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Forget everything you know about meatballs — they are far more versatile than just a sidekick to spaghetti. Meatballs help with portion control, making them perfect for your weekly weight loss meal prep. They’re also packed with protein, easy to freeze and thaw, and family-friendly.
Could meatballs be the high-protein hack to make your healthy eating even easier? It certainly seems that way. Here are five recipes that’ll leave you craving more.
1. Salmon Meatballs
If you want a fresh way to include this nutritious seafood in your meals, why not try it in meatball form? This recipe uses canned salmon — a convenient, shelf-stable source of protein.
According to the National Institutes of Health, salmon is the top source of omega-3 fatty acids. Research suggests that adding omega-3 fatty acids to meals could help people with metabolic syndrome, particularly when combined with lifestyle changes and medication. Omega-3 fatty acids offer numerous benefits, and many Americans need to up their intake, per the Harvard T.H. Chan School of Public Health. Since your body can’t make omega-3 fatty acids on its own, it depends on foods like salmon (or supplements) to supply them.
Salmon Meatballs
Almond flour makes these meatballs gluten-free, and if you use a cast-iron or other oven-proof skillet, you can take them from the stovetop to the oven to the table.
2. One-Pot Turkey Meatballs in a Savory Peanut Sauce
Ground turkey is a favorite protein choice, especially among Lose It! members who’ve shed 50 pounds or more. Its popularity speaks volumes about its versatility and taste in all sorts of dishes.
According to the U.S. Department of Agriculture (USDA), three ounces of cooked ground turkey (93 percent lean) packs 21 grams (g) of protein, while the same amount of cooked ground turkey breast (99 percent lean) serves up 26 g of protein, per the USDA. Research backs up the benefits of eating a high-protein diet for weight loss, with one key advantage being its ability to help preserve muscle mass. This is important because muscle mass keeps your metabolism active and high.
One-Pot Turkey Meatballs in a Savory Peanut Sauce
This savory peanut sauce adds a little extra protein to the meal, and if you have any left over, it can be used on noodles, tofu, or as a dipping sauce for chicken, shrimp, or vegetables.
3. Thai-Inspired Meatballs
This recipe features ground pork as the protein source. Mixed with ingredients such as garlic, ginger, sriracha, lime zest, and tamari sauce, this meatball is packed with flavor.
Since ground pork is light pink in color, some are surprised to learn that it’s classified as a red meat, per the USDA. Despite this, cuts such as pork tenderloin and pork sirloin roast meet the criteria for a heart-healthy food, according to the American Heart Association. This certification means they contain less than 5 g of fat, 2 g or less of saturated fat, and 480 milligrams or less of sodium per label serving.
When shopping, opt for the leanest ground pork available in your store or ask your butcher about grinding leaner cuts for your recipe needs. This will keep your meatballs lower in fat and higher in protein.
Thai-Inspired Meatballs
These meatballs are packed with flavor! Use lean pork to lower the fat content without sacrificing taste.View full recipe
4. Baked Turkey Meatballs Over Pesto Zoodles
These turkey meatballs use rolled oats instead of breadcrumbs to pack in an extra 8 g of fiber. Not only does fiber keep hunger at bay, per the experts at the Mayo Clinic, but research also shows that protein does the same. A systematic review and meta-analysis found that eating less than 35 g of protein can help curb hunger, lower ghrelin levels, and boost cholecystokinin and GLP-1 — two hormones that help control appetite. With 28 g of protein per serving, this recipe will likely leave you with those same hunger-taming benefits.
Baked Turkey Meatballs Over Pesto Zoodles
This healthier spin on pasta and meatballs is as quick to prepare as it is versatile.
contains eggs, soy, wheat, dairy, fin fish, tree nuts
5. Plant-Based Meatballs
Protein doesn’t just help you lose weight in the short term; it also plays a key role in maintaining that hard-earned weight loss over time. Research backs this up, showing that people on higher-protein diets (think 20 to 35 percent of total calories) tend to gain less weight in the months after they reach their goal weight compared to those on lower-protein diets (around 10 to 20 percent of total calories). So, making protein a priority in your diet pays off in the long run, and that includes plant-based protein sources, too.
This meatball recipe ditches the meat but still delivers 12 g of quality protein, per the USDA, thanks to brown lentils. Plus, mushrooms and flaxseeds give you a double dose of yumminess and nutrients. Enjoy them in the soup recipe here or on their own.
Plant-Based Meatballs (Vegetarian Italian Wedding Soup)
The pork and beef meatballs traditionally found in Italian wedding soup are swapped out for plant-based ones made with mushrooms and lentils.
