
Easy Italian Meatball Recipe
Italian Meatballs deliver 27g protein and 540 calories per serving — a solid mid-range protein option for both muscle-gain and maintenance phases. Six servings batch-cook on the stovetop in minimal time, letting you prep a week's worth of protein-forward meals simultaneously. Use these with pasta, rice, or vegetables to customize final calorie totals for individual macro targets.
Ingredients
- •80/20 Ground Beef(454g)
Standard ground beef. Drain fat thoroughly after cooking to reduce calories.
- •Italian Pork Sausage(227g)
- •Bread Crumbs, Panko, Dry(120g)
- •Parmesan Cheese(120g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Parsley, Fresh(60g)
- •Egg, Whole, Large
- •Garlic
- •1½ teaspoons kosher salt
- •1 teaspoon freshly cracked black pepper
- •Pasta Sauce, Marinara, Canned
- •Butter(60g)
Instructions
- 1Combine the ground beef, Italian pork sausage, panko breadcrumbs, grated Parmesan, fresh parsley, eggs, and fresh garlic in a large bowl. Mix until just combined, then form into golf ball–sized meatballs (about 2 tablespoons each)—you should have approximately 15 meatballs.
- 2Heat the salted butter in a large skillet over medium-high heat for 1–2 minutes until melted and foaming.
- 3Working in batches to avoid crowding, add the meatballs to the skillet and cook for 8–10 minutes, turning occasionally, until golden brown on all sides and the internal temperature reaches 160°F.
- 4Once all meatballs are cooked, return them to the skillet and pour the canned marinara sauce over them. Stir gently to coat.
- 5Reduce heat to medium-low and simmer for 5–7 minutes until the sauce is heated through and thickens slightly around the meatballs.
- 6Divide the meatballs and sauce evenly into 6 airtight containers while hot, leaving ½ inch of headspace.
- 7Allow the containers to cool to room temperature (about 30 minutes), then seal and refrigerate for up to 4 days, or freeze for up to 3 months.
- 8To serve, reheat in a skillet over medium heat for 5–7 minutes until warmed through, stirring occasionally, and top with additional grated Parmesan if desired.
Nutrition — Per Serving
540
calories
27g
protein
39g
fat
- Carbohydrates
- 19g
- Saturated fat
- 17.5g
- Sodium
- 840 mg
- Dietary fiber
- 1.2g
6 servings per batch · ~174g each
Macro data sourced from USDA FoodData Central
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How much protein does Easy Italian Meatball Recipe have per serving?
Each serving contains 27g of protein and 540 calories with 39g fat and 19g carbs. This macro split skews toward fat, making it a calorie-dense option that works well as part of a larger meal rather than standalone.
How long does Easy Italian Meatball Recipe take to prep?
This recipe has quick prep time and yields 6 servings in one batch on the stovetop. You can prep an entire week's worth of portions in a single cooking session.
Is Easy Italian Meatball Recipe good for fat loss?
At 540 calories per serving with only 19g carbs, this recipe is better suited for muscle gain or maintenance phases where higher fat intake supports hormone production. The 27g protein per serving is moderate, so you'd want to pair it with higher-protein sides.
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