Keto Meatball Casserole Recipe

Table of Contents

Description
This Keto Meatball Casserole is a low-carb, hearty dish that is perfect for anyone following a keto or low-carb lifestyle. Packed with juicy meatballs made from ground beef, herbs, and cheese, it’s baked in a creamy tomato sauce and topped with melted mozzarella. This casserole is not only delicious but also incredibly satisfying and filling, with a rich, cheesy texture. It’s perfect for dinner or meal prep for the week.

Ingredients

For the Meatballs:

1 lb ground beef (preferably 80% lean)
1 large egg
½ cup almond flour (or coconut flour)
1/4 cup grated Parmesan cheese
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried oregano
Salt and pepper to taste
1 tablespoon olive oil (for frying)

For the Casserole:

2 cups sugar-free marinara sauce (or homemade keto tomato sauce)
1 ½ cups shredded mozzarella cheese
1/2 cup heavy cream
1/4 cup grated Parmesan cheese
Fresh basil or parsley (optional, for garnish)

Instructions

Preheat the Oven:
Preheat your oven to 375°F (190°C).
Prepare the Meatballs:
In a large bowl, combine the ground beef, egg, almond flour, Parmesan, garlic powder, onion powder, oregano, salt, and pepper. Mix well until all ingredients are fully incorporated.
Form the Meatballs:
Roll the mixture into 12-16 meatballs, depending on your preferred size.
Brown the Meatballs:
Heat olive oil in a large skillet over medium heat. Once hot, add the meatballs and cook for 2-3 minutes on each side, until they’re browned. Don’t worry if they’re not fully cooked through as they will bake in the casserole.
Make the Casserole Sauce:
In a medium mixing bowl, combine the marinara sauce, heavy cream, and Parmesan cheese. Stir to combine.
Assemble the Casserole:
In a greased 9×13-inch baking dish, place the browned meatballs. Pour the marinara sauce mixture over the meatballs. Top with shredded mozzarella cheese.
Bake the Casserole:
Bake in the preheated oven for 20-25 minutes or until the meatballs are fully cooked through and the cheese is melted and bubbly.
Garnish and Serve:
Remove from the oven and let it rest for a few minutes. Garnish with fresh basil or parsley before serving.

Notes:

You can make your own sugar-free marinara sauce or buy a store-bought version that doesn’t have added sugars.
For a spicier version, add some crushed red pepper flakes to the marinara sauce.
If you prefer a lighter version, use ground turkey or chicken instead of beef.
You can prepare the meatballs and sauce ahead of time and store them in the refrigerator for up to 24 hours before baking.

Tips:

Meatball Consistency: If your meatball mixture is too wet, add a little more almond flour until it’s the right consistency for rolling.
Extra Cheese: If you’re a cheese lover, feel free to add more cheese for an even cheesier casserole.
Cooking Tip: Make sure to cook the meatballs until they’re just browned; they’ll finish cooking in the oven when baking in the sauce.
Meal Prep: This casserole is great for meal prepping, as it stores well in the refrigerator for 3-4 days and can be reheated easily in the microwave or oven.

Servings:

This recipe serves about 4-6 people depending on portion size.

Nutritional Information (Per Serving):

Calories: 450-500 kcal
Fat: 30-35g
Protein: 35-40g
Total Carbs: 6-8g
Fiber: 2-3g
Net Carbs: 3-5g
Sugars: 3g

(Nutritional values may vary depending on ingredient brands and portion size.)

Benefits:

Low in Carbs: Perfect for anyone following a ketogenic or low-carb diet.
High in Protein: Provides a good source of protein, helping with muscle repair and satiety.
Rich in Healthy Fats: The use of olive oil, cheese, and cream provides healthy fats that support energy and overall well-being.
Packed with Flavor: With spices and creamy sauce, this dish is full of flavor without the carbs.

Q&A:

Q: Can I use ground turkey instead of beef?
A: Yes, you can! Ground turkey is a great alternative for a lighter option. Just be aware that it may result in slightly drier meatballs, so you may want to add a little extra olive oil or an additional egg to maintain moisture.

Q: Can I make this ahead of time?
A: Absolutely! You can prepare the meatballs and sauce, assemble the casserole, and store it in the fridge for up to 24 hours before baking. You may need to bake it a bit longer if it’s cold from the fridge.

Q: Can I freeze leftovers?
A: Yes, this casserole freezes well. Simply store it in an airtight container and freeze for up to 2-3 months. To reheat, bake in the oven at 350°F (175°C) for 20-25 minutes or until hot and bubbly.

Q: Can I use another type of flour for the meatballs?
A: Yes, you can substitute almond flour with coconut flour, but keep in mind that you’ll need to use less coconut flour—about ¼ cup should suffice.

This Keto Meatball Casserole is not only a delicious and filling meal but also a great option for those following a low-carb or keto diet. Enjoy this comforting dish without the guilt of carbs!