top of page
  • Writer's pictureJenn Clayton

Italian Meatballs

Quick, easy homemade protein packed meatballs that make a GREAT meal prep!

Make these protein gems in 30 minute or less!! To with your favorite marinara sauce!

Full recipe in video below


  • 1 lb. 96% ground beef

  • ¾ cup breadcrumbs

  • ¼ cup milk

  • 1 large egg

  • 1 tablespoon garlic, finely chopped

  • ½ cup fresh parsley, finely chopped

  • ¼ cup Parmesan cheese, freshly grated

  • 1 teaspoon Italian seasoning

  • 1 teaspoon salt

  • ½ teaspoon ground black pepper

For the tomato sauce (optional or use jarred):

  • ½ cup onion, finely chopped

  • 1 tablespoon garlic, minced

  • 1 (15 oz.) can crushed tomatoes (2 cups)

  • ¼ cup tomato paste

  • 3-4 bay leaves

  • ½ teaspoon salt (or to taste)

  • ½ teaspoon ground black pepper (or to taste)

  1. In a large mixing bowl, combine beef with breadcrumbs, milk, egg, garlic, parsley, Parmesan, Italian seasoning, salt and pepper. Mix well and form the mixture into a uniform consistency.

  2. Take 2 spoonfuls of the beef mixture at a time and roll them into meatballs. Set aside.

  3. Heat a large skillet or shallow saucepan over medium-high heat- spray with nonstick cooing spray. Slowly add the meatballs and gently stir to cook until browned on all sides, about 6 to 8 minutes. Make sure to stir gently to prevent meatballs from disintegrating. Transfer the meatballs to a plate and set aside (Note that the meatballs are not fully cooked at this point). You can also cook them in the oven at 400 for 5-20 minutes.

  4. IF MAKING SAUCE: In the same skillet, add onion and garlic and sauté until fragrant, about 1 minute. Stir in crushed tomatoes, tomato paste and bay leaves, and season with salt and pepper.

  5. Return the meatballs to the skillet and bring the sauce mixture to a simmer over medium heat, stirring occasionally. Cover the lid and let it simmer for 8-10 minutes until the meatballs are fully cooked.

6 Servings:

179 Calories

8g Fat

7g Carbs

19g Protein

**not including sauce**

Recipe inspiration from

319 views0 comments

Recent Posts

See All


bottom of page