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Keto Kid-Friendly Meatball Casserole Recipe

Gluten Free
Lunch
Main Dishes
Quick Easy
★★★★☆
4.8/5
(1209 reviews)
By Zylo Nutritionist Team
Keto Kid-Friendly Meatball Casserole
Zylo Recipes

Description

Imagine a comforting, cheesy meatball casserole that brings smiles to both kids and adults. This recipe transforms the humble meatball into a satisfying and wholesome meal, perfect for busy weeknights or family gatherings. Tender, juicy meatballs, brimming with savory flavors, are nestled in a rich, creamy sauce and blanketed with a generous layer of melted cheese.

Each bite is a delightful combination of textures: the soft meatballs, the smooth sauce, and the gooey, slightly browned cheese topping. But there's more to this casserole than meets the eye. Finely chopped broccoli is incorporated into the meatball mixture, adding a subtle hint of freshness and a boost of nutrients without compromising the taste.

These hidden veggies are a clever way to introduce healthy ingredients into meals, especially for those who might be a bit hesitant about eating their greens. The meatballs themselves are seasoned with a blend of herbs and spices, creating a depth of flavor that complements the cheesy sauce perfectly. The casserole is incredibly versatile and can be served in a variety of ways.

For a lighter meal, consider serving it over zucchini noodles or cauliflower rice. This allows you to enjoy all the flavors of the casserole without the added carbs. Alternatively, you can serve it with traditional pasta or rice for those who prefer a more classic pairing.

It's also delicious served simply with a side salad or steamed vegetables, making it a complete and balanced meal. This meatball casserole is a fantastic way to bring everyone to the table, offering a satisfying and delicious meal that caters to different preferences and dietary needs. The creamy, cheesy sauce coats the meatballs beautifully, creating a harmonious blend of flavors that will leave you wanting more.

It's a comforting, crowd-pleasing dish that's sure to become a family favorite, perfect for creating lasting memories around the dinner table. The ease of preparation makes it an ideal choice for busy weeknights, while the delicious taste makes it a winner for any occasion.

Preparation Time

Prep Time
15 min
Cook Time
27 min
Total Time
42 min

Nutrition Information

Per 1 bowls serving
C
Calories
637 Kcal
C
Carbs
8 g
Fi
Fiber
3 g
Sugar
4 g
P
Protein
41 g
C
Fats
50 g
Saturated Fats 24 g
Unsaturated Fats 21 g
Cholestrol 214 mg
Sodium 704 mg
Potassium 713 mg
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Ingredients

    1.
    Ground Pork
    Ground Pork
    17-½ ounce
    2.
    Parmesan Cheese
    Parmesan Cheese
    2 tablespoon, grated
    3.
    Oregano, Dried
    Oregano, Dried
    1 teaspoon
    4.
    Broccoli Florets
    Broccoli Florets
    1 cups
    5.
    Raw Egg
    Raw Egg
    1 large
    6.
    Tomato Sauce
    Tomato Sauce
    1 cup
    7.
    Cheddar Cheese
    Cheddar Cheese
    1 cup, grated
    8.
    Onion
    Onion
    ½ small
    9.
    Salt, Sea Salt
    Salt, Sea Salt
    ½ teaspoon
    10.
    Black Pepper
    Black Pepper
    ⅛ teaspoon

Instructions

    1.
    Finely dice the onion. Add the ground pork to a large mixing bowl with the diced onion, oregano, half the grated cheddar, and a generous pinch of salt and pepper. You may use an alternative ground meat such as beef or turkey if preferred or a combination. Be sure to adjust your macros for any changes made.
    2.
    Trim the tips of the broccoli florets using a pair of kitchen scissors. This will create small grain-sized pieces of broccoli rice . Add the broccoli rice to the mixing bowl. Stir together well to combine. You can reserve the broccoli stalks for a stir fry, soup, or stock.
    3.
    Crack the egg into the bowl. Mix together well to combine all the meatball ingredients. Ensure that the seasonings, cheese, vegetables, and rice are evenly mixed and that everything is well coated in the egg.
    4.
    Preheat the oven to 400 degrees Fahrenheit and select a large ovenproof baking dish. Divide the meatball mixture into 20 even portions. Roll each individual portion into a ball with your hands. Arrange the meatballs in a single layer in the oven dish.
    5.
    Transfer to the oven to bake for 15 minutes. Remove from the oven and carefully drain off any excess liquid. Spoon the passata/tomato sauce evenly all over the meatballs. Scatter over the remaining grated cheddar cheese and then the grated parmesan cheese.
    6.
    Return the meatballs to the oven to bake for a further 10-12 minutes or until completely cooked through. The meatballs should be piping hot and the cheese golden and bubbling. Serve the meatballs hot, optionally scattered with fresh basil.