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
- 1In a small bowl, combine the breadcrumbs, Parmesan, garlic powder, onion powder, Italian seasoning, salt, and pepper. In a separate small bowl, lightly whisk the two eggs.
- 2Add the breadcrumb mixture, eggs, milk, Italian sausage, and ground beef to a large bowl. Use your hands to mix the ingredients together until evenly combined. Avoid over mixing the meat.
- 3Let the meatball mixture rest for five minutes to allow the breadcrumbs time to soften. Divide and shape the meat into about 32 balls, approximately 2 Tbsp in volume each.
- 4Preheat the oven to 400ºF. Line a baking sheet with parchment. Place the meatballs on the baking sheet about one inch apart from each other.
- 5Bake for about 15 minutes, or until lightly browned.
- 6Once browned, transfer them to a pot of red sauce (see below) and simmer for five more minutes in the sauce. If not using a red sauce, add an additional 3-5 minutes to the bake time, or until they're cooked through (internal temp of 160°F).
- 7Add a tablespoon of cooking oil to a large skillet and heat over medium. Once hot, swirl the oil to coat the surface of the skillet. Add half of the meatballs to the skillet.
- 8Cook them, turning every couple of minutes, until browned on all sides and cooked through (internal temp of 160°F). Repeat with the second batch.
- 9Once cooked, transfer them to a pot of red sauce (see below) and simmer for a few minutes more before serving, if desired.
- 10Meanwhile, make your marinara sauce (optional)****. Start by dicing the onion and mincing the garlic. Add both to a sauce pot with the olive oil and cook over medium heat, stirring now and then, until the onions are soft and translucent, about 5 minutes.
- 11Stir in the tomato paste and let it cook for another 3 to 5 minutes, stirring often, until it darkens slightly. This step helps mellow the acidity and brings out a subtle sweetness.
- 12Pour in the crushed tomatoes, then add the basil, oregano, brown sugar, and salt. Stir well, making sure to scrape up any bits of tomato paste stuck to the bottom of the pot.
- 13Bring the sauce to a gentle simmer, then lower the heat to medium-low. Partially cover the pot and let it simmer for about 30 minutes, giving it a stir every so often.
- 14After 30 minutes, give the sauce a taste and adjust the seasoning as needed. If it still tastes a little sharp, let it simmer longer or add a touch more sugar.
- 15Add the cooked meatballs and simmer for a few more minutes until they're fully cooked through (internal temp of 160°F). Serve and enjoy!
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
AI Swap Engine
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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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