A Light, Filling Meal That Feels Like a Hug in a Bowl

Craving something cozy, savory, and super satisfying—but still easy on calories? This hearty meatball soup is the answer. Made with frozen cooked meatballs and loads of vegetables, it’s a simple, one-pot meal that’s ready in about 30 minutes. Perfect for volume eating and ideal for busy weeknights or lazy Sundays.

🌟 Why You’ll Love It:

✔️ High in protein
✔️ Loaded with veggies
✔️ Under 400 calories per generous serving
✔️ Quick + easy using frozen meatballs

📝 Ingredients (Serves 4)

• 12–16 cooked frozen meatballs (beef, turkey, or chicken – your choice!)
• 1 tbsp olive oil or spray
• 3 cloves garlic, minced
• 1 small yellow onion, diced
• 2 large carrots, sliced
• 2 stalks celery, sliced
• 1 small zucchini, chopped
• 1 14-oz can diced tomatoes
• 4 cups low-sodium chicken or beef broth
• 1 tsp Italian seasoning
• 1/4 tsp crushed red pepper flakes (optional)
• Salt + black pepper to taste
• 2 cups frozen kale or spinach

🍴 Instructions

1. Sauté the aromatics:
   In a large soup pot, heat olive oil over medium heat. Add garlic and onion. Cook until soft and fragrant, about 3 minutes.
2. Add veggies:
   Stir in carrots, celery, and zucchini. Cook for another 5 minutes.
3. Simmer:
   Add canned tomatoes, broth, Italian seasoning, and crushed red pepper. Stir and bring to a gentle boil.
4. Add meatballs:
   Drop in the frozen cooked meatballs. Reduce heat to medium-low and simmer for 15–20 minutes until the meatballs are heated through and veggies are tender.
5. Finish with greens:
   Stir in spinach or kale until wilted (about 2 minutes). Season with salt and pepper to taste.
6. Serve hot and enjoy a big, beautiful bowl!

🥣 Nutrition (Approx. per serving):

• Calories: ~380
• Protein: ~25g
• Fiber: ~6g
• Volume: High—each serving is ~2 cups!

💡 Optional Add-Ins:

• 1/2 cup cooked pasta, potatoes, rice, lentils, or cauliflower rice (for an even more filling soup)
• 1/4 cup plain greek yogurt or whipped cottage cheese (adds a nice creaminess and extra protein)
• 1 tbsp grated parmesan (optional but highly recommended!)
• Fresh basil or parsley on top

Freezer-Friendly, High-Volume & Delicious All Week Long

Meal prepping this hearty, veggie-packed meatball soup means you’ll always have a cozy, protein-rich meal ready to grab—no stress, no mess. 

It reheats beautifully, freezes well, and stays satisfying for days.

Hungry for more meal ideas featuring meatballs? Have a look here!