Cooking for one doesn’t have to mean cereal or another sad salad. This spaghetti and meatballs for one recipe is rich, cozy, and all made in one pot. You get tender meatballs, perfectly sauced pasta, and zero mess, just a high-protein, satisfying meal that fits your solo schedule.
Table of Contents
Ingredients & Nutrients Breakdown
This one pot spaghetti and meatballs for one recipe is all about balance, protein, carbs, and flavor in one easy pot. You won’t need anything fancy, and everything can be found in a typical pantry or fridge. I use ground turkey here for a leaner option, but beef or plant-based crumbles work too.
Here’s exactly what you’ll need, and why each ingredient pulls its weight nutritionally (yes, even the pasta).
| Ingredient | Amount (1 serving) | Protein (g) | Calories |
|---|---|---|---|
| Ground turkey (93% lean) | 4 oz (113g) | 22g | 170 |
| Spaghetti (dry) | 2 oz (56g) | 7g | 200 |
| Crushed tomatoes | 1/2 cup | 1g | 40 |
| Grated Parmesan | 1 tbsp | 2g | 22 |
| Olive oil | 1 tsp | 0g | 40 |
| Garlic, onion, dried herbs | To taste | ~1g | 10 |
Total (approx.):
- Protein: 33g
- Calories: 482
Not bad for a one-pot meal you can throw together after work. And if you’re looking to bump the protein even higher, try using a chickpea-based spaghetti like Banza, or toss in a few chopped spinach leaves at the end for extra fiber.
Need a gluten-free option? Rice or lentil spaghetti works just as well in the same pot, no boiling separately. And if you’re keeping it low-carb, zucchini noodles or hearts of palm pasta will still play nice with those juicy meatballs.
Whether you’re tracking macros or just want to eat better, this spaghetti and meatballs for one hits all the right notes.
Step-by-Step – Spaghetti and Meatballs for One (One Pot, No Stress)
This method keeps things simple, quick, and real, no separate pans, no draining pasta, no cleanup stress. Everything cooks in one pot, with just the right ratio of liquid to pasta for a silky sauce that clings to every bite.
How to make one pot spaghetti and meatballs for one:
- Mix and shape your meatballs
In a small bowl, combine 4 oz ground turkey with a pinch of salt, pepper, garlic powder, and 1 tablespoon of grated Parmesan. If you have it, a teaspoon of breadcrumbs or rolled oats helps bind. Roll into 4 small meatballs, about the size of ping pong balls. - Brown the meatballs
Heat 1 teaspoon olive oil in a small saucepan or deep skillet over medium heat. Add meatballs and sear for 2–3 minutes on each side until lightly browned. No need to cook them through — they’ll finish in the sauce. - Add garlic, onion, and herbs
Toss in 1 clove minced garlic and a tablespoon of finely chopped onion (or 1/4 tsp onion powder). Stir for 1 minute to release flavor. Add a pinch of dried oregano or basil if you like. - Pour in the sauce and pasta
Add 1/2 cup crushed tomatoes, 1/2 cup water or low-sodium broth, and 2 oz (about a small handful) of dry spaghetti, broken in half. Gently push the pasta into the liquid, arranging the meatballs on top. - Simmer and stir occasionally
Cover the pan and let it simmer on medium-low heat for 12–14 minutes. Stir gently once or twice so the pasta doesn’t stick. The sauce will reduce, the pasta will absorb flavor, and the meatballs will cook through. - Finish with cheese and taste
Once the pasta is tender and sauce thickened, turn off the heat. Add another tablespoon of Parmesan, a crack of pepper, and a splash of pasta water if you want it saucier. Stir gently. - Serve hot – no draining, no stress
Spoon everything into a bowl. Top with extra herbs, chili flakes, or a dollop of ricotta if you’re feeling fancy.
Tip: This method works because cooking pasta in sauce creates natural starch that binds everything together. You’re not just saving dishes, you’re building flavor.
Quick overview:
- Total time: 25 minutes
- One pot only
- 33g protein, <500 calories
- Built-in portion control (no leftovers!)
- Works with turkey, beef, or plant-based meatballs
- Beginner-friendly, minimal cleanup
FAQs Answered. Your Spaghetti and Meatballs Portion Questions, Solved
How much spaghetti do you make for one person?
For a single serving, 2 ounces (about 56g) of dry spaghetti is just right. That’s roughly the diameter of a quarter if you hold the pasta in your hand. Once cooked, it yields about 1 to 1½ cups, ideal for one bowl of spaghetti and meatballs for one without leftovers.
How much spaghetti and meatballs per person?
For a balanced meal, pair 2 oz of dry spaghetti with 3–4 small meatballs made from 4 oz of ground meat. This combo gives you the perfect single serving of protein, carbs, and flavor, no guesswork needed.
How many meatballs for one portion?
Three to four meatballs (about 1 to 1½ inches wide) make a standard portion. That’s around 20–25g of protein if using turkey or beef. You’ll get great flavor and fullness without overdoing it, which makes it perfect for a weeknight dinner for one.
Is one box of spaghetti enough for two people?
Yes, most standard boxes contain 16 oz of dry spaghetti. That’s enough for eight single servings, or four generous two-person meals with meatballs. So you can easily portion out what you need and store the rest for your next one-pot pasta night.
Can I freeze leftover spaghetti and meatballs for one?
Absolutely, just let it cool, then store in an airtight container for up to 2 months. Reheat with a splash of water on the stove or in the microwave. Tip: freezing in individual portions makes it even easier to grab a healthy solo meal on busy nights.
Quick Add-Ins & Final Thoughts
If you’re the kind of person who likes to riff on recipes (or use what’s in your fridge), here are some easy swaps and upgrades that work beautifully in this spaghetti and meatballs for one:
- Add greens: Toss in a handful of baby spinach or chopped zucchini during the last 5 minutes of simmering.
- Boost the protein: Stir in a spoonful of ricotta, cottage cheese, or a few chickpeas before serving.
- Spice it up: A pinch of chili flakes or smoked paprika adds a warm kick with zero effort.
- To make it low-carb, Swap regular pasta for spiralized zucchini or shirataki noodles. They all cook well in the same one-pot method.
- Try other meats: Ground chicken, beef, or even plant-based sausage crumbles work with the same seasoning and cook time.
And if you’re craving something just as easy but with a meat sauce instead of meatballs, check out this one pot spaghetti and meat sauce, it’s a solo classic too, just in saucier form.
Solo cooking doesn’t have to mean repetitive, boring, or sad little salads. With the right portions, a single skillet, and a cozy bowl of pasta, you can feel fueled, full, and like you totally have your life together, even if it’s just for dinner tonight.
If you liked this, you’ll probably love these other single-serving meals made for strong, confident women who lift and love carbs.
And hey, fewer dishes, more meatballs? Always a good deal.
Print
Classic One Pot Spaghetti and Meatballs for One
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Total Time: 25 minutes
- Yield: 1 serving 1x
- Category: Meals for One
- Method: One Pot
- Cuisine: Italian-American
Description
A cozy, one-pot spaghetti and meatballs for one, high-protein, quick, and minimal cleanup. Made with pantry staples in under 30 minutes.
Ingredients
4 oz ground turkey (93% lean)
2 oz dry spaghetti (about a small handful)
1/2 cup crushed tomatoes
1/2 cup water or low-sodium broth
1 tbsp grated Parmesan (plus extra for serving)
1 tsp olive oil
1 clove garlic, minced
1 tbsp finely chopped onion (or 1/4 tsp onion powder)
1/4 tsp salt
1/8 tsp black pepper
1/4 tsp dried oregano or basil (optional)
Crushed red pepper or fresh herbs for topping (optional)
Instructions
1. In a small bowl, combine ground turkey with salt, pepper, Parmesan, and optional herbs. Mix and roll into 4 meatballs.
2. Heat olive oil in a small saucepan or deep skillet over medium heat. Add meatballs and sear 2–3 minutes per side until lightly browned.
3. Add garlic and onion to the pan. Sauté for 1 minute to release flavor.
4. Pour in crushed tomatoes and water or broth. Add dry spaghetti (broken in half) and gently submerge into the liquid.
5. Arrange meatballs on top. Cover and simmer on medium-low for 12–14 minutes, stirring once or twice, until pasta is tender and meatballs are fully cooked.
6. Turn off heat. Stir in another tablespoon of Parmesan. Taste and adjust seasoning.
7. Serve hot in a bowl with extra cheese, herbs, or chili flakes if desired.
Notes
Use ground beef, chicken, or plant-based options instead of turkey.
Add a handful of spinach or zucchini in the last 5 minutes for extra fiber.
To make low-carb, substitute hearts of palm noodles or spiralized zucchini.
Freeze any leftovers in an airtight container for up to 2 months.
Nutrition
- Serving Size: 1 bowl
- Calories: 482
- Sugar: 6g
- Sodium: 410mg
- Fat: 14g
- Saturated Fat: 4g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 46g
- Fiber: 4g
- Protein: 33g
- Cholesterol: 95mg
Keywords: spaghetti and meatballs for one, one pot pasta, high-protein pasta
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