Meat Sauce Low-carb Broccoli Parmesan Cups

Serves: 12

Carbs per serve: 7.6


  • 2 cups broccoli floret
  • 2 cloves garlic, minced, divided
  • 1 cup grated parmesan cheese, divided, plus 2 tablespoons
  • 1 egg
  • 3 tablespoons olive oil, divided
  • 1 onion, diced
  • 1kg ground beef
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • ⅓ cup fresh basil
  • 2 tablespoons fresh parsley, chopped
  • 1 jar of tomato sauce, 1 jar, divided (pick one that is lowest in carbs)
  • 150g tomato paste, 1 can
  • 1 cup shredded mozzarella cheese


  1. Preheat oven to 190˚C
  2. In a food processor add the broccoli, 1 cup of Parmesan, 1 clove of garlic, and 1 tablespoon of olive oil. Pulse until mixture forms a dough like texture, about 2 minutes.
  3. Place 1 tablespoon of the broccoli mixture and press into a well greased muffin tin. Form the mixture into a cup, making the bottom and sides 1 cm thick.
  4. Bake for about 30 minutes until the edges are golden and crispy and the bottom is firm.
  5. Cool the broccoli cups. Once cooled, remove from the muffin tin.
  6. Heat the oven to broil.
  7. Heat olive oil in a large pot over medium heat. Add onions and garlic and cook until softened.
  8. Add the ground beef, breaking it apart with a wooden spoon, and stir until browned.
  9. Mix in 2 tablespoons of the Parmesan, salt, pepper, 3 tablespoons of the basil, and 2 tablespoons of the parsley, and stir to combine.
  10. Add the tomato sauce and the tomato paste. Continue stirring until the meat sauce is bubbling. Reduce heat to low, and cover the pot, simmering for 45 minutes.
  11. Place about a ¼ cup of the meat sauce in the broccoli Parmesan cups. Top with mozzarella cheese.
  12. Grill for 2 minutes until cheese is melted.
  13. Top with the rest of the basil.