Beef and Cauliflower Meatballs in Tomato Sauce

By AislePrompt Editorial · Published 2026-05-21 · Updated 2026-05-21

Ground beef meatballs blended with finely processed cauliflower, simmered in a savory tomato sauce to keep veggies hidden and tasty. This Italian-inspired beef recipe, ready in about 55 minutes, pairs ground beef, cauliflower florets, breadcrumbs for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 360 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 lb ground beef
• 2 cups cauliflower florets
• 1/2 cup breadcrumbs
• 1/4 cup parmesan cheese grated
• 1 large egg
• 2 garlic cloves minced
• 1 tsp salt
• 1/2 tsp black pepper
• 2 tbsp olive oil
• 1 can (14 oz) canned diced tomatoes
• 1 small onion finely chopped
• 1 tsp dried basil
• 1/2 cup water

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Instructions

1. Step 1: Preheat oven to 400°F. Pulse 2 cups cauliflower florets in a food processor until finely chopped resembling rice. Steam cauliflower for 5 minutes until tender, then squeeze out excess moisture with a clean towel.
2. Step 2: In a large bowl, combine 1 lb ground beef, steamed cauliflower, 1/2 cup breadcrumbs, 1/4 cup grated Parmesan cheese, 1 large beaten egg, 2 minced garlic cloves, 1 tsp salt, and 1/2 tsp black pepper. Mix gently until combined.
3. Step 3: Form mixture into 18-20 golf ball-sized meatballs and place on a parchment-lined baking sheet. Drizzle 1 tbsp olive oil over meatballs and bake for 15 minutes until browned.
4. Step 4: While meatballs bake, heat remaining 1 tbsp olive oil in a saucepan over medium heat. Sauté 1 finely chopped small onion until translucent, about 4 minutes.
5. Step 5: Add 1 can (14 oz) diced tomatoes, 1 tsp dried basil, and 1/2 cup water to the saucepan. Bring to a simmer and cook for 8 minutes to thicken sauce.
6. Step 6: Transfer baked meatballs into the tomato sauce, cover, and simmer gently for 10 minutes until meatballs are cooked through and sauce flavors meld.