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.
Ingredients
- •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
- 1Preheat oven to 450°F. Place quartered red potatoes in a large bowl and drizzle with 1/4 cup olive oil. Mix smoked paprika, 2 teaspoons of salt, black pepper, and chili flakes. Sprinkle over the potatoes and toss. Place the potatoes in a sheet pan.
- 2In the same bowl, add the tomatoes and sprinkle with 1/4 teaspoon salt. Scatter them over the potatoes.
- 3Soak the breadcrumbs in milk. Break up Italian sausage in a large bowl. Mix in breadcrumbs and egg. Wet your fingers with a bit of leftover oil from the bowl the tomatoes were in. Roll 16 meatballs and place them on the sheet pan between the potatoes and tomatoes.
- 4Bake for 10 minutes, then turn the meatballs and bake for another 10 minutes.
- 5While the meatballs bake, add 1/2 lb of the kale to the same bowl the potatoes and tomatoes were in. Mix red wine vinegar, 1/2 cup olive oil, Dijon mustard, brown sugar, garlic powder, and 1/4 teaspoon salt. Toss the kale in the dressing, massaging it into the leaves.
- 6Remove the sheet pan from the oven, and scatter kale all over.
- 7Roast for 3 to 4 minutes until the kale has charred in spots. To serve, split raw kale between 4 bowls. Top with charred kale and tomatoes and mix. Finally, top with meatballs and potatoes.
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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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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