Healthy Baked Vegetable Meatballs: A healthy, light, and vegetarian recipe, packed with fiber and flavor. Easy to make and perfect for a balanced meal.
The baked vegetable meatballs They're a light recipe, rich in fiber and simple in flavor. Perfect for vegetarians or those looking to reduce their meat intake, they're practical and versatile: you can serve them as a main course or as a healthy snack.
Ingredients (for 2 people – about 10 meatballs)
- 150 g courgettes
- 150 g aubergines
- 150 g carrots
- 100 g potatoes
- 40 g wholemeal breadcrumbs
- 1 whole egg
- 20 g grated Parmesan cheese (optional)
- Chopped parsley to taste
- Salt and pepper to taste
- 1 teaspoon extra virgin olive oil (5 g)
Step-by-step procedure
- Peel and boil the potatoes until soft, then mash them with a fork.
- Grate the aubergines, courgettes and carrots, squeezing them well to remove excess water.
- In a bowl, combine vegetables, potatoes, egg, breadcrumbs, Parmesan cheese (if using), salt, pepper, and parsley.
- Shape the mixture into meatballs and place them on a baking tray lined with baking paper.
- Brush with extra virgin olive oil.
- Bake in a static oven at 180°C for 20–25 minutes, turning them halfway through cooking.
Estimated Calories and Macronutrients (per serving – 5 meatballs)
- Calories: 210 kcal
- Protein: 9 g
- Carbohydrates: 28 g
- Fat: 7 g
Tips & Variations
- Vegan version: replace the egg with 1 tablespoon of crushed flaxseeds + 3 tablespoons of water.
- Extra crunchiness: coat them in wholemeal breadcrumbs or sesame seeds.
- More protein: add 100 g of legumes (chickpeas or lentils) to the mixture.
- On the road: excellent cold, you can take them as a snack on excursions or long journeys.
In the hostel kitchen, the oven spreads a welcoming warmth, while outside the city prepares for another lively evening. On the table, vegetables picked just hours earlier at the market brighten the atmosphere: orange carrots, fresh zucchini, simple yet comforting potatoes. With your hands, you form small meatballs and arrange them on the baking sheet: every gesture is slow, almost ritualistic. As the cooking progresses, the air fills with a delicate aroma that evokes home, even though it's far away. In just a few minutes, you have a dish that exudes authenticity and lightness, perfect for sharing with those traveling with you or enjoying alone after a busy day of exploring.
Useful links
- 👉 Indoor Workout
- 👉 Recipes on the Go
- 👉 USDA FoodData Central
- 👉 Harvard TH Chan – The Nutrition Source
The baked vegetable meatballs They are a light, healthy and versatile recipe: ideal for vegetarians and non-vegetarians, perfect to enjoy hot or cold.
👉 Want to discover more healthy and protein-packed recipes? Explore the section Recipes on the Go and match them with ours Workout to always keep you active and fit.
