How do you make meatball sub pockets at home?

You combine lean ground turkey or beef with Italian seasonings to make meatballs. These are cooked and then wrapped in a 2-ingredient dough made from self-rising flour and Greek yogurt, along with marinara and mozzarella, before being baked or air-fried.

How do you keep meatball pockets from getting soggy?

The secret is using a thick marinara sauce and letting your cooked meatballs cool slightly before stuffing them. Also, placing the cheese on the dough first acts as a barrier against the sauce.

What cheese works best in meatball pockets?

Low-moisture Part-Skim Mozzarella or Provolone are best. Fresh mozzarella has too much water and will make the dough wet.

Can you make meatball sub cupcakes?

Yes! You can press the dough into a muffin tin, place a meatball and sauce inside, top with cheese, and bake. It’s a fun Mini meatball sandwiches recipe variation for parties.

How many calories are in a meatball sub hot pocket?

Our version is approximately 390 calories per large pocket, making it a very macro-friendly meal option compared to store-bought versions which can exceed 500 calories with less protein.

High Protein Meatball Sub Pockets (Healthy 34g Protein)

Description

Upgrade your lunch with High Protein Meatball Sub Pockets. A healthy meatball sub recipe using 2-ingredient dough, lean turkey, and melty cheese. 34g protein!

Ingredients

Scale

The High Protein Dough

1 cup Self-Rising Flour (plus extra for dusting)
1 cup Non-Fat Plain Greek Yogurt (strained/thick variety)
1/2 tsp Garlic Powder
1/2 tsp Dried Oregano

The Filling

12 Pre-cooked Lean Meatballs (Turkey or 93% Lean Beef) – approx 10oz
1/2 cup Low-Sugar Marinara Sauce (thick variety is best)
4 Slices Part-Skim Mozzarella Cheese (or 1/2 cup shredded)
1 tbsp Parmesan Cheese (optional)
1 Egg (for egg wash)
1 tsp Italian Seasoning (for topping)

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Instructions

Prep: If using frozen meatballs, thaw them completely and pat dry. If making fresh, cook them fully before assembling pockets.
Make Dough: In a large bowl, mix self-rising flour, Greek yogurt, garlic powder, and oregano. Stir until a shaggy ball forms.
Knead: Turn the dough onto a floured surface. Knead for 1-2 minutes until smooth and elastic.
Roll: Divide the dough into 4 equal portions. Roll each portion into an oval or rectangle (approx 6×5 inches).
Assemble: Place a slice of mozzarella on the center of the dough. Top with 3 meatballs and 1-2 tablespoons of marinara sauce. (Tip: Don’t use too much sauce or it will leak).
Seal: Fold the dough over the filling to create a half-moon or rectangular pocket. Use a fork to firmly crimp the edges sealed.
Egg Wash: Brush the tops of the pockets with beaten egg and sprinkle with Italian seasoning.
Air Fry: Preheat Air Fryer to 375°F (190°C). Spray basket with oil. Cook for 10-12 minutes, flipping halfway, until golden brown.
Oven Method: Bake at 400°F (200°C) for 18-20 minutes on a parchment-lined baking sheet.
Serve: Let cool for 5 minutes before serving as the sauce will be lava-hot.

Notes

Low Carb: Use a low-carb tortilla instead of dough.
Storage: Wrap in foil and freeze for up to 3 months. Reheat in air fryer at 350°F for 4-5 minutes.
Sauce Tip: Use a thick marinara to prevent sogginess.

Prep Time: 15 minutes
Cook Time: 12 minutes
Category: Lunch/Dinner
Method: Air Fryer / Baking
Cuisine: Italian-American

Nutrition

Serving Size: 1 Pocket
Calories: 390
Sugar: 3g
Sodium: 680mg
Fat: 14g
Saturated Fat: 6g
Carbohydrates: 32g
Fiber: 2g
Protein: 34g
Cholesterol: 75mg