Pineapple Meatballs with Protein Powder, 17 grams protein, 340 calories

IMG_3660This sweet meatball recipe with protein powder to hold the meat together instead of flour or breadcrumbs. For this recipe, I use lunch buddies cups because they are easier to find with no sugar added than the ordinary canned varieties.  I also use ground beef chuck rather than lean beef, so that I have all the fats that I need from this meal. Ground beef chuck comes from the shoulder and neck area of the cow and is usually very fatty but also has an immense amount of flavoring.  With this yummy sticky sweet sauce, you will be licking your fingers every time you sit down to this dish. Freezes very well. Perfect for lunch at the office.

  • 1 lb ground beef chuck (76g,1120c
  • 1 scoop unjury protein powder chicken soup flavor, or plain unflavored (21g, 100c)
  • 2 tablespoons olive oil (120c)
  • 2 tablespoons hot water
  • 1 packet onion soup mix, about 16 tablespoons (320c)
  • ¼  cup  tomato juice (.25g, 12c)


  • 1 cup tomato juice (1g, 50c)
  • 2 tablespoons cornstarch (60c)
  • ¼ Cup Granulated Splenda
  • ¼ cup white vinegar
  • 2 tablespoons soy sauce (2g,22c)
  • 1 lb pineapple tidbits, no sugar added (4 lunch buddies cups) (4g,240c)
  • Pineapple juice reserved from pineapple tidbits


Preheat oven to 350.  Open the pineapple cups or can, and pour off the juice into a small saucepan.  Pour the pineapple tidbits into an oblong oven pan.

Mix ground meatballs ingredients in a medium-sized bowl.
Form into tiny teaspoon-sized meatballs. Drop onto large frying pan and Cook for 4-5 minutes on each side on medium heat.
Place cooked meatballs into the pan with the pineapple tidbits.

In the saucepan, add remainder of ingredients and simmer on low heat, stirring occasionally, until thickened and bubbling, about 8 minutes.

When sauce is done, pour  over meatballs and pineapple tidbits.


Lightly mix meatballs until they are coated with the sauce. Cover pan with aluminum foil and bake in the oven for 15 minutes. Remove aluminum foil and bake for an additional 15 minutes.

Divide into 6 portions by separating 5-6 meatballs into each container first. Then, add the pineapples and sauce to make sure you will get your protein in first.

Yields: 6 portions, 4 ounces each, at 17 grams protein, 340 calories.

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2 thoughts on “Pineapple Meatballs with Protein Powder, 17 grams protein, 340 calories”

  1. I’ve always been told the protein in unflavored protein powder gets degraded above 130 degrees. Do you use a specific type, brand, etc that won’t degrade when baked?

    Thanks for this site, it’s amazing!

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