This soup is incredibly filling and satisfying, thanks to its dense protein content and fiber-rich vegetables. It’s a meal that truly leaves you feeling nourished.
• Versatile and Adaptable: The recipe offers a fantastic base for customization. Whether you want to experiment with different greens, pasta types, or even add a touch of spice, this soup is wonderfully adaptable to your preferences and dietary needs.

Recipe Overview:

Serving Size: 6 generous portions

Individual Serving Weight: Approximately 500 g.

Preparation Time: 20 minutes

Cooking Time: 30 minutes

Weight Watchers Points Per Serving: 3 WW Points

Key Ingredients for Your Light Italian Wedding Soup

The secret to this incredibly flavorful yet healthy Italian Wedding Soup lies in the quality and balance of its ingredients. We focus on lean proteins and fresh produce to deliver an authentic taste that aligns with a healthy lifestyle. Here’s a detailed look at what you’ll need:

For the Lean Meatballs:

• 1 Turkey Chorizo Sausage (7 oz.), crumbled: This is our secret weapon for deep, savory flavor. The subtle smoky notes of turkey chorizo provide the richness usually found in traditional pork sausage, but with significantly less fat and fewer Weight Watchers points.
• 500 g. Ground Chicken (preferably 98% fat-free chicken breast): Lean ground chicken forms the bulk of our meatballs, contributing protein without excess fat. It pairs beautifully with the chorizo for a complex flavor profile.
• ¼ cup Breadcrumbs (2 oz., 20 g.): Essential for binding the meatballs and ensuring they remain tender. Opt for whole wheat breadcrumbs for an added fiber boost, or gluten-free breadcrumbs if needed.
• 1 teaspoon Salt (5 g.): Balances and enhances all the flavors in the meatballs.
• ½ teaspoon Black Pepper (2.5 g.): Adds a touch of warmth and mild spice.
• 2 cloves Garlic, minced: A cornerstone of Italian cuisine, fresh garlic is crucial for aromatic depth in the meatballs.
• 2 teaspoon Dried Italian Herbs (Optional): While optional, a good blend of dried Italian herbs (like oregano, basil, thyme, and rosemary) will significantly elevate the meatballs’ authentic Italian character.

For the Flavorful Soup Base:

• 1 teaspoon Olive Oil: Just a small amount is used to sauté the aromatics, building the foundation of the soup’s flavor.
• 1 Onion, chopped (150 g.): Provides a sweet and savory base once caramelized.
• 3 cloves Garlic, minced: More fresh garlic for the broth, adding robust fragrance and taste.
• 1 stalk Celery, chopped: Part of the classic mirepoix, offering a crisp, slightly peppery note.
• 2 Carrots, peeled and diced (200 g.): Adds natural sweetness, vibrant color, and essential nutrients.
• 8 cups Chicken Broth (64 oz. or 1.9 liters): The heart of the soup. Using a high-quality, low-sodium chicken broth is key to a delicious and healthy outcome. Homemade broth is always recommended for superior flavor.
• ¼ cup Tiny Pasta (7 oz., 35 g.), such as Acini di Pepe or Ditalini: These small pasta shapes are traditional for Italian Wedding Soup, providing a delightful texture and a gentle carbohydrate boost. Orzo is another excellent alternative.
• 2 cups Fresh Spinach, washed and chopped (60 g.): A vibrant green addition that wilts quickly, adding a touch of bitterness and a wealth of nutrients.

Step-by-Step Instructions for Your Healthy Italian Wedding Soup

Creating this delicious and healthy Italian Wedding Soup is a straightforward process. Follow these steps carefully to ensure a flavorful and satisfying result.

1. Prepare Your Meatballs: Begin by preheating your air fryer to 375°F (190°C). If you don’t have an air fryer, you can preheat your oven to the same temperature and line a baking tray with parchment paper. In a spacious mixing bowl, combine the crumbled turkey chorizo, lean ground chicken, breadcrumbs, salt, black pepper, minced garlic, and optional dried Italian herbs. Mix all ingredients thoroughly but gently. Avoid overmixing, as this can make the meatballs tough.
2. Cook the Meatballs Healthily: Once the mixture is ready, shape it into small meatballs, approximately the size of a teaspoon. Place these meatballs in the preheated air fryer basket in a single layer, ensuring not to overcrowd it. Cook for 10-12 minutes, giving the basket a gentle shake halfway through to ensure even browning. The meatballs should be cooked through and lightly browned on the outside. If baking, spread them on the prepared tray and bake until golden and cooked through. Once done, set them aside.



3. Build the Soup Base: Take a large, heavy-bottomed pot or Dutch oven and place it over medium heat. Add the olive oil and allow it to shimmer. Toss in the chopped onion and sauté for about 3-4 minutes, stirring occasionally, until it becomes translucent and softened. This step is crucial for developing the foundational flavors of your soup.



4. Add Remaining Aromatics and Vegetables: Now, add the minced garlic, chopped celery, and diced carrots to the pot. Continue to cook for another 5-7 minutes, stirring occasionally, until the vegetables begin to soften but are not fully tender. This gentle sautéing helps to release their natural sweetness and aromatic compounds.
5. Introduce Broth and Meatballs: Pour the chicken broth into the pot with the sautéed vegetables. Increase the heat to bring the soup to a rolling boil. Once boiling, carefully add the pre-cooked meatballs directly into the simmering broth.



6. Cook Pasta and Spinach: Add the dry tiny pasta (such as acini di pepe or ditalini) directly into the boiling soup. Stir to prevent sticking. Immediately follow with the washed and chopped fresh spinach. Continue to cook for approximately 5 minutes, or until the pasta is tender to the bite and the spinach has completely wilted into the soup.



7. Final Seasoning and Serving: Taste the soup and adjust the seasoning as needed with additional salt and black pepper. Remember that broths can vary in sodium content, so always taste before adding more. Ladle the hot, comforting Italian Wedding Soup into bowls and serve immediately. Enjoy this delightful and healthy meal!

Creative Variations and Smart Substitutions for Your Soup

One of the beauties of Italian Wedding Soup is its versatility. This recipe, while optimized for Weight Watchers, can be easily adapted to suit different tastes, dietary restrictions, or what you have on hand in your pantry. Experiment with these variations to make the soup uniquely yours:

• Meatball Choices: While our recipe features lean turkey chorizo and ground chicken for a low-point option, you can certainly experiment with other meats. For a more traditional flavor, you might opt for a blend of ground beef and pork, though it’s important to note that this will significantly increase the Weight Watchers points. For a vegetarian or vegan version, consider plant-based ground meat alternatives or even small lentil-based meatballs.
• Gluten-Free Adaptation: To make this soup gluten-free, simply swap out the traditional pasta for a gluten-free tiny pasta or a grain like quinoa. For the meatballs, replace regular breadcrumbs with an equal amount of gluten-free breadcrumbs, or use cornstarch or tapioca starch as a binder to ensure your meatballs remain firm and don’t crumble during cooking.
• Greens Galore: While fresh spinach is a classic and quick-cooking choice, feel free to explore other leafy greens. Escarole is a very traditional choice that offers a slightly bitter counterpoint to the rich broth. Curly kale or Swiss chard are also excellent alternatives, providing different textures and nutrient profiles. Always wash and chop your greens thoroughly before adding.
• Pasta Alternatives: If acini di pepe or ditalini aren’t available, other short pastas like orzo, tiny stars (pastina), or even broken spaghetti can work well. For a lower-carb option, consider spiralized zucchini noodles or finely chopped cauliflower florets added at the end.
• Cheese Toppings: A popular variation for serving Italian Wedding Soup is a generous shaving of Parmesan cheese. While delicious, it’s crucial to be mindful of Weight Watchers points, as aged cheeses carry a higher point value. A tablespoon of grated Parmesan cheese typically accounts for 1 Weight Watchers point, so use sparingly if tracking. For a lighter touch, you could use a sprinkle of nutritional yeast for a cheesy flavor without the dairy.
• Spicy Kick: If you enjoy a little heat, add a pinch of red pepper flakes to the soup base when sautéing the garlic and onions, or directly to the meatball mixture.
• Added Vegetables: Enhance the nutritional value and texture by adding other quick-cooking vegetables like diced zucchini, bell peppers, or even mushrooms during the last few minutes of simmering.

Expert Tips & Tricks for the Best Italian Wedding Soup

Achieving a truly outstanding Italian Wedding Soup, especially a lightened-up version, often comes down to a few key techniques and considerations. Here are some expert tips to elevate your culinary creation:

1. Quality Broth Makes All the Difference: The broth is the soul of this soup. If possible, opt for homemade chicken broth, as it will significantly elevate the flavor profile. If using store-bought, choose a high-quality, low-sodium brand to control the saltiness and avoid artificial flavors.
2. Season Your Meatballs Generously: Don’t be shy with seasoning the meatball mixture. A well-seasoned meatball is crucial for maximum flavor impact in every bite. Taste a small, cooked portion of the mixture before shaping if you’re unsure.
3. Don’t Overmix the Meatballs: When combining the meatball ingredients, mix just until everything is incorporated. Overmixing can lead to dense, tough meatballs instead of tender, succulent ones.
4. Sauté Vegetables for Depth: Take your time to properly sauté the onions, carrots, and celery before adding the broth. This process, often called building a mirepoix, enhances their natural sweetness and creates a complex flavor base for your soup. Don’t rush this step.
5. Simmer Gently to Meld Flavors: Once the broth and ingredients are in the pot, allow the soup to simmer gently for at least 15-20 minutes before adding the pasta and spinach. This allows all the flavors to meld together beautifully, creating a more cohesive and delicious soup.
6. Timing is Key for Pasta and Greens: Add the tiny pasta and spinach only during the last 5 minutes of cooking. Adding them too early can result in mushy pasta and overcooked, discolored spinach. You want the pasta to be al dente and the spinach vibrant green.
7. Adjust Seasoning at the End: Always taste your soup just before serving and adjust the seasoning with salt and pepper as needed. Broth saltiness can vary, and flavors deepen as the soup cooks.
8. Meal Prep Friendly: This soup is excellent for meal prepping. You can make the meatballs ahead of time and store them in the fridge or freezer. The finished soup also stores well, making it a convenient option for healthy meals throughout the week.
9. Storage and Reheating: Store leftover soup in an airtight container in the refrigerator for up to 3-4 days. For freezing, allow the soup to cool completely, then transfer to freezer-safe containers for up to 2-3 months. When reheating, you might need to add a splash of extra broth as the pasta can absorb liquid.

Weight Watchers Points Breakdown

Understanding the point values for each ingredient helps in customizing your soup while staying on track. Here’s a quick reference for the ingredients in our recipe:

• Smoked turkey Italian sausage: 4 points
• 98% fat-free uncooked ground chicken breast: 0 points
• Olive oil: 1 point
• Onion: 0 points
• Celery: 0 points
• Seasoned breadcrumbs: 3 points
• Carrots: 0 points
• Table salt: 0 points
• Chicken broth: 2 points
• Black pepper: 0 points
• Uncooked orzo pasta (or acini di pepe/ditalini): 6 points
• Garlic: 0 points
• Spinach: 0 points
• Member’s Mark Italian Herb Seasoning Grinder: 0 points

This careful selection ensures a low overall point value while maximizing flavor and nutrition.