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Top down view of meatballs in chunky vegetable sauce in white round dish.
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Healthy Meatball Casserole

This meatball casserole is made from scratch and consists of soft, succulent meatballs cooked in a chunky, rich vegetable sauce that’s low in fat and ready in about 15 minutes.
Course Dinner
Cuisine Low fat
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 5 servings
Calories 369kcal
Author Monika Dabrowski

Equipment

  • Large, shallow casserole dish with a lid (suitable for all sources of heat is best)
  • Food processor

Ingredients

For the meatballs

  • 1½ pounds ground meat around 7% fat, I used turkey
  • 1 medium sized soft bun torn into small pieces
  • ½ medium onion finely chopped
  • ⅔ teaspoon fine sea salt plus ½ tsp pepper

For the sauce

  • 1½x14.11oz cans tomatoes 2⅔ cups
  • 1 onion finely chopped
  • 1-2 garlic clove finely chopped
  • ½ celery stalk chopped
  • 1 medium carrot peeled, diced
  • 1 red pepper deseeded, chopped
  • 2 tablespoons olive oil
  • 1½ teaspoons balsamic vinegar
  • ⅔ teaspoon dried oregano
  • 3 tablespoons parmesan cheese finely grated
US Customary - Metric

Instructions

  • Start by making the sauce. Heat the oil, add the onion, garlic, carrot, celery and pepper and sautee for about 6 minutes on a medium heat stirring often. 
  • Add the tomatoes, oregano, balsamic vinegar and seasoning, stir, cover and simmer for 10 minutes stirring occasionally. (Adjust the seasoning and remove from the heat before adding the meatballs)
  • While the sauce is bubbling away preheat the oven to 375 F/ 190 C/ gas mark 5 and make the meatballs.
    To the food processor add the bun pieces and onion and pulse until crumbly and moist. Add the meat and seasoning and pulse until just incorporated (do not overprocess the mixture).
  • Make good size meatballs and tuck into the sauce (make sure it’s off the heat by now). Turn the meatballs around gently to coat in the sauce and sprinkle the tops with the parmesan cheese.
  • Bake in the centre of the oven for about 20 minutes or until the meatballs are fully cooked (check after 15 minutes to avoid overcooking the meatballs).

Notes

  • If possible use a large shallow casserole dish (suitable for all heat sources) that comes with a lid. Alternatively make the sauce in a pot then transfer into a casserole dish, add the meatballs and bake according to instructions.
  • Use meat with around 7% fat content (anything less might produce dry meatballs).
  • I recommend making generous size meatballs so they are not overpowered by the sauce and can fit comfortably in your casserole dish. You should get around 15 meatballs.
  • Do not overcook the casserole. Check if the meatballs are done after 15 minutes and try not to keep the casserole in the oven for longer than 20 minutes.  You want your meatballs to be soft, not dry.
  • Best served immediately. Leftovers can be refrigerated for up to 3 days.
  • If serving this dish with pasta cook it while the casserole is in the oven.
  • Freeze for up to 3 months.

Nutrition

Serving: 1serving | Calories: 369kcal | Carbohydrates: 22g | Protein: 31g | Fat: 19g | Saturated Fat: 4g | Cholesterol: 106mg | Sodium: 681mg | Potassium: 787mg | Fiber: 4g | Sugar: 9g | Vitamin A: 3162IU | Vitamin C: 45mg | Calcium: 117mg | Iron: 6mg