High Protein Tomato Meat Sauce

Loaded with flavor and packed with protein, this High Protein Tomato Meat Sauce is a hearty, versatile recipe perfect for a satisfying dinner. Combining extra-lean ground beef and lean ground turkey, this sauce delivers a rich, meaty base while keeping things light and healthy. Aromatic sautéed onions and garlic form the foundation, blending seamlessly with crushed tomatoes, tomato paste, and a gentle infusion of Italian herbs and spices. A dash of optional red pepper flakes adds a subtle kick, making it customizable to your taste. Simmered to perfection, this sauce pairs beautifully with pasta, rice, or zoodles, and can be topped with freshly grated Parmesan and chopped parsley for a restaurant-quality finish. Ready in under an hour, this recipe offers a high-protein, wholesome option for busy weeknights or meal prep enthusiasts.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 1 pound extra-lean ground beef (90% lean or higher)
• 1 pound ground turkey (93% lean or higher)
• 2 tablespoons olive oil
• 1 whole yellow onion, finely diced
• 4 cloves garlic cloves, minced
• 28 ounces crushed tomatoes, canned
• 2 tablespoons tomato paste
• 1 cup chicken or beef broth (low-sodium)
• 2 teaspoons Italian seasoning
• 1 teaspoon dried basil
• 0.5 teaspoon red pepper flakes (optional)
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0 as desired Parmesan cheese, grated (optional, for garnish)
• 0 as desired fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Heat a large, deep skillet or saucepan over medium heat. Add olive oil and allow it to warm up for 1-2 minutes.

Step 2

Add the diced onion to the skillet and sauté for 3-4 minutes until softened and translucent.

Step 3

Stir in the minced garlic and cook for an additional 30 seconds, or until fragrant.

Step 4

Add the ground beef and ground turkey to the skillet. Use a wooden spoon to break the meat into small pieces as it cooks. Continue cooking until the meat is browned and fully cooked through, about 6-8 minutes. Drain any excess grease, if necessary.

Step 5

Stir in the tomato paste, ensuring it coats the meat evenly. Let it cook for 1-2 minutes to deepen the flavor.

Step 6

Pour in the crushed tomatoes and chicken or beef broth. Stir to combine.

Step 7

Add the Italian seasoning, dried basil, red pepper flakes (if using), salt, and black pepper. Mix well.

Step 8

Bring the sauce to a gentle simmer, then reduce the heat to low. Cover the skillet or saucepan and let the sauce simmer for 30 minutes, stirring occasionally to prevent sticking.

Step 9

Taste the sauce and adjust seasoning with additional salt or pepper, if desired.

Step 10

Serve the sauce over your favorite base (e.g., pasta, rice, or zucchini noodles) and garnish with grated Parmesan cheese and fresh parsley, if desired.

Nutrition Facts

Serving size	(2238.7g)

Amount per serving	% Daily Value*
Calories	2110.5

Total Fat 110.3g	0%
Saturated Fat 33.7g	0%
Polyunsaturated Fat 2.7g
Cholesterol 667.2mg	0%
Sodium 4275.5mg	0%
Total Carbohydrate 77.7g	0%
Dietary Fiber 20.8g	0%
Total Sugars 44.4g
Protein 199.0g	0%

Vitamin D 33.8IU	0%
Calcium 557.9mg	0%
Iron 31.4mg	0%
Potassium 5120.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 47.3%

Protein: 37.9%

Carbs: 14.8%