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Meatballs with Roasted Veggies & Rice – Balanced, Comforting, and Family-Friendly

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A hearty and nutritious dinner featuring juicy baked meatballs, caramelized roasted vegetables, and fluffy rice — perfect for meal prep or a cozy family meal.

Ingredients

Scale

For the Meatballs

  • 1 lb ground beef or turkey

  • 1/3 cup breadcrumbs

  • 1 egg

  • 2 cloves garlic, minced

  • 1/4 cup onion, finely diced

  • 1 tbsp parsley, chopped

  • 1 tsp dried oregano

  • 1/2 tsp smoked paprika

  • Salt and pepper, to taste

For the Vegetables

  • 1 zucchini, chopped

  • 2 carrots, sliced

  • 1 red bell pepper, chopped

  • 1/2 red onion, sliced

  • 2 tbsp olive oil

  • 1/2 tsp garlic powder

  • Salt and pepper, to taste

For the Rice

  • 1 cup white or brown rice

  • 2 cups water or broth

  • Pinch of salt

Instructions

  • Preheat oven to 425°F. Line 2 baking sheets with parchment.

  • Mix all meatball ingredients in a large bowl. Shape into 1.5-inch balls and place on one baking sheet.

  • Toss chopped vegetables with olive oil, garlic powder, salt, and pepper. Spread on the second baking sheet.

  • Roast both sheets for 20–25 minutes, flipping meatballs halfway through.

  • Meanwhile, cook rice according to package directions. Fluff when done.

  • Assemble bowls with rice, roasted veggies, and meatballs. Garnish with fresh herbs or sauces if desired.

Notes

  • Customize veggies based on what’s in season.

  • Use turkey or plant-based meat for lighter versions.

  • Store leftovers in fridge for up to 4 days.

Find it online: https://savoryproteinstudio.com/meatballs-with-roasted-veggies-rice-balanced-comforting-and-family-friendly/