Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Ingredients:

For the Meatballs:

  • 1 pound (450g) ground beef (80/20 fat ratio)
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup almond flour
  • 1 large egg
  • 2 cloves garlic, minced
  • 1 tablespoon chopped fresh parsley (or 1 teaspoon dried parsley)
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

For the Casserole:

  • 1 cup marinara sauce (sugar-free or homemade to ensure it’s keto-friendly)
  • 1 cup shredded mozzarella cheese
  • 1/2 cup grated Parmesan cheese
  • 1 cup fresh spinach, chopped (optional)
  • 1/2 teaspoon dried basil (optional, for added flavor)
  • 1 tablespoon olive oil (for greasing)

Keto Meatball Casserole

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Instructions:

  1. Preheat Oven: Preheat your oven to 375°F (190°C).
  2. Prepare the Meatballs:
    • In a large bowl, combine ground beef, grated Parmesan cheese, almond flour, egg, minced garlic, chopped parsley, oregano, salt, and pepper. Mix until well combined but avoid over-mixing.
    • Shape the mixture into 1 to 1.5-inch meatballs and place them on a baking sheet lined with parchment paper or a silicone mat.
  3. Bake the Meatballs:
    • Bake the meatballs in the preheated oven for about 15-20 minutes, or until they are cooked through and have an internal temperature of 160°F (71°C). Remove them from the oven and set aside.
  4. Assemble the Casserole:
    • While the meatballs are baking, lightly grease a baking dish (about 9×9 inches) with olive oil.
    • Spread a thin layer of marinara sauce on the bottom of the baking dish.
    • Arrange the baked meatballs in the dish, evenly spaced.
    • Pour the remaining marinara sauce over the meatballs.
    • If using spinach, scatter it over the sauce and meatballs.
    • Sprinkle shredded mozzarella cheese and grated Parmesan cheese on top.
  5. Bake the Casserole:
    • Place the assembled casserole back into the oven and bake for an additional 15-20 minutes, or until the cheese is melted and bubbly, and the sauce is hot and bubbly.
  6. Serve:
    • Allow the casserole to cool for a few minutes before serving. Garnish with extra chopped parsley or basil if desired.

Tips:

  • For a more customized casserole, you can add other keto-friendly vegetables like bell peppers or mushrooms.
  • If you prefer a spicier dish, add red pepper flakes to the meatball mixture or the sauce.

Enjoy your Keto Meatball Casserole as a comforting, low-carb meal that’s sure to satisfy!

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE