Healthy Meatballs (Baked or Pan-Seared)

Juicy, flavorful meatballs made with lean meat and wholesome ingredients. Great for pasta, bowls, wraps, or snacks.

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Prep Time:

• Preparation: 15 minutes
• Cooking: 20 minutes
• Total Time: 35 minutes

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Ingredients (Makes about 20 meatballs):

• 500 g (1 lb) lean ground beef or ground turkey
• 1 egg
• ½ cup gluten-free oats or almond flour (as a binder)
• 2 tablespoons grated onion
• 2 garlic cloves, minced
• 1 tablespoon chopped fresh parsley (or 1 tsp dried)
• ½ teaspoon oregano or Italian seasoning
• ½ teaspoon salt
• ¼ teaspoon black pepper
• (Optional) 1 tablespoon grated Parmesan or nutritional yeast
• (Optional) A splash of milk or plant-based milk for moisture

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Utensils/Tools:

• Large bowl
• Spoon or hands for mixing
• Baking tray or skillet
• Parchment paper (if baking)
• Measuring cups/spoons

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Instructions:

🔸 Baking Method (Healthiest Option):

1. Preheat oven to 200°C / 400°F. Line a baking sheet with parchment paper.
2. In a bowl, mix all the ingredients until just combined. Don’t overmix.
3. Form into small balls (about 1–1.5 inches in diameter).
4. Place on the tray and bake for 18–20 minutes, turning halfway if desired, until cooked through and lightly browned.

🔸 Pan-Searing Method:

1. Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat.
2. Cook the meatballs in batches, turning often, for 8–10 minutes until browned and fully cooked inside.

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Nutrition Info (Approx. per 4 meatballs):

• Calories: 180–200
• Protein: 20 g
• Carbs: 4–6 g
• Fat: 10 g (lower if using turkey)
• Gluten-free and high in protein

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Health Benefits:

• Lean protein: Great for muscle maintenance and energy.
• Low-carb & gluten-free: Perfect for clean eating or keto-friendly diets (with almond flour).
• Baked version reduces oil use, making it lighter and easier to digest.
• Rich in iron and B vitamins.

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Tips & Variations:

• Add finely grated zucchini or carrot for moisture and fiber.
• Spice it up with cumin, paprika, or chili flakes.
• Serve with tomato sauce, in wraps, over quinoa, or with veggie noodles.