These Italian meatballs are packed with flavour, loaded with protein, and perfect for a hearty dinner.
WHY THIS RECIPE IS GREAT
This Italian meatball recipe is one of my favourites for simple reasons. It is straightforward, filling, and the protein count is through the roof. You can easily make a big batch and have leftovers ready for the week. The beef mince keeps things rich, while the sofrito brings that classic Italian depth of flavour without making things complicated. The sauce is quick to put together, and the whole dish feels like comfort food but fits into a solid nutrition plan.
INGREDIENTS IN ITALIAN MEATBALLS
BEEF MINCE
The base of these meatballs. Seasoned with garlic, salt, pepper, parsley, and basil. Half of the sofrito is mixed straight into the beef for more flavour.
SOFRITO (CARROT, ONION, CELERY)
This mix gives the sauce and the meatballs a proper Italian backbone. Sweated down slowly, it makes everything taste richer.
EGG
Used as a binder to keep the meatballs from falling apart.
PASSATA
Smooth tomato sauce that makes the dish come together. No blending needed.
PARMESAN
A sharp, salty kick that finishes the sauce off perfectly.
GLUTEN-FREE PASTA
To serve the meatballs with. You can use any type of pasta you like, but gluten-free keep this lighter and easier to digest.
EXTRA VIRGIN OLIVE OIL
Adds healthy fats and rounds off the flavour.
INGREDIENT LIST AND MACRONUTRIENT BREAKDOWN
The breakdown below is for one serving.
- 200g beef mince (5% fat)
- 1 medium egg (50g)
- 200g passata
- 50g carrot
- 50g onion
- 50g celery
- 2 cloves garlic (6g)
- 10g fresh basil
- 5g fresh parsley
- 20g parmesan
- 100g gluten-free pasta (dry weight)
- 1 tbsp extra virgin olive oil (13.5g)
- Salt and black pepper to taste
| CALORIES | 1013kcal |
| PROTEIN | 66g |
| FAT | 36g |
| CARBS | 100g |
HOW TO MAKE ITALIAN MEATBALLS
- Start by making the sofrito. Finely dice the carrot, onion, and celery, then sweat half of the mixture in olive oil on a low heat for about 10 minutes until softened. Keep the other half aside.
- In a large bowl, mix the beef mince with the raw half of the sofrito, the egg, chopped basil, parsley, minced garlic, and a good pinch of salt and pepper. Form into meatballs about the size of a golf ball.
- In the same pan you used for the sofrito, sear the meatballs on medium heat until browned on all sides. Set them aside.
- Add the remaining sofrito back to the pan with a touch more olive oil if needed. Cook for a few minutes, then add the passata. Season with salt and pepper. Simmer the sauce for 10 minutes.
- Drop the meatballs back into the sauce and cook for another 15 minutes until fully cooked through. Add grated parmesan to finish.
- Cook the gluten-free pasta separately according to the packet instructions. Drain and serve with the meatballs and sauce over the top.
TIPS AND TRICKS FOR THE BEST RESULTS
Do not rush the sofrito. Let it cook slowly so it gets sweet and soft, which makes the sauce taste way better.
Form the meatballs with wet hands so they do not stick and hold their shape.
Taste the sauce before serving and adjust the seasoning. A little extra parmesan or basil at the end can make a big difference.
WHAT TO SERVE WITH ITALIAN MEATBALLS
These meatballs work with any pasta, not just gluten-free. You can also serve them with mashed potatoes for a heavier option or with crusty sourdough bread to mop up the sauce. A side of roasted vegetables also balances the plate out. If you want to change things up, turkey mince can be swapped in for a leaner version.
As with all of our recipes, please use this as inspiration and customise to your taste and fitness goals. The calories and macronutrient content of this recipe can be easily adapted by manipulating the amount of certain ingredients used.
