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Keto Garlic Butter Meatballs Meal Prep - Easy, Flavorful, and Ready for the Week

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the meatballs:
  • 1 lb (450 g) ground beef (80–85% lean) or a mix of beef and pork
  • 1/2 cup finely grated parmesan cheese
  • 1 large egg
  • 2 tbsp almond flour (optional, for structure)
  • 3 cloves garlic, minced
  • 2 tbsp fresh parsley, finely chopped (or 1 tsp dried)
  • 1 tsp onion powder
  • 1/2 tsp crushed red pepper flakes (optional)
  • 1 tsp kosher salt
  • 1/2 tsp black pepper
  • For the garlic butter sauce:
  • 6 tbsp unsalted butter
  • 4 cloves garlic, minced
  • 1/2 tsp Italian seasoning or dried oregano
  • Juice of 1/2 lemon (about 1 tbsp), optional but brightens the sauce
  • 2 tbsp fresh parsley, chopped
  • Salt and pepper to taste
  • Optional sides for meal prep:
  • Steamed or roasted broccoli, green beans, or asparagus
  • Cauliflower rice (plain or garlic-herb)
  • Zucchini noodles (zoodles)

Method
 

  1. Preheat and prep: Heat your oven to 400°F (200°C). Line a baking sheet with parchment or lightly grease a baking dish.
  2. Mix the meatballs: In a large bowl, combine ground meat, parmesan, egg, almond flour, garlic, parsley, onion powder, red pepper flakes, salt, and pepper. Mix gently with your hands until just combined. Do not overwork.
  3. Shape the meatballs: Scoop about 1½ tablespoons per meatball. Roll quickly into balls and place on the prepared sheet, spaced out.
  4. Bake until juicy: Bake 12–15 minutes, or until the centers reach 160°F (71°C). They should be cooked through but still tender.
  5. Make the garlic butter: While the meatballs bake, melt butter in a large skillet over medium heat. Add minced garlic and cook 30–60 seconds until fragrant, not browned. Stir in Italian seasoning, lemon juice (if using), and a pinch of salt and pepper.
  6. Coat the meatballs: Transfer hot meatballs to the skillet. Toss gently in the sauce for 1–2 minutes so they absorb flavor. Add chopped parsley.
  7. Taste and adjust: Add more salt, pepper, or lemon to balance the richness. If you want extra sauce for meal prep, add 1–2 tablespoons more butter and a splash of water or broth.
  8. Prepare sides: While the meatballs rest, steam or roast your chosen vegetables and cook cauliflower rice or zoodles. Keep seasonings simple: salt, pepper, olive oil, and maybe a squeeze of lemon.
  9. Assemble meal prep boxes: Divide meatballs and sauce among containers, add your sides, and garnish with extra parsley or grated parmesan.