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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


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!


  • 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



  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

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