Main mealMain CourseLow carb, high fatBeef€€
Healthy Baked Meatballs
Aromatic and healthy meatballs, baked in the oven and made with oats instead of breadcrumbs. A lighter yet tasty version of the classic dish, perfect for an everyday family meal.
Prep time15 min
Cook time20 min
Total time35 min
Servings4
Recipe
Base
Spices and liquid
Per servingTotal
Calories:382.8 kcal1531.3 kcal
Protein:32.4 g129.4 g
Carbohydrates:14.3 g57.1 g
Fiber:2.6 g10.5 g
Water:135.4 ml541.4 ml
Fat:21.2 g84.8 g
Micronutrients
Sugar:2.1 g8.5 g
Saturated fat:7.8 g31 g
Cholesterol:137.1 mg548.4 mg
Sodium:529.4 mg2117.5 mg
Potassium:596.8 mg2387.3 mg
Calcium:156 mg624.1 mg
Iron:4.5 mg17.9 mg
Magnesium:61.4 mg245.7 mg
Zinc:7.3 mg29 mg
Phosphorus:405.3 mg1621.2 mg
Vitamin C:7.8 mg31 mg
Vitamin A:71.6 µg286.3 µg
Vitamin D:0.5 µg2.1 µg
Vitamin B12:3.1 µg12.2 µg
Instructions
- 1Preheat the oven to 200 °C. Line a baking sheet with parchment paper. To prevent the meatballs from sticking and to achieve a nicer crust, you can lightly brush the paper with a little oil.
- 2Finely chop the onion (you can also quickly sauté it and let it cool for a milder flavor, but this isn't necessary). Crush the garlic. If the oats are quite coarse, quickly blend them in a blender to get a texture similar to breadcrumbs.
- 3In a large bowl, combine the ground meat, egg, oats, parmesan, onion, garlic, olive oil, milk, and all the spices. Gently mix the ingredients with your hands until evenly combined. Important: Do not mix too aggressively or for too long, as this can make the meatballs dense and tough.
- 4Shape the meatballs. Take a portion of the mixture (about 1 heaping tablespoon per meatball) and gently roll it between your palms into a ball. Place them on the prepared baking sheet, spaced slightly apart. You should get about 18–22 meatballs.
- 5Bake in the preheated oven for 18–20 minutes, or until the meatballs are nicely browned and cooked through in the center (internal temperature should reach 74 °C). Serve warm, topped with your favorite tomato sauce or alongside a bowl of salad.
Nutritional benefits
This meal helps maintain muscle mass due to its high content of quality protein, while the use of oats increases fiber intake compared to classic recipes.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.