Lean Meatball Subs

— Beef Recipe · Sandwiches

Lean Meatball Subs

Oven-baked meatballs dipped in rich pasta sauce, piled into crusty Italian rolls for a hearty family favorite.

35 min Total Time     4 Servings     533 Cal / serving     37g Protein
 
Lean Meatball Subs — golden Italian rolls filled with tender meatballs in rich tomato sauce, topped with shaved Parmesan and fresh parsley

🥩 Test Kitchen Tip

Use a gentle touch with ground beef. Over-mixing will result in burgers, meatballs, or meatloaves with a firm, compact texture.

Ingredients

Serves 4 · 3 meatballs each

  • 1 lb Ground Beef (93% lean or leaner)
  • ¼ cup Seasoned dry bread crumbs
  • 2 Egg whites (or 1 whole egg, beaten)
  • 2 Tbsp Water
  • ¼ tsp Salt
  • ⅛ tsp Pepper
  • 2 cups Heart-healthy or regular pasta sauce
  • 4 Crusty Italian bread rolls (5–6" each, split)
  • 4 Tbsp Giardiniera, drained (optional)

Instructions

1

Mix & Shape Meatballs

Preheat oven to 400°F. Combine Ground Beef, bread crumbs, egg whites, water, salt, and pepper in a large bowl, mixing lightly but thoroughly. Shape into twelve 2-inch meatballs.

2

Bake Until Done

Place meatballs on a rack in a broiler pan that has been sprayed with cooking spray. Bake in 400°F oven for 18 to 20 minutes.

Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.
3

Sauce the Meatballs

Heat pasta sauce according to package directions in a medium saucepan. Add hot cooked meatballs to the pasta sauce and stir to coat evenly.

4

Assemble & Serve

Divide meatballs and sauce evenly among the split Italian rolls. Top evenly with giardiniera, if desired. Serve immediately.

Cook's Tip: Giardiniera is a mixture of vegetables — traditionally peppers, carrots, celery, and onions — pickled in a white or red vinegar and oil mixture. It comes in mild or hot varieties.

Nutrition Facts

Per Serving · Using Healthy Pasta Sauce · Without Giardiniera

533
Calories
13g
Total Fat
37g
Protein
66g
Total Carb
84mg
Cholesterol
6.6mg
Iron
Excellent source of Protein, Iron, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium. 
Good source of Potassium, Phosphorus, and Choline.
!

Food Safety: Wash hands with soap and water before cooking and always after touching raw meat. Separate raw meat from other foods. Wash all cutting boards, utensils, and dishes after touching raw meat. Do not reuse marinades used on raw foods. Cook steaks and roasts to 145°F for medium rare; ground beef to 160°F.

Recipe courtesy of Beef. It's What's For Dinner.  ·  Funded by the Beef Checkoff  ·  © 2026