Keto Broccoli Meat Bowls

Keto Broccoli Meat Bowls

Baked broccoli tastes so good, top with with cheese it’s heavenly. And it’s inside a bowl made of meat. 

TOOLS and GADGETS

  • Food Processor, it cuts the prep time to mere minutes
  • Hand Grater, if  don't have a processor
  • Mixing Bowls

TIPS and SUBSTITUTIONS

  • I used 20 percent fat. I believe it’s quite suitable for Keto followers without being too greasy or too high in cholesterol and calories. I tried it with higher fat contents it works well since baked in the oven. At leaner percentages meat bowls get too dry, no amount of cheese can save them.
  • 80/20 is also ideal that your bowls will keep their shapes better. 
  • You can use other low carb veggies also, spinach, zucchini, chards etc work really really well. I strongly advise you also try chards
  • Flaxseed Flour can be replaced with same amount of oat fiber,  ground chia seeds (add 2 tbs of water)
  • You can completely omit flaxseed, make sure you drain the onion completely so that your mixture is  shapeable
  • You also can skip tomato paste, it adds color and zest though.

KETO Broccoli Meat Bowls

Category

Main Dish

Servings

5-6

Prep Time

15 Minutes

Cook Time

40 Minutes

Net Carbs

2g

Calories

300

Fancy way to serve broccoli and meatballs, perfectly keto and kids approved

Ingredients

  • 1 lb ground beef (80/20)
  • 1/2 medium onion
  • 1/2 cup ground flaxseed
  • 1 cup fresh parsley
  • 1 ts tomato paste
  • 1 egg
  • 2 cups Fresh or frozen broccoli, thawed and chopped
  • Salt and Pepper to taste
  • 1 Cup Shredded Mozzarella

Directions

  • Quarter half an onion and add it to the food processor, process until coarsely shredded(about 10 seconds)
  • Add fresh parsley leaves and prices for 5 more seconds
  • Add in meat, flax seed, egg, tomato paste, salt and pepper. Start the processor and run it until the mixture resembles a dough , about a minute
  • If you dont have a food processor, grate Onion and mince parsley leaves
  • Add in meat, flax seed, egg, tomato paste, salt and pepper. Mix it well by kneading for a few minutes
  • Preheat oven to 400
  • Grease your hands, Take tennis ball sized pieces from the meat mixture, shape it into a ball
  • Make a well with your finger and enlarge the well so that the bottom and sides are about 1/4 inch thin
  • Line the bowls on a cookie sheet, no need to grease the cookie sheet
  • Dice broccoli and fill the meat bowls evenly
  • Bake 30 minutes in the oven
  • Top with mozzarella cheese or any semi soft cheese you choose
  • Transfer back to oven and bake another 5 minutes until the cheese melted and slightly browned
  • Sprinkle with crushed red peppers and serve hot

4 comments


  • Maryjane

    Can you freeze this before or after baking?


  • Sonja Sneddon

    This makes the fourth time I have made this recipe and I think it’s very good and I enjoy it very much.


  • Sonja Sneddon

    This is my third time to make these they’re very good and filling and don’t take too long to make.


  • Sonja Sneddon

    Made Broccoli Meat Bowl for first time this week, had a little trouble making the little bowls it took longer than expected. Well worth the effort they are delicious and I will be making them often.


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About Michelle Oten

Michelle Oten is the founder of GOALZ Chocolates. She comes from five generations of European chocolatiers and is a low-carb diet enthusiast. A chocolate lover herself, she explored ways to make sweet treats without causing blood sugar spikes. After years of experimenting, she succeeded in crafting exquisite sugar-free chocolates that enable diabetics, keto dieters, and those limiting sugar to satisfy their sweet cravings while maintaining a low-carb lifestyle.