Hearty Meatball Soup
This Meatball Soup provides 30g protein and 439 calories per serving — a filling option that combines volume with serious protein density. Makes 8 servings quickly on the stovetop, covering multiple days of meal prep with minimal effort. The broth-based format keeps you full between meals without derailing your macro targets.
Ingredients
- •Bread Crumbs, Dry, Plain(120g)
- •Parmesan Cheese(30g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Italian seasoning(10g)
- •Garlic powder(1g)
- •Onion powder(3g)
- •½ tsp salt ($0.02)
- •¼ tsp black pepper ($0.02)
- •Ground Turkey, 99% Lean(454g)
- •Egg, Whole, Large
- •Carrots
- •Celery
- •Yellow Onion
- •Garlic(240g)
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Canned Diced Tomatoes(794g)
- •Tomato Sauce(794g)
- •Low Sodium Beef Broth(960g)
- •Pasta, White, Dry (Unspecified Type)(227g)
- •Parsley, Fresh(30g)
- •Parmesan Cheese(120g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
Instructions
- 1Start by making your meatballs by mixing together the breadcrumbs, Parmesan, Italian seasoning, garlic powder, onion powder, salt, and pepper in a mixing bowl. Also, preheat your oven or air fryer to 400ºF.
- 2In a separate mixing bowl, use your clean hands to combine the ground turkey, egg, and breadcrumb mixture until combined (don't overmix to avoid tough turkey meatballs!)
- 3Divide the meat mixture and shape it into 16 meatballs, using two tablespoons of the mix per meatball. I usually split the meat mixture in half, then divide it into quarters, and then split each quarter into four pieces to make it easier.
- 4Now bake the shaped meatballs on a parchment-lined baking sheet in your preheated oven for 20 minutes or until cooked through. You can also air fry them at 400ºF for about 8 minutes until cooked through (cook in batches). Or, cook them in a skillet over medium heat (also in batches) with 1 Tbsp of olive oil for about 2-3 minutes on each side until cooked and browned all over. Once done, set them aside for now.
- 5Cook the diced carrots, celery, onion, and minced garlic in a large pot with olive oil over medium heat until softened (5-10 minutes).
- 6Add the diced tomatoes, tomato sauce, water and beef bouillon to the pot. Bring it up to a simmer then add the pasta and meatballs. Allow the pot to simmer for about 10-15 minutes or until the pasta is cooked through.
- 7While the pot is simmering, rinse and chop half a bunch of parsley. Add the parsley to the pot after the pasta has fully cooked.
- 8Serve each bowl of soup with freshly grated parmesan on top.
Nutrition — Per Serving
439
calories
30g
protein
12g
fat
- Carbohydrates
- 55g
- Saturated fat
- 4.0g
- Sodium
- 1227 mg
- Dietary fiber
- 6.0g
8 servings per batch · ~477g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Hearty Meatball Soup have per serving?
Each serving delivers 30g of protein with 439 calories total. The macros break down to 12g fat and 55g carbs, providing a balanced nutrient profile.
How long does Hearty Meatball Soup take to prep?
Marked as quick prep and makes 8 servings in one batch on the stovetop. This allows you to prepare a full week of lunches or dinners efficiently.
Is Hearty Meatball Soup good for muscle gain?
At 30g protein and 439 calories per serving, this soup works well during muscle gain phases when you need carbs to support training volume. The 55g carbs per serving provide solid post-workout fuel alongside the protein.
