These high-protein baked meatballs are ultra-juicy, oven-baked, and finished in a rich creamy sauce just like the image. They’re perfect for meal prep, family dinners, or anyone who wants comfort food that actually keeps you full.
⏱️ Servings & Timing
- Servings: 5–6
- Prep Time: 20 minutes
- Bake Time: 35–40 minutes
- Total Time: ~1 hour
🛒 Ingredients
🥩 High-Protein Meatballs
- 1½ lb (700 g) lean ground meat
(chicken, turkey, or lean beef) - 1 cup low-fat cottage cheese (blended smooth)
- 1 large egg
- ½ cup egg whites
- ½ cup oat flour or crushed oats
- 1 small onion, finely grated
- 3 cloves garlic, minced
- 1 tsp paprika
- 1 tsp Italian seasoning
- ½ tsp black pepper
- ¾ tsp salt
- 2 tbsp chopped parsley
Cottage cheese + egg whites = extra protein + tender texture
🥛 Creamy Baking Sauce (as shown pouring in image)
- 3 large eggs
- 1 cup milk (or half-and-half for richer taste)
- ½ cup Greek yogurt or sour cream
- ½ cup grated cheese (mozzarella or cheddar)
- Salt & pepper to taste
- Optional: ½ tsp mustard or pinch nutmeg
🌿 For Finishing
- Fresh parsley or herbs
- Optional drizzle of olive oil
👩🍳 Step-by-Step Instructions
Step 1: Prep the Meatballs
In a large bowl combine:
- Ground meat
- Blended cottage cheese
- Egg + egg whites
- Oat flour
- Onion, garlic
- All seasonings
Mix gently until just combined (don’t overmix).
Step 2: Shape
- Roll into even medium-sized meatballs
- Arrange tightly in a lightly greased baking dish
(like the image – packed but not squished)
Step 3: Make the Creamy Sauce
In a bowl, whisk together:
- Eggs
- Milk
- Greek yogurt
- Cheese
- Salt & pepper
Slowly pour over the meatballs, filling the gaps.
Step 4: Bake
Bake at 180°C / 350°F for 35–40 minutes, until:
- Meatballs are cooked through
- Sauce is set
- Top is lightly golden
Optional: Broil 3–4 minutes for extra color.
Step 5: Rest & Serve
Let rest 5–10 minutes so the sauce thickens.
Garnish with parsley and serve hot.
🍽️ Serving Ideas
- With roasted vegetables
- Over cauliflower mash or rice
- With high-protein pasta
- In meal-prep containers
🧮 Nutrition (Approx. Per Serving)
- Calories: ~380–420 kcal
- Protein: ~35–40 g
- Carbs: ~12–15 g
- Fat: ~18 g
✔️ High protein
✔️ Very filling
✔️ Great for weight loss or muscle meals
🔄 Variations
🔥 Extra High-Protein
- Add extra egg whites
- Use fat-free Greek yogurt
- Choose extra-lean meat
🌶️ Flavor Boost
- Add chili flakes or smoked paprika
- Mix Parmesan into meatballs
❄️ Storage
- Fridge: up to 4 days
- Freezer: up to 2 months
- Reheat gently to keep juicy
