High Protein Spaghetti and Meatballs
Dive into a deliciously satisfying bowl of High Protein Spaghetti and Meatballs that boasts an impressive 52 grams of protein—all while keeping it under 580 calories! Whip up this crowd-pleaser in less than 30 minutes using lean ground turkey and your favorite marinara sauce for a quick meal prep option that's both nutritious and bursting with flavor. Get ready to indulge guilt-free!
Prep
10
min
Cook
20
min
Serves
4
people
Level
beginner
📝 Ingredients
Serves 4🥬Fresh Produce(3)
- chopped Basel
- diced garlic
- Di garlic
🥩Meat & Seafood(1)
- teine ground beef
🥛Dairy & Eggs(2)
- one egg
- parmesan
🫙Pantry Staples(3)
- panc breadcrumbs
- crushed tomatoes
- 300 G of pasta (10.6 oz)
🧂Spices & Seasonings(1)
- salt to taste
📦Other(3)
- chili flakes
- the seasonings listed on screen
- some zeroc calorie sweetener
Nutrition (per serving)
Calories
643
Protein
44g
Carbs
62g
Fat
26g
👨🍳 Instructions
- 1
Add the ground beef, diced garlic, chopped basil, seasonings, parmesan, breadcrumbs, and one egg in a bowl and mix it up well.
- 2
Wet your hands and shape out roughly 20 equal balls.
- 3
Cook the meatballs on high heat until about halfway done and they get a crispy sear on all sides, then set aside.
- 4
Add garlic and chili flakes to the pan and stir until fragrant.
- 5
Add crushed tomatoes, zero calorie sweetener, and salt to taste, then bring it to a bubble.
- 6
Add the meatballs and simmer for 10 minutes on low heat.
- 7
Cook the pasta in salted water until al dente, then add it to the saucy meatballs and mix well.
- 8
Divide everything up into four equal servings and enjoy.
💡 Pro Tips
- ✓Mix meatball ingredients for only 60-90 seconds by hand until just combined, because overmixing develops gluten in breadcrumbs and creates dense, tough meatballs with a rubbery texture.technique60-90 seconds maximum
- ✓Sear meatballs at 375-400°F for 2-3 minutes per side without moving them, then finish in sauce at a gentle simmer for 8-10 minutes; this two-stage cooking sets the crust (Maillard reaction) while preventing overcooking of the center.timing375-400°F sear, then simmer 8-10 minutes
- ✓Use a 1:1 ratio of breadcrumbs to egg by weight (approximately 30g breadcrumbs to 1 egg) because breadcrumbs absorb moisture and help bind the meat; too much egg creates a paste-like texture that yields mushy meatballs.ingredient1:1 ratio breadcrumbs to egg
- ✓Add meatballs to sauce only after it reaches 205°F (just below boiling), because this temperature allows the tomato acid to denature surface proteins and create adhesion, while gentler simmering prevents them from breaking apart.technique205°F sauce temperature
- ✓Reserve 200ml of starchy pasta cooking water and stir 30-50ml into the final meatball-pasta mixture to emulsify the sauce; starch molecules bind fats and create silkier coating at 15-20% reduction.technique30-50ml pasta water, 15-20% reduction
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