Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Meatballs with Roasted Veggies & Rice

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

A complete family-friendly weeknight meal of savory roasted meatballs and tender-crisp vegetables served over fluffy rice. Simple to prepare on one pan plus rice, this balanced dish offers lean protein, colorful veggies, and complex carbs with minimal cleanup. Perfect for busy evenings, meal prep, and pleasing picky eaters.

  • Total Time: 45 minutes
  • Yield: 6 servings 1x

Ingredients

Scale

For the Meatballs: 1.5 lbs ground lean beef (85/15 or 90/10)

1/2 cup breadcrumbs (Panko or regular)

1 large egg

1/4 cup milk (any kind)

1/4 cup grated Parmesan cheese (optional)

2 cloves garlic, minced (or 1 tsp garlic powder)

1 tsp dried Italian seasoning

1 tsp salt

1/2 tsp black pepper

For the Roasted Vegetables: 3 cups broccoli florets (from 1 large head)

2 cups peeled and chopped carrots (about 34 medium)

1 medium red onion, cut into wedges

2 large bell peppers, chopped (any color)

3 tbsp olive oil

1/2 tsp salt

1/4 tsp black pepper

1/2 tsp dried rosemary or thyme (optional)

For Serving: 4 cups cooked rice (brown, white, or quinoa)

2 tbsp fresh chopped parsley (optional garnish)

Instructions

1. 1. Preheat oven to 400°F (200°C). Line a large rimmed baking sheet with parchment paper. Start cooking rice according to package directions.

2. 2. In a large bowl, combine ground beef, breadcrumbs, egg, milk, Parmesan (if using), garlic, Italian seasoning, salt, and pepper. Gently mix with your hands until just combined. Roll into 1.5-inch meatballs (about 20-24). Place on one side of prepared baking sheet.

3. 3. In a separate large bowl, combine broccoli, carrots, onion, and bell peppers. Drizzle with olive oil, then sprinkle with salt, pepper, and rosemary/thyme (if using). Toss to coat evenly. Arrange in a single layer on the other side of the baking sheet, around the meatballs. Do not overcrowd.

4. 4. Roast for 25-30 minutes, until meatballs are cooked through (internal temp 160°F/71°C) and vegetables are tender-crisp and lightly caramelized. Halfway through (about 15 minutes), toss vegetables and flip meatballs.

5. 5. Remove from oven. Divide rice among plates. Top with meatballs and roasted vegetables. Garnish with parsley if desired. Serve immediately.

Notes

Pro Tips: Do not overmix meatballs to keep them tender. Cut vegetables into uniform sizes for even cooking. Use two baking sheets if necessary to avoid overcrowding; vegetables steam instead of roast when crowded. Parchment paper makes cleanup easy. Rest meatballs 5 minutes after roasting to redistribute juices. For meal prep, roll raw meatballs up to 24 hours ahead; chop veggies in advance. Involve kids in rolling meatballs. Storage & Reheating: Refrigerate leftovers in airtight containers up to 3-4 days. Freeze cooked meal up to 2-3 months (thaw overnight in fridge). Reheat in microwave (add water/broth, 2-3 min), oven (350°F, covered, 15-20 min), or stovetop (with oil, 5-7 min). Ensure internal temp reaches 165°F when reheating. Variations: Swap ground beef for turkey/chicken/pork. Use gluten-free breadcrumbs or oats. Add red pepper flakes for heat. Try Mediterranean twist with mint and lemon zest, or Asian version with ginger, soy sauce, and sesame oil. Grate zucchini or carrot into meatballs for hidden veggies. Swap vegetables seasonally (sweet potatoes, Brussels sprouts, zucchini, cherry tomatoes). Serve with quinoa, couscous, cauliflower rice, or pasta. Add marinara, pesto, balsamic glaze, or yogurt dill sauce.

  • Author: Charlotte Johnson
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Category: Dinner, Main Course
  • Method: Roasting
  • Cuisine: American
  • Diet: not specified

Nutrition

  • Serving Size: 1 serving (approx. 4-5 meatballs + 1 cup veggies + 2/3 cup rice)
  • Calories: 585
  • Sugar: 8g
  • Sodium: 810mg
  • Fat: 23g
  • Saturated Fat: 8g
  • Unsaturated Fat: 12g
  • Trans Fat: 0g
  • Carbohydrates: 55g
  • Fiber: 6g
  • Protein: 35g
  • Cholesterol: 105mg