
Meatballs
These Meatballs deliver 12g protein and 205 calories per serving — a compact option for hitting protein targets between meals. Quick-preps 24 servings on the stovetop, turning one batch session into a month of grab-and-go snacks. Keeps your daily macro count on track without derailing your cut or bulk.
Ingredients
- •Bread Crumbs, Panko, Dry(240g)
- •2% Milk(80g)
- •80/20 Ground Beef(454g)
- •Ground Pork(454g)
Regular ground pork is typically 70/30. Look for lean if available.
- •Garlic(240g)
- •Egg, Whole, Large(100g)
- •Parmesan Cheese(240g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Parsley, Fresh(60g)
- •Yellow Onion(60g)
- •Worcestershire Sauce(10g)
Lea & Perrins is the standard. A little goes a long way.
- •Oregano, Dried(5g)
- •1 teaspoon fine sea salt
- •1/2 teaspoon black pepper
- •Red pepper flakes(1g)
Instructions
- 1Combine the panko and milk in a large mixing bowl, stirring until the bread crumbs are fully saturated. Let sit for 5–10 minutes to soften.
- 2Add the ground beef, ground pork, minced garlic, eggs, grated Parmesan, fresh parsley, diced onion, and Worcestershire sauce to the bowl. Sprinkle the dried oregano and red pepper flakes over the top. Mix gently with your hands until just combined—do not overmix, or the meatballs will become dense.
- 3Cover the mixture and refrigerate for at least 1 hour (or up to overnight) to firm it up and make shaping easier.
- 4Preheat the oven to 425°F and line a large rimmed baking sheet with parchment paper.
- 5Using a medium cookie scoop or spoon, form the mixture into 24 balls (about 2 tablespoons each), lightly oiling your hands to prevent sticking. Arrange them in a single layer on the prepared baking sheet, spacing them about 1 inch apart.
- 6Bake at 425°F for 10–12 minutes, until an instant-read thermometer inserted into the center of the largest meatball reads 160°F and the exteriors are lightly browned.
- 7Remove the baking sheet from the oven and let the meatballs cool for 5 minutes on the pan.
- 8Divide the meatballs evenly into 4 airtight containers while still warm. Refrigerate for up to 4 days or freeze for up to 3 months.
Nutrition — Per Serving
205
calories
12g
protein
12g
fat
- Carbohydrates
- 13g
- Saturated fat
- 4.8g
- Sodium
- 293 mg
- Dietary fiber
- 0.9g
24 servings per batch · ~81g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Meatballs have per serving?
Each serving contains 12g of protein and 205 calories, with 12g fat and 13g carbs. These are portion-controlled snack units, not standalone meals—useful for hitting daily protein targets between main meals.
How long does Meatballs take to prep?
This quick prep recipe yields 24 individual servings from one batch, making it extremely efficient for batch cooking. You get 24 snack portions ready to grab throughout the week or month.
Is Meatballs good for fat loss?
At 205 calories and 12g protein per serving, these meatballs work well as a protein snack during fat loss phases when you need to fill protein gaps without overcommitting to calories. The small serving size supports portion control.
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