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High Protein Meatball Parmesan Casserole - Comfort Food With Serious Staying Power

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • Ground meats: 1 lb (450 g) lean ground turkey or chicken, 1 lb (450 g) lean ground beef (90% or higher)
  • Binders: 2 large eggs, 1/2 cup finely ground quick oats or whole wheat breadcrumbs
  • Creaminess and moisture: 1/3 cup part-skim ricotta
  • Cheese for flavor and protein: 1 cup grated Parmesan, divided; 1 1/2 cups part-skim shredded mozzarella
  • Seasoning: 4 cloves garlic (minced), 1 small onion (finely grated or minced), 2 tsp Italian seasoning, 1 tsp dried oregano, 1/2 tsp crushed red pepper (optional), 1 1/2 tsp kosher salt, 1 tsp black pepper
  • Fresh herbs: 1/4 cup chopped parsley or basil (plus more for garnish)
  • Sauce: 3 cups marinara (choose a no-sugar-added brand you like)
  • Olive oil: 1–2 tbsp for searing
  • Optional boosters: 1/3 cup finely grated zucchini or carrot (extra moisture and nutrients), 1 scoop unflavored whey or pea protein (about 20–25 g) mixed into the meat for more protein

Method
 

  1. Heat the oven: Preheat to 400°F (205°C). Lightly oil a sheet pan or line with parchment. Grease a 9x13-inch baking dish.
  2. Mix the meatball base: In a large bowl, combine ground turkey/chicken and beef, eggs, oats or breadcrumbs, ricotta, half the Parmesan, garlic, onion, Italian seasoning, oregano, crushed red pepper (if using), salt, pepper, and herbs. If adding zucchini/carrot or protein powder, mix them in now.
  3. Form meatballs: Stir gently just until combined. Scoop into 1 1/2-inch balls (about golf-ball size). Light handling keeps them tender.
  4. Brown for flavor: Arrange meatballs on the sheet pan and brush with a little olive oil. Bake for 12–15 minutes until lightly browned and mostly cooked through. Alternatively, sear in a skillet over medium-high heat for 6–8 minutes, turning to brown all sides.
  5. Layer the casserole: Spread 1 cup marinara in the baking dish. Nestle the meatballs in a single layer. Pour the remaining sauce evenly over the top.
  6. Add the cheese: Sprinkle the remaining Parmesan and all the mozzarella evenly. For extra browning, mist with a little olive oil.
  7. Bake until bubbly: Lower oven to 375°F (190°C). Bake 18–22 minutes, until the sauce is bubbling and cheese is melted and golden at the edges.
  8. Rest and garnish: Let the casserole rest 5–10 minutes to set. Garnish with fresh basil or parsley. Serve hot.