
Homemade Meatballs Recipe
This Homemade Meatballs Recipe delivers 26g protein and 510 calories per serving — highly flexible for meal prep since they work across multiple macro ratios. Batch-preps 8 servings in minimal time, maximizing yield per cooking session and leaving you with options throughout the week. Ideal for lifters who need variety without additional cooking time.
Ingredients
- •Bread Crumbs, Dry, Plain(120g)
- •Parmesan Cheese(120g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Garlic powder(3g)
- •Onion powder(3g)
- •Italian seasoning(3g)
- •¼ tsp salt ($0.02)
- •¼ Tsp Black Pepper (Freshly Cracked, $0.03)
- •Egg, Whole, Large
- •Whole Milk(60g)
- •Italian Pork Sausage(454g)
- •80/20 Ground Beef(454g)
- •Yellow Onion
- •Garlic
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Tomato Paste(30g)
- •Tomato, Canned, Crushed(794g)
- •½ tsp dried basil ($0.05)
- •Oregano, Dried(3g)
- •Brown sugar(5g)
- •1 Tsp Salt (Or To Taste, $0.03)
Instructions
- 1Combine the plain dry bread crumbs, grated Parmesan, garlic powder, onion powder, Italian seasoning, salt, and pepper in a small bowl. In a separate small bowl, lightly whisk the large eggs with the whole milk.
- 2Add the breadcrumb mixture and egg mixture to a large bowl along with the Italian pork sausage and 80/20 ground beef. Mix gently with your hands until evenly combined, being careful not to overmix. Let the mixture rest for 5 minutes to allow the breadcrumbs to soften.
- 3Divide and shape the meat mixture into approximately 32 balls, each about 2 tablespoons in volume. Heat the olive oil in a large skillet over medium-high heat for 1 minute until shimmering.
- 4Working in batches to avoid crowding, add half the meatballs to the hot skillet. Cook 8–10 minutes, turning every 2–3 minutes, until browned on all sides and internal temperature reaches 160°F. Transfer to a plate and repeat with remaining meatballs.
- 5While meatballs cook, dice the onion and mince the fresh garlic. Add both to a sauce pot with olive oil and cook over medium heat, stirring occasionally, 5 minutes until onions are soft and translucent.
- 6Stir in the tomato paste and cook over medium heat 3–5 minutes, stirring often, until it darkens slightly. Pour in the crushed tomatoes, add the dried oregano, brown sugar, and salt, and stir well to combine.
- 7Bring the sauce to a gentle simmer over medium heat, then reduce to medium-low. Partially cover and simmer 30 minutes, stirring occasionally, until flavors develop and sauce thickens slightly.
- 8Add all cooked meatballs to the sauce and simmer 3–5 minutes until heated through. Divide evenly into 4 airtight containers while hot, allowing to cool slightly before sealing and refrigerating.
Nutrition — Per Serving
510
calories
26g
protein
34g
fat
- Carbohydrates
- 24g
- Saturated fat
- 12.4g
- Sodium
- 928 mg
- Dietary fiber
- 3.0g
8 servings per batch · ~260g each
Macro data sourced from USDA FoodData Central
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How much protein does Homemade Meatballs Recipe have per serving?
Each serving delivers 26g of protein with 510 calories, including 34g fat and 24g carbs. The macro ratio balances protein with adequate carbohydrate support.
How long does Homemade Meatballs Recipe take to prep?
Quick prep on the stovetop produces 8 servings per batch, making this highly efficient for meal prep week planning. One cooking session yields eight ready-to-reheat meals.
Is Homemade Meatballs Recipe good for muscle gain?
At 26g protein and 510 calories per serving with 24g carbs, these meatballs work as a supplementary protein component rather than a primary meal source. Pair them with additional carbs and protein to maximize muscle gain nutrition targets.
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