Getting enough protein while enjoying classic comfort food can feel like a tricky balance. Between busy work schedules, family commitments, and trying to stay healthy, many of us find ourselves choosing between convenient meals or nutritious ones, especially during those hectic weeknight dinners.
That’s why this high protein spaghetti and meatballs recipe has become a regular in my kitchen rotation: it delivers all the cozy satisfaction of the traditional version while packing in the protein you need, and it’s still simple enough to pull together on a regular weeknight.
Why You’ll Love This High Protein Spaghetti and Meatballs
- High protein content – Using lean ground chicken and protein pasta, this recipe packs a serious protein punch while keeping the calories in check – perfect for anyone trying to build muscle or stay satisfied longer.
- Quick preparation – Ready in under an hour, this recipe is perfect for busy weeknights when you want something filling but don’t have hours to spend in the kitchen.
- Healthier twist on a classic – By swapping traditional beef for lean chicken and using protein-enriched pasta, you get all the comfort of classic spaghetti and meatballs with better nutrition stats.
- Simple ingredients – Most of these ingredients are pantry staples or easy-to-find items at any grocery store, making this a convenient meal to add to your regular rotation.
What Kind of Ground Chicken Should I Use?
For these meatballs, 97/3 ground chicken is specified, which means it’s 97% lean meat and 3% fat – this keeps the meatballs high in protein while staying relatively low in fat. You’ll find ground chicken in most grocery stores, usually made from breast meat, thigh meat, or a combination of both. If you can’t find 97/3 specifically, regular ground chicken breast will work just fine. Just avoid ground chicken that’s too lean (99% lean) as it can make your meatballs dry and tough. If you’re having trouble finding ground chicken that’s fresh, check the meat counter – many butchers will grind chicken for you on request, letting you choose exactly which cuts you want to use.
Options for Substitutions
This protein-packed pasta dish is pretty adaptable! Here are some handy swaps you can try:
- Ground chicken: You can easily swap the ground chicken for lean ground turkey, lean ground beef (93/7), or even ground pork. Just keep in mind that different meats might need slightly different cooking times.
- Protein pasta: While protein pasta adds extra nutrition, regular spaghetti works fine too. You can also try chickpea pasta, lentil pasta, or whole wheat spaghetti for different protein options.
- Bread crumbs: Out of Italian bread crumbs? Regular bread crumbs plus 1 teaspoon Italian seasoning works great. For a low-carb option, try crushed pork rinds or almond flour.
- Eggs: If you need an egg substitute, try 2 tablespoons of ground flax mixed with 6 tablespoons of water (let it sit for 5 minutes before using).
- Fresh herbs: No fresh parsley or basil? Use 1 teaspoon dried parsley in the meatballs, and skip the basil garnish – it’ll still taste good! Or try other fresh herbs like oregano.
- Cheese: Mozzarella or provolone can be swapped for any melting cheese like fontina or asiago. For the parmesan topping, pecorino romano makes a nice substitute.
Watch Out for These Mistakes While Cooking
The biggest challenge when making chicken meatballs is preventing them from becoming dry and tough – mixing the ingredients too much can lead to dense, rubbery meatballs, so use gentle hands and stop mixing as soon as everything is combined.
Temperature control is crucial: cooking the meatballs on too high heat will brown them quickly on the outside while leaving the inside raw, so maintain a medium heat and turn them frequently for even cooking.
When it comes to the pasta, a common error is not saving enough pasta water before draining – this starchy liquid is essential for creating a silky sauce that clings to the noodles, so set aside at least 3/4 cup before draining.
For the best texture, avoid overcooking the protein pasta (it cooks faster than regular pasta), and remember to finish cooking it in the sauce for the last minute or two, allowing it to absorb all those rich flavors.
What to Serve With Spaghetti and Meatballs?
When you’ve got a big plate of spaghetti and meatballs, you’ll want some tasty sides to round out your meal. A simple garden salad with crisp romaine, cherry tomatoes, and a light Italian dressing makes the perfect fresh companion to this hearty pasta dish. Garlic bread is another classic pairing – you can use it to soak up any extra sauce on your plate (because we all know that’s the best part!). If you’re looking to add more veggies to your meal, try some roasted broccoli or sautéed zucchini seasoned with just a bit of olive oil and Italian herbs.
Storage Instructions
Keep Fresh: This protein-packed spaghetti and meatballs can hang out in your fridge for up to 4 days in an airtight container. The pasta might absorb some of the sauce over time, which actually makes the flavors even better the next day! If you’re meal prepping, you can store the meatballs and sauce separately from the pasta.
Freeze: The meatballs freeze really well! Just place them (with or without sauce) in a freezer-safe container and they’ll keep for up to 3 months. I don’t recommend freezing the pasta though, as it can get mushy when thawed. When you’re ready to eat, just cook fresh pasta to go with your frozen meatballs.
Reheat: To warm up your leftovers, pop them in the microwave for 1-2 minutes, stirring halfway through. If the pasta seems a bit dry, add a splash of water or extra sauce. For the best results, heat on the stovetop over medium-low heat, stirring occasionally until everything’s hot and the flavors come back to life.
| Preparation Time | 15-25 minutes |
| Cooking Time | 20-30 minutes |
| Total Time | 35-55 minutes |
| Level of Difficulty | Medium |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 1100-1300
- Protein: 80-90 g
- Fat: 45-55 g
- Carbohydrates: 100-110 g
Ingredients
- 2 eggs
- 2 tablespoons pasta sauce
- 2 ounces shredded mozzarella or provolone
- 1/2 cup italian bread crumbs
- 10 grams chopped parsley
- 1 teaspoon garlic powder
- 1 teaspoon red pepper flakes
- 1 pound 97/3 ground chicken
- 1 tablespoon olive oil
- 1 cup pasta sauce (rao’s tomato basil or any pasta sauce)
- 6 ounces spaghetti (barilla protein pasta or any spaghetti)
- 3/4 cup pasta water
- Freshly grated parmesan
- Fresh basil
Step 1: Prepare the Meatball Mixture
Begin by bringing a large pot of water to a boil in preparation for cooking the pasta.
In a separate mixing bowl, combine 2 eggs, 2 tablespoons of your favorite pasta sauce, 2 ounces of shredded mozzarella or provolone, ½ cup of Italian bread crumbs, 10 grams of chopped parsley, 1 teaspoon of garlic powder, and a pinch of red pepper flakes.
Mix these ingredients together until well combined.
Step 2: Form the Meatballs
Add 1 pound of 97% ground chicken to the mixture in the bowl.
Use your hands to mix everything just until it comes together, being careful not to over-mix.
Form the mixture into 16 meatballs, each weighing approximately 40 to 45 grams for uniform cooking.
Step 3: Cook the Meatballs
Heat a large skillet over medium heat and add 1 tablespoon of olive oil.
Cook the meatballs in the skillet for about 2 to 3 minutes on each side, ensuring they are browned all over and fully cooked through.
Once cooked, pour your preferred pasta sauce (such as Rayo’s tomato basil) into the skillet, tossing the meatballs in the sauce to coat them evenly.
Reduce the heat to a simmer while you cook the pasta.
Step 4: Cook the Pasta
Add salt to the boiling water, then cook the spaghetti (such as Barilla protein pasta) for about 6 minutes or until it is just shy of al dente.
Temporarily transfer the cooked meatballs from the skillet to a bowl to make room for the pasta.
Step 5: Combine the Pasta and Sauce
Drain the spaghetti and transfer it into the skillet with the pasta sauce.
Add about ¾ to 1 cup of the reserved pasta water to help the sauce meld with the pasta.
Stir to combine everything well.
Step 6: Final Assembly and Serve
After the spaghetti is thoroughly coated and combined with the sauce, return the meatballs to the skillet.
Top the dish with freshly grated parmesan and a sprinkle of fresh basil.
Serve hot and enjoy your high-protein spaghetti and chicken meatballs!
