Easy High-Protein Cheesy Meatball and Potato Bake

Equipment

• Large Skillet: Ensures even browning on the meatballs to lock in juices before baking.
• 9×13-Inch Baking Dish: Provides optimal surface area for even heat distribution and melted cheese coverage.
• Mixing Bowls: Allows thorough, gentle combining of ground meat, herbs, and binders without overworking.
• Meat Thermometer: Guarantees meatballs reach an accurate internal temperature without drying them out.

Ingredients

• 1.5 lbs (680g) Lean Ground Beef (90/10) or Ground Turkey
• 1/2 cup Grated Parmesan Cheese
• 1 large Egg, beaten
• 2 cloves Garlic, minced
• 1 tsp Italian Seasoning
• 1/2 tsp Onion Powder
• 1/2 tsp Sea Salt
• 1/4 tsp Black Pepper
• 2 medium (approx. 300g) Red or Russet Potatoes, diced into small 1/2-inch cubes (Note: Keep cubes small to ensure quick, even baking.)
• 1 tbsp Olive Oil
• 1/2 cup Low-Sodium Marinara Sauce or Crushed Tomatoes
• 1.5 cups Shredded Low-Moisture Mozzarella Cheese

Instructions

1. Prep Equipment and Potatoes: Preheat your oven to 400°F (200°C) . Toss the small diced potatoes with olive oil, a pinch of salt, and pepper; transfer them to a lightly greased 9×13-inch baking dish and bake for 15 minutes to pre-cook until slightly tender.
2. Mix and Form Meatballs: In a large bowl, combine ground beef, grated parmesan, egg, garlic, Italian seasoning, onion powder, salt, and black pepper. Mix gently until just combined, then roll into 18–20 small, uniform meatballs. (High-protein tip: Using parmesan as a binder adds flavor and extra protein without extra breadcrumb carbs.)
3. Sear Meatballs for Visual & Texture Cues: Heat a non-stick pan over medium-high heat . Add meatballs and cook for 3–4 minutes, searing until a rich golden brown crust forms on the outside (they do not need to be fully cooked inside yet) .
4. Assemble Casserole: Remove baking dish from oven. Stir the pre-cooked potatoes, spoon marinara sauce over them, and nestle the seared meatballs evenly into the potato mixture.
5. Bake Covered: Cover dish with foil and bake at 400°F (200°C) for 15 minutes until potatoes are fork-tender and meatballs reach an internal temperature of 165°F (74°C) .
6. Melt Cheese Layer: Remove foil, sprinkle shredded mozzarella evenly over the top, and return to the oven uncovered for 5 minutes over medium-high heat (or broil on high for 2 minutes) until cheese is golden, bubbly, and melted.

Notes

Storage & Reheating: Reheat individual portions in the oven at 350°F (175°C) for 10–12 minutes or microwave on high for 90 seconds until hot. Allergy Info: Contains dairy and egg. Use gluten-free marinara and check meatball seasonings for pure spice profiles. Flavor Boost: Top with fresh chopped basil, crushed red pepper flakes, or a drizzle of garlic olive oil before serving. Low-Carb Swap: Replace potatoes with roasted cauliflower florets or diced radishes to reduce net carbs under 8g per serving. Storage & Reheating: Reheat individual portions in the oven at 350°F (175°C) for 10–12 minutes or microwave on high for 90 seconds until hot. Allergy Info: Contains dairy and egg. Use gluten-free marinara and check meatball seasonings for pure spice profiles. Flavor Boost: Top with fresh chopped basil, crushed red pepper flakes, or a drizzle of garlic olive oil before serving. Low-Carb Swap: Replace potatoes with roasted cauliflower florets or diced radishes to reduce net carbs under 8g per serving.

Nutrition

Calories: 390 kcal · Protein: 38 g · Fat: s: 18 g Cholesterol: 115 mg · Carbohydrates: 19 g · Fiber: 3 g · Sugar: 3 g · Sodium: 580 mg