These High Protein Meatballs are loaded with extra-lean ground beef, sausage, eggs, spinach, and plenty of savory Italian seasoning. Make them with freshly grated Parmesan or tuck a cube of mozzarella into the center for an extra cheesy surprise.
One of the best things about this recipe is that the meatballs are designed to go straight from the freezer to the oven. Make a big batch ahead of time, freeze them, then bake the frozen meatballs in marinara whenever you need an easy family dinner. Serve them over pasta, cauliflower rice, zucchini noodles, or alongside roasted vegetables. And most importantly- they’re 100% kid approved!
This recipe was created by Sara Judkins over at Hungry Nutrition!
Why You’ll Love These High Protein Meatballs
This is the kind of recipe that works just as well for Sunday dinner as it does for a chaotic weeknight. The meatballs can be completely assembled ahead of time and stored in the freezer, which means most of the work is already finished when dinner rolls around.
They are also:
- Packed with beef, sausage, eggs, and cheese
- Filled with finely chopped spinach
- Freezer-friendly
- Easy to prepare in a large batch
- Naturally made without breadcrumbs
- Delicious with pasta or vegetables
- Easy to make with or without mozzarella
- A huge hit with kids
The combination of extra-lean beef and sausage is especially good here. The beef provides the hearty base while the sausage adds moisture, richness, and extra seasoning.
A Meatball Recipe with Hidden Veggies
A full bunch of spinach goes into these homemade meatballs, making them an easy way to add greens to a family meal.
The trick is to chop the spinach finely. Once mixed into the beef and sausage, the small pieces cook down and become part of the meatball instead of feeling like a separate pile of vegetables on the plate.
If you have a child who tends to inspect anything green, chop the spinach especially fine or pulse it a few times in a food processor before adding it to the meat mixture.
Mozzarella-Stuffed Meatballs
Want to make these meatballs even more fun? Hide a cube of mozzarella in the center.
As the meatballs bake, the mozzarella becomes warm and melty, giving you a cheesy center when you cut into each one.
Cut the cheese into relatively small cubes so it is easy to completely cover with the meat mixture. If cheese is sticking out before the meatballs go into the freezer, it is more likely to escape as they bake.
For 24 large meatballs, cut approximately 24 cubes. If you make 48 small meatballs, cut the mozzarella into 48 smaller pieces.
Low-moisture mozzarella works especially well because it melts nicely without releasing as much liquid as fresh mozzarella.
Tips for Making the Best Protein Meatballs
Don’t overmix the meat
Combine the ingredients until everything is evenly distributed, then stop mixing. Working ground meat excessively can create a firmer texture.
Chop the spinach finely
Finely chopped spinach distributes evenly through the meatballs and gives you some greens in every bite.
Keep the meatballs the same size
Evenly sized meatballs will cook more consistently. A large cookie scoop can help portion the mixture.
Completely cover the mozzarella
Make sure the meat mixture forms a good seal around each piece of cheese. Any exposed mozzarella may melt out during baking.
Freeze them in a single layer first
Place freshly formed meatballs on a baking sheet with a little space between them and freeze until firm. Once frozen, transfer them to a freezer bag so they don’t stick together.
Don’t rely only on cooking time
The exact cooking time will vary depending on the size of your meatballs, how tightly they are packed into the baking dish, and your oven. Check the center for doneness before serving.
What Kind of Sausage Should I Use?
Regular pork sausage gives these meatballs plenty of flavor without making them overly spicy.
You can also use:
- Mild Italian sausage
- Sweet Italian sausage
- Ground pork
- Turkey sausage
- Chicken sausage
If you use a strongly seasoned sausage, you may want to slightly reduce the salt or other seasonings in the meat mixture.
For a kid-friendly version, mild or unseasoned sausage is usually the easiest choice.
High Protein Meatball Variations
Parmesan Meatballs
Skip the mozzarella center and add the freshly grated Parmesan directly to the meat mixture for a classic Italian-style meatball.
Mozzarella-Stuffed Meatballs
Place a small cube of mozzarella inside each meatball before freezing.
Extra-Cheesy Meatballs
Add Parmesan to the meat mixture AND mozzarella to the center.
Turkey Meatballs
Replace some or all of the ground beef with ground turkey. Because very lean turkey can cook differently than beef and pork, keep a close eye on moisture and cooking time.
Add More Vegetables
Try adding finely chopped or shredded:
- Kale
- Zucchini
- Carrots
- Mushrooms
- Bell peppers
Vegetables with a high water content should be cooked or squeezed dry first so they don’t add too much moisture to the meat mixture.
Make Them Spicy
Add crushed red pepper flakes or use spicy Italian sausage.
Change the Sauce
Marinara is a natural fit, but the meatballs can also be paired with pesto, creamy tomato sauce, or another favorite sauce.
More Delicious High Protein Recipes:
- Chicken and Kale High Protein Egg Cups
- Protein Packed Tuna Wraps
- High Protein Black Bean Dip
- High Protein Cottage Cheese Bowls
- Brownie Batter Protein Bites
- Kid-Friendly Protein Waffles
High Protein Meatballs with Spinach
Ingredients
- 2 lbs extra-lean ground beef
- 1 lb ground sausage or ground pork
- 1 bunch fresh spinach finely chopped
- 1 large egg white
- 4 large eggs
- 4 tbsp Worcestershire sauce
- 3 tsp kosher salt
- 1 tsp black pepper
- 1 tsp poultry seasoning
- 2 tsp onion powder
- 2 tsp garlic powder
- 2 tsp dried oregano
- 2/3 cup freshly grated Parmesan cheese
For Mozzarella-Stuffed Meatballs
- 24 small cubes mozzarella cheese for large meatballs, or 48 cubes for small meatballs You can use the Parmesan in the meat mixture, make mozzarella-stuffed meatballs, or use both for an extra-cheesy version.
For Baking
- 1 jar marinara sauce
- Garlic salt to taste
- Dried oregano to taste
- Dried basil to taste
- Italian seasoning to taste
- Shredded Romano cheese
- Freshly grated Parmesan cheese
Instructions
- Add the ground beef, sausage, chopped spinach, egg white, whole eggs, Worcestershire sauce, salt, pepper, poultry seasoning, onion powder, garlic powder, oregano, and Parmesan to a large mixing bowl.
- Using clean hands, gently mix until the ingredients are evenly incorporated. Avoid excessively working the meat mixture.
- Divide the mixture into 24 large meatballs or 48 smaller meatballs.
- If making mozzarella-stuffed meatballs, flatten each portion slightly and place one cube of mozzarella in the center. Wrap the meat around the cheese and roll it into a ball, making sure the mozzarella is completely enclosed.
- Arrange the meatballs on a parchment-lined baking sheet or tray.
- Freeze until completely firm. Once frozen, transfer the meatballs to a freezer-safe bag or airtight container until ready to cook.
Baking Frozen Meatballs
- Preheat the oven to 350°F. Lightly spray a baking dish with cooking spray.
- Arrange the frozen meatballs in the prepared baking dish. Pour the marinara sauce evenly over the meatballs.
- Season the top with garlic salt, oregano, basil, and Italian seasoning. Sprinkle Romano and Parmesan cheese over the top.
- Bake for 30–35 minutes, or until the meatballs are cooked through. For food safety, ground beef and pork should reach at least 160°F in the center when checked with a food thermometer.
- Sprinkle with additional fresh Parmesan and basil before serving, if desired.
