Ingredients (4 servings)

For the Meatballs:

• 1 lb lean ground beef (90–96% lean)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• ½ cup breadcrumbs (or oat flour for extra protein)
• 1 egg
• 2 tbsp milk (or unsweetened almond milk)
• 1 tsp salt
• ½ tsp black pepper
• 1 tsp Italian seasoning

For the Casserole Base:

• 1–2 cups marinara sauce (low-sugar for healthier version)
• Optional: chopped spinach, zucchini, or mushrooms for extra veggies

For the Veggie Egg Topping:

• 4 large eggs
• ½ cup milk or unsweetened almond milk
• 1 cup diced bell peppers, tomatoes, or any preferred veggies
• ¼ cup shredded cheese (optional)
• Salt & pepper to taste

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🍳 Instructions

1. Preheat Oven

• Preheat to 375°F (190°C).
• Lightly grease a baking dish (9×13-inch works well).

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2. Make the Meatballs

1. In a bowl, combine: ground beef, onion, garlic, breadcrumbs, egg, milk, salt, pepper, and Italian seasoning.
2. Mix gently until just combined — do not overmix.
3. Form into 1–1.5 inch meatballs and place in the baking dish.
4. Pour marinara sauce over the meatballs.
5. Optional: add chopped spinach, zucchini, or mushrooms around meatballs.

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3. Prepare Veggie Egg Topping

1. In a bowl, whisk together eggs + milk + salt + pepper.
2. Stir in diced vegetables and cheese (if using).
3. Pour evenly over meatballs and sauce.

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4. Bake

• Cover with foil and bake 25 minutes.
• Remove foil and bake an additional 10–15 minutes, until egg topping is set and lightly golden.

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5. Serve

• Let rest 5 minutes before slicing.
• Serve with a side of salad, roasted veggies, or whole grains.

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💪 High-Protein Tips

• Use extra-lean beef or a mix of beef + turkey for higher protein, lower fat.
• Add extra egg whites to the topping for more protein.
• Use cottage cheese blended into egg topping for creamy texture + protein boost.
• Top with Greek yogurt or protein-rich cheese if desired.

This casserole can reach 35–45g protein per serving depending on beef and egg proportions.