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Keto Garlic Parmesan Meatballs Meal Prep – Easy, Flavorful, and Ready for the Week

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • For the Meatballs: 1 lb ground beef (80/20) or a 50/50 mix of beef and pork
  • 1/2 cup finely grated Parmesan cheese
  • 1/3 cup super-fine almond flour
  • 1 large egg
  • 3 cloves garlic, minced
  • 1 tsp onion powder
  • 1 tsp Italian seasoning
  • 1/2 tsp crushed red pepper flakes (optional)
  • 1 tsp kosher salt
  • 1/2 tsp black pepper
  • 2 tbsp chopped fresh parsley (or 1 tsp dried)
  • 1–2 tbsp olive oil or avocado oil for searing
  • For the Garlic Parmesan Sauce: 2 tbsp butter
  • 3 cloves garlic, minced
  • 1 cup heavy cream
  • 1/2 cup grated Parmesan cheese
  • 1/4 tsp nutmeg (optional, but lovely)
  • Salt and pepper to taste
  • 2 tbsp fresh parsley, chopped, for finishing
  • For Serving (Optional, Low-Carb): Zucchini noodles or spaghetti squash
  • Steamed broccoli or roasted green beans
  • Cauliflower rice

Method
 

  1. Prep your workspace: Line a sheet pan with parchment. Set a large skillet over medium heat. Preheat your oven to 375°F (190°C) if finishing meatballs in the oven.
  2. Mix the meatballs: In a bowl, combine ground meat, Parmesan, almond flour, egg, garlic, onion powder, Italian seasoning, red pepper flakes, salt, pepper, and parsley. Stir gently with a fork or your hands until just combined. Don’t overmix—that can make them tough.
  3. Shape: Scoop into 1.5-inch balls (about 18–20 meatballs). Lightly oil your hands to keep the mixture from sticking and to help form smooth balls.
  4. Sear for flavor: Heat oil in the skillet. Sear meatballs in batches, turning to brown all sides. You’re looking for color, not full doneness. Transfer browned meatballs to the lined sheet pan.
  5. Finish in the oven: Bake 8–12 minutes, until the centers reach 160°F (71°C) for beef or beef/pork mix. Set aside to rest for 5 minutes.
  6. Make the sauce: In the same skillet, melt butter over medium heat. Add garlic and cook 30–60 seconds until fragrant. Pour in heavy cream and simmer 2–3 minutes to thicken slightly. Whisk in Parmesan and nutmeg. Season with salt and pepper. If it gets too thick, splash in a bit more cream or broth.
  7. Combine: Add the meatballs to the pan and toss gently in the sauce. Sprinkle with fresh parsley.
  8. Prep your sides (optional): Quickly sauté zucchini noodles in olive oil for 1–2 minutes, or steam broccoli. Keep them crisp to avoid sogginess in meal prep.
  9. Portion: Divide meatballs and sauce into 4 meal prep containers. Add your chosen low-carb sides.