• Skip to primary navigation
  • Skip to footer navigation
  • Skip to main content
  • Skip to primary sidebar
Receive Free Recipes by Email
Sign Up
  • About
    • Meet Sara
    • Work With Me
    • Shop My Favorites
    • Discount Codes
    • Contact
  • Resources
    • Business
    • Keto
    • RB Friends FB Group
    • Nut-Free Keto Recipes FB Group
  • Cookbooks

Real Balanced

A food blog dedicated to sharing easy and delicious low-carb, nut-free, and 30-minute recipes and resources.

  • 30-Minute
  • Main Dishes
  • Snacks
  • Low Carb
  • All Recipes
Home Recipes Meal Prep Low-Carb Meatballs And Cauliflower Rice (High Protein!)

Meal Prep Low-Carb Meatballs And Cauliflower Rice (High Protein!)

Net Carbs:4.8g
Published:07/26/22Updated:07/29/22
Leave a Comment This post contains affiliate links.
Jump to Recipe·Print Recipe
Meal Prep Low-Carb Meatballs and Cauliflower Rice WordPress Pin. Above the photo, there’s text that reads, “realbalanced.com”, an avocado green box with text that reads: “Meal Prep Low-Carb Meatballs and Cauliflower Rice” and below: “nut-free · gluten-free · coconut-free.” The photo shows an overhead shot of steamed cauliflower rice and three meatballs, drizzled with sauce and garnished with fresh parsley in a glass meal prep container atop a marble countertop.
K CF NF

This Meal Prep Low-Carb Meatballs And Cauliflower Rice recipe features homemade ground beef meatballs made with shredded mozzarella, fresh parsley, coconut aminos, herbs, and spices served atop steamed cauliflower rice. This meal prep low-carb high-protein meal can be made in 30 minutes and yields a delicious, filling, and quick lunch or dinner!

Close-up shot of steamed cauliflower rice and three meatballs drizzled with sauce and garnished with fresh parsley in a glass meal prep container atop a marble countertop.
Savory and satisfying, this high-protein meal prep dish can be made in just 30 minutes!

Are you looking for a low-carb high-protein meal prep recipe that you can make in minimal time with minimal effort? This is the one for you!

Whip together this meatballs and cauliflower rice meal prep dish in just 30 minutes and have 4 meals ready to enjoy throughout the week.

The meatballs are flourless (no almond flour or coconut flour here!) and are perfectly seasoned, juicy, and filling, and the cauliflower rice provides an extra boost of nutrients to round out your meal.

Close-up shot of steamed cauliflower rice and half meatball drizzled with sauce and garnished with fresh parsley in a spoon over a glass meal prep container with the same dish atop a marble countertop.
An easy-to-make staple meal prep recipe with delicious flavor in each bite.

As an Amazon Associate, I earn from qualifying purchases.

Jump To... hide
💛 Why you’ll love this recipe
➡️ Ingredients
⏲ How to make this meal prep recipe
🍴 Net carbs
👉 Ingredient substitution suggestions
✨ Variations
💬 FAQs
📚 More low-carb meal prep ideas
🍽 Recipe

💛 Why you’ll love this recipe

  • Can be made in just 30 minutes!
  • The meatballs are flourless – no need for almond flour, coconut flour, etc.
  • Makes for a filling lunch or dinner with 4.8 grams of net carbs.
  • Gluten-free, nut-free, and keto-friendly.
  • Delicious and full of flavor.
  • Easy to find ingredients.

➡️ Ingredients

Meal prep low-carb meatballs and cauliflower rice ingredients in white and beige ceramic bowls atop a marble countertop.

⏲ How to make this meal prep recipe

This is an overview of the recipe’s instructions. The full instructions can be found in the recipe card at the bottom of this post.

  • Microwave steamable cauliflower rice according to the bag instructions.
  • Mix together ground beef, shredded mozzarella, fresh parsley, egg, minced garlic, coconut aminos, Italian seasoning, onion powder, salt, and pepper.
  • Form that mixture into 12 equal-sized balls.
  • Place each formed meatball on a parchment paper-lined plate.
The first 4 steps of the process of how to make low-carb meatballs.
  • Cook meatballs in a pan with melted butter.
  • Scrape up any browned bits from the bottom of the pan. Then, melt some more butter before adding chicken stock, hot sauce, and red pepper flakes. Simmer the sauce until thickened.
  • Remove the steamed cauliflower rice from the microwave and spoon it into the meal prep containers. Add 3 meatballs to each container, drizzle the sauce atop the meatballs, then garnish with parsley.
  • Store the containers in the refrigerator until you’re ready to eat, then microwave to reheat.
The final 4 steps of the process of how to make low-carb meatballs and cauliflower rice for meal prep.
Steamed cauliflower rice and 3 meatballs with sauce and garnished with parsley in a glass meal prep container.
Drizzle with sauce from the pan and garnish with parsley before storing in meal prep containers!

🍴 Net carbs

Each meal prep low-carb meatballs container contains 4.8 grams of net carbs per serving. Net carbs are calculated by taking total carbs, subtracting fiber, and subtracting sugar alcohols. This low-carb high-protein meal prep recipe, as written, yields 4 servings and 1 serving is equivalent to 3 meatballs, sauce, and ~105g cauliflower rice.

The complete nutrition information for this recipe, including the calorie content, total carbs, protein, and fat per serving, can be found in the nutrition label located below the recipe instructions.

👉 Ingredient substitution suggestions

  • Steamable Frozen Cauliflower Rice: You can easily make your own by pulsing cauliflower florets in a food processor until riced. Then, cook in the microwave or steam on the stovetop until soft.
  • Ground Beef: Ground chicken, turkey, or pork would all work great in this recipe.
  • Shredded Mozzarella: I like the taste of mozzarella in these meatballs, but you could also use cheddar cheese.
  • Egg: If you can’t have eggs, you could try using a “chia egg.” To make a chia egg, mix together 1 tablespoon of chia seeds with 3 tablespoons of water. Let the mixture sit for 5 minutes.
  • Coconut Aminos: Tamari or liquid aminos can be subbed for coconut aminos or, if you eat soy, you can substitute soy sauce all at a 1:1 ratio. You can also omit this ingredient; the net carb content per serving will decrease slightly if you do.
  • Unsalted Butter: Ghee can be used in place of butter at a 1:1 ratio in this recipe.
  • Unsalted Chicken Stock: Chicken stock with salt can be used; however, I suggest you omit the added salt in this recipe. You could also use beef, vegetable, or seafood stock.
  • Hot Sauce: If you don’t have hot sauce, you can use chili sauce. Just be sure to check that it doesn’t include added sugar.
  • Red Pepper Flakes: If you don’t have red pepper flakes, you can use ground cayenne pepper or omit them to tone down the heat.

Keep in mind any changes you make to this recipe will modify the total net carbs.

✨ Variations

  • Use zucchini noodles (“zoodles”) in place of or along with the cauliflower rice.
  • Roast some broccoli florets to add to your meal prep containers.
  • Drizzle some homemade tzatziki atop the meatballs.

💬 FAQs

When dividing up for meal prep, what should the measurements be?

If tracking nutritional content is important to you, each meatball should weigh between 49 and 50 grams before being cooked, and each meal prep container should hold ~105 grams of cooked cauliflower rice. If you’re just “winging it,” you don’t need to worry about measuring everything precisely; you can eyeball the size of the meatballs and the amount of cauliflower rice you add to the containers.

Can I use something other than cauliflower rice?

Yes, zucchini noodles, spaghetti squash, or even just steamed broccoli would all be great substitutes for cauliflower rice. Keep in mind that the nutrition information will change if you substitute the cauliflower rice for another vegetable.

How should I store the meal-prepped meatballs and cauliflower rice?

Store the prepared recipe in 4 separate airtight containers (glass or plastic is fine) in the refrigerator for up to 4 days. If separating the prepared recipe into different containers isn’t necessary for you, just use 1 large container and portion it out as you serve it throughout the week.

How should I reheat this recipe after I’ve meal-prepped it?

Reheating in the microwave is going to be the easiest option. Microwave for about 1-2 minute(s), depending on the wattage of your microwave. Alternatively, you can dump everything from your container into a pan and cook on the stovetop over medium heat until warmed throughout, about 5-8 minutes.

Can I freeze these meatballs?

Yes! You can freeze these meatballs. Just skip the cauliflower rice steps and prep the cauliflower rice once you’re ready to eat the meatballs. Once the meatballs have cooked, let them cool completely, then transfer them to a freezer-safe container or bag. Freeze for up to 3 months. When ready to eat, defrost in the refrigerator overnight, then reheat in the oven, microwave, or stovetop.

📚 More low-carb meal prep ideas

  • Meal Prep Firecracker Ground Chicken
  • Meal Prep Saucy Salmon With Parsley Cauliflower Rice
  • Korean Ground Beef Meal Prep Bowls
  • Meal Prep Cajun Shrimp And Cauliflower Rice
  • Tuscan Chicken And Cauliflower Rice Meal Prep
  • Low-Carb Greek Salad Meal Prep Jars

🍽 Recipe

Looking for more free recipes?

Subscribe to my email list and follow along on Instagram, Facebook, TikTok, Pinterest and Twitter for all of the latest updates.

Steamed cauliflower rice and 3 meatballs with sauce and garnished with parsley in a glass meal prep container.

Meal Prep Low-Carb Meatballs and Cauliflower Rice


  • Author: Sara Nelson
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: American
  • Diet: Gluten Free
Print Recipe
Pin Recipe

Description

This Meal Prep Low-Carb Meatballs And Cauliflower Rice recipe features homemade ground beef meatballs made with shredded mozzarella, fresh parsley, coconut aminos, herbs, and spices served atop steamed cauliflower rice. This meal prep low-carb high-protein meal can be made in 30 minutes and yields a delicious, filling, and quick lunch or dinner!


Ingredients

  • 15 oz (1 1/2 bags) frozen steamable cauliflower rice (I use Green Giant)
  • 1 lb ground beef
  • 1/2 cup (56g) shredded mozzarella cheese
  • 1/4 cup (~7g) chopped fresh parsley
  • 1 egg
  • 1 Tablespoon (15g) minced garlic
  • 2 teaspoons (10mL) coconut aminos, optional but suggested
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon salt, plus more when serving, based on taste preferences
  • 1/4 teaspoon pepper
  • 1/4 cup (2 oz) unsalted butter, divided
  • 3/4 cup (180mL) unsalted chicken stock
  • 2 teaspoons (10g) hot sauce
  • 1/2 teaspoon red pepper flakes

Materials:

  • 4 glass storage containers

Instructions

  1. Microwave steamable cauliflower rice according to bag instructions.
  2. While cauliflower rice cooks, to a large mixing bowl, add ground beef, shredded mozzarella, fresh parsley, egg, minced garlic, coconut aminos, Italian seasoning, onion powder, salt, and pepper. Using hands, mix together until all ingredients are well-combined. Form mixture into 12 equal-sized balls and place each on parchment paper-lined plate.
  3. In a pan over medium-high heat, melt 2 tbsp (1 oz) butter. Add meatballs and cook 5-6 minutes on first side, then flip, and reduce stovetop heat to medium to cook for 5-6 minutes on other side. Cook until meatballs are browned and inside is cooked through. Turn stovetop heat off, transfer meatballs to clean plate, and set aside. Do not discard juices from pan.
  4. Using a wooden spoon, scrape up any browned bits from bottom of pan. Then, in same pan over medium heat, melt remaining 2 tbsp (1 oz) butter. Add chicken stock, hot sauce, and red pepper flakes. Simmer sauce until thickened, about 2-3 minutes, stirring occasionally.
  5. Remove steamed cauliflower rice from microwave and spoon into meal prep containers. Add 3 meatballs to each container, then drizzle sauce atop meatballs, and garnish with fresh parsley. Store in the refrigerator until ready to eat, then microwave to reheat. Season with additional salt based on taste preferences.

Recipe Notes:

Weight Of Raw Meatballs: Each meatball weighed between 49g-50g before being cooked.

Amount Of Cauliflower Rice In Each Container: I included ~105g of cauliflower rice in each container.

Refrigerator Storage: Store the prepared recipe in 4 separate airtight containers (glass or plastic is fine) in the refrigerator for up to 4 days. If separating the prepared recipe into different containers isn’t necessary for you, just use 1 large container and portion it out as you serve it throughout the week.

Reheating: Microwave for about 1-2 minute(s), depending on the wattage of your microwave. Alternatively, you can dump everything from your container into a pan and cook on the stovetop over medium heat until warmed throughout, about 5-8 minutes.

Net Carbs: Each meal prep container contains 4.8 grams of net carbs per serving. Net carbs are calculated by taking total carbs, subtracting fiber, and subtracting sugar alcohols. The recipe, as written, yields 4 servings and 1 serving is equivalent to 3 meatballs, sauce, and ~105g cauliflower rice.

Keywords: low-carb high-protein meal prep, meatballs and cauliflower rice, low-carb meal prep ideas, meal prep meatballs

Did you make this recipe?

Tag me on Instagram at @realbalanced or leave me a comment & rating below.

Recipe Card powered byTasty Recipes
  • Facebook150
  • Twitter
  • Email
Previous Post
Mini Spicy Canned Salmon Patties
Next Post
Keto Sunflower Seed Flour Pizza Crust

Reader Interactions

Leave a Comment Cancel reply

Your email address will not be published. Required fields are marked *

Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

Primary Sidebar

Welcome, Friend!

My name is Sara Nelson, and I am the face behind Real Balanced. I am a Mom to two and a proud Wisconsinite. Here, you will find easy and delicious tried-and-true recipes that can often be made in minimal time. Read More
K Keto W Whole30 P Paleo DF Dairy-Free CF Coconut-Free VG Vegetarian V Vegan NF Nut-Free EF Egg-Free IP Instant Pot

Popular Recipes

Golden Jicama Fries garnished with freshly chopped parsley on a parchment paper-lined plate atop a marble counter.
Net Carbs:3g

Golden Baked Jicama Fries

overhead hero image buffalo chicken tenders on a baking pan with spoon on top of a marble counter
Net Carbs:0.6g

Keto Buffalo Chicken Tenders

Bacon Wrapped Mini Peppers on a plate with a bowl of the Everything Bagel Dip.
Net Carbs:1.3g

Bacon Wrapped Mini Peppers

Close-up shot of the Low-Carb Creamy Spinach Chicken Bake sprinkled with pepper and paprika, scooped by a spoon with the melted cheese stringing under.
Net Carbs:5.3g

Low-Carb Creamy Spinach Chicken Bake

Overhead close-up shot of Everything Bagel Seasoning Cucumber Boats atop a marble plate. The plate rests atop a marble countertop.
Net Carbs:2.5g

Keto Cucumber Boats: Everything Bagel Seasoning With Avocado

Two bowls of Keto Zuppa Toscana on a marble counter. One of the bowls has a spoon in it.
Net Carbs:2.8g

Keto Zuppa Toscana

30-Minute Recipes

side angle shot of creamy asparagus pasta in a bowl with fork
Net Carbs:5.4g

Low-Carb Creamy Bacon Asparagus Pasta

image of a scallop scooped by a spoon from a pan of lemon garlic scallops
Net Carbs:3.7g

Lemon Garlic Scallops

Creamy Dill Cucumber Onion Salad (With Sour Cream And Mayo) in a ceramic bowl with serving spoons atop a marble counter.
Net Carbs:4.5g

Creamy Dill Cucumber Onion Salad (With Sour Cream And Mayo)

a hand holding green bell pepper sandwich atop cutting board and marble countertop
Net Carbs:7.1g

Bell Pepper Sandwich

Coconut Curry Thai Turkey Meatballs garnished with fresh parsley served atop steamed cauliflower rice in a shallow bowl. The bowl rests atop a marble counter.
Net Carbs:4.9g

Coconut Curry Thai Turkey Meatballs

Overhead shot of a large pan with the One-Pan Creamy Dijon Chicken garnished with bacon crumbles, fresh parsley, and freshly-cracked pepper. The pan sits atop a marble countertop.
Net Carbs:3.7g

One-Pan Creamy Dijon Chicken

eBook cover for 30-minute low-carb recipe book.
Subscribe & receive my Free 30-Minute Low-Carb Recipes eBook!
Finding time to make quick, delicious, and low-carb meals, snacks, and desserts can feel like a challenge, but it doesn't have to be! This eBook contains 10 recipes that are low-carb that can be made and served in just 30 minutes! Sign Me Up!

Reader Favorites

Overhead shot of a large pan with the One-Pan Creamy Dijon Chicken garnished with bacon crumbles, fresh parsley, and freshly-cracked pepper. The pan sits atop a marble countertop.
Net Carbs:3.7g

One-Pan Creamy Dijon Chicken

Two bowls of Keto Zuppa Toscana on a marble counter. One of the bowls has a spoon in it.
Net Carbs:2.8g

Keto Zuppa Toscana

Close-up shot of the Low-Carb Creamy Spinach Chicken Bake sprinkled with pepper and paprika, scooped by a spoon with the melted cheese stringing under.
Net Carbs:5.3g

Low-Carb Creamy Spinach Chicken Bake

Coconut Curry Thai Turkey Meatballs garnished with fresh parsley served atop steamed cauliflower rice in a shallow bowl. The bowl rests atop a marble counter.
Net Carbs:4.9g

Coconut Curry Thai Turkey Meatballs

Overhead shot of a pot with the Creamy Parmesan Sausage Soup garnished with chopped fresh parsley and shredded Parmesan. There is also a wooden spoon in the pot. The pot rests on a beige kitchen towel atop a marble countertop.
Net Carbs:7.4g

Creamy Keto Italian Sausage Soup

As Featured On
Back to Top

Follow Along

  • Join My Groups
  • Nut-Free Keto Recipes
  • Real Balanced Friends
  • 30-Minute Recipes
© Real Balanced 2023
  • Privacy Policy
  • Terms of Use
  • Disclaimers
Site Credits Designed by Melissa Rose Design Developed by Once Coupled Back to Top
As an Amazon Associate, I earn from qualifying purchases.
  • 150
270 shares
270 shares
  • 150