Healthy Beef Meatballs {High Protein}
Servings 4 - 6 servings
Seasoned with fresh garlic, Parmesan cheese, and parsley, these healthy beef meatballs have a rich, savory flavor that works well with a wide range of sauces and dips! Plus, each serving is packed with 29 g protein and ready in less than 30 minutes, making them perfect for a quick yet nutritious dinner on those busy weeknights. Serve them over pasta or rice bowls, on sandwiches, and more!
Video
Ingredients
- 1/4 cup whole wheat or regular breadcrumbs
- 3-4 tablespoons reduced sodium chicken or beef broth
- 1 large egg
- 1/4 cup finely chopped fresh parsley
- 1/4 cup freshly grated parmesan cheese
- 2 garlic cloves, minced
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 pound lean ground beef
Instructions
- In a large bowl, combine the breadcrumbs, broth, egg, parsley, parmesan, salt and pepper; mix well to combine.
- Add the ground meat and use a fork or your hands to fully combine everything until well blended, being careful to not overmix.
- Form the mixture into 1-inch meatballs.
To make on stove top:
- Heat a large, deep skillet over medium-low heat and add 1 teaspoon of oil to lightly coat the surface. Arrange the meatballs in a single layer, partially covering the pan. Let them cook without stirring for about 5-6 minutes, until the bottoms are nicely browned. Then, use tongs to flip the meatballs, browning them on all sides for another 5-6 minutes. Adjust the heat as necessary to prevent burning.
To make in the air fryer:
- Preheat the air fryer to 400° F.
- Place the meatballs in the air fryer with space in between (you might need to work in batches) and cook 8-10 minutes, until fully cooked through.
To make in the oven:
- Preheat oven to 400 degrees F. Place meatballs on a parchment paper-lined baking sheet. Bake for 20-24 minutes.
Notes
- This recipe make about 30 small meatballs. The nutritional information is based on about a serving size of 7 meatballs.
- If the meatball mixture feels a bit dry, add in another tablespoon or so of broth.
- If you're not sure how to tell when beef is done, use a meat thermometer. The internal temperature should reach 165F.
- Don't over mix the meat mixture or it may result in tough meatballs.
Nutrition
Calories: 221kcalCarbohydrates: 6gProtein: 29gFat: 9gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.4gCholesterol: 115mgSodium: 395mgPotassium: 464mgFiber: 1gSugar: 0.4gVitamin A: 425IUVitamin C: 7mgCalcium: 99mgIron: 4mg
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