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
🍳 Instructions
- Preheat Oven
Preheat to 375°F (190°C).
Lightly grease a baking dish (9×13-inch works well). - Make the Meatballs
In a bowl, combine: ground beef, onion, garlic, breadcrumbs, egg, milk, salt, pepper, and Italian seasoning.
Mix gently until just combined — do not overmix.
Form into 1–1.5 inch meatballs and place in the baking dish.
Pour marinara sauce over the meatballs.
Optional: add chopped spinach, zucchini, or mushrooms around meatballs. - Prepare Veggie Egg Topping
In a bowl, whisk together eggs + milk + salt + pepper.
Stir in diced vegetables and cheese (if using).
Pour evenly over meatballs and sauce. - 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. - Serve
Let rest 5 minutes before slicing.
Serve with a side of salad, roasted veggies, or whole grains.
💪 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.
