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A mouth-watering view of sliced sausages cooking in a frying pan on a stove.
Stovetop~55 minComplexity

Sausage Meatball and Kale Sheet Pan Meal

This Sausage Meatball and Kale Sheet Pan Meal delivers 26g protein and 989 calories per serving — a calorie-dense option for strength athletes in a surplus. Four servings prep on the stovetop in minimal time, making it efficient for weekend batch cooking. Use this when you need to pack calories and protein into fewer meals without additional prep complexity.

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Ingredients

4 servings
  • Potato, Red(454g)
  • Olive oil(180g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Paprika, Smoked(5g)
  • 3 1/2 Tsp Kosher Salt, Divided ($0.28)
  • 1/4 tsp black pepper ($0.02)
  • Red pepper flakes(1g)
  • Tomato, Cherry
  • Bread Crumbs, Panko, Dry(120g)
  • Whole Milk(60g)
  • Italian Pork Sausage(454g)
  • Egg, Whole, Large
  • Kale(454g)
  • Vinegar, Red Wine(45g)
  • Mustard, Dijon(10g)

    Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.

  • Brown sugar(5g)
  • Garlic powder(3g)

Instructions

  1. 1Quarter the red potatoes and toss with 2 tablespoons olive oil, smoked paprika, red pepper flakes, and salt in a large bowl. Spread evenly on a sheet pan and roast at 450°F for 12–15 minutes, stirring halfway through, until the edges begin to brown.
  2. 2While potatoes roast, soak the bread crumbs in whole milk for 2 minutes. In a separate bowl, combine the Italian pork sausage, soaked bread crumbs, and eggs. Gently form the mixture into 16 meatballs, wetting your fingers lightly with olive oil to prevent sticking.
  3. 3Remove the sheet pan from the oven, nestle the meatballs among the potatoes, and scatter the cherry tomatoes over and around them. Return to the oven at 450°F and roast for 10 minutes until the meatballs are cooked through (internal temp reaches 160°F).
  4. 4While the meatballs roast, place the kale in a large bowl. Whisk together red wine vinegar, 3 tablespoons olive oil, Dijon mustard, brown sugar, garlic powder, and salt. Pour the dressing over the kale and massage it into the leaves with your hands until the kale softens and darkens, about 2 minutes.
  5. 5Remove the sheet pan from the oven and scatter the dressed kale evenly over the meatballs, potatoes, and tomatoes. Return to the oven at 450°F and roast for 3–4 minutes until the kale edges char lightly.
  6. 6Remove the sheet pan from the oven and let cool for 2 minutes. Divide the meatballs, potatoes, tomatoes, and charred kale evenly into 4 airtight containers while hot, layering each container with vegetables and protein for even distribution.

Nutrition — Per Serving

989

calories

26g

protein

77g

fat

Carbohydrates
52g
Saturated fat
16.9g
Sodium
979 mg
Dietary fiber
8.5g

4 servings per batch · ~448g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Sausage Meatball and Kale Sheet Pan Meal have per serving?

Each serving contains 26g of protein and 989 calories with 77g fat and 52g carbs. This is a high-calorie, high-fat meal that's calorie-dense, so portion control matters if you're tracking intake.

How long does Sausage Meatball and Kale Sheet Pan Meal take to prep?

Despite being marked quick prep, this yields 4 servings in one pan, making it convenient for batch cooking. Single-pan meals reduce cleanup while still producing enough food for multiple meals.

Is Sausage Meatball and Kale Sheet Pan Meal good for muscle gain?

At 26g protein and 989 calories per serving, this is better suited for maintenance or slight surplus phases rather than aggressive muscle gain. You'd need additional protein sources to efficiently use these calories for muscle building.

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