Recipe description
July 20, 2026
Baked albondigas with courgette
Wholesome baked albondigas with courgette supporting gentle digestion.
Protein Rich
High Protein
Easy Recipe
82%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: tree_nut, egg
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: gluten
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from courgette and vegetables.
- Includes olive oil and herbs providing polyphenols.
- Balanced with protein, healthy fats, and gentle carbs for blood sugar stability.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Beef, mince
250
gram
Zucchini
1
piece
Onion
1
piece
Garlic
2
clove
Fresh herbs
2
tablespoon
Oil, olive
2
tablespoon
Egg
1
piece
Bread-crumbs
4
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Preheat oven to 200°C (400°F) and line a baking tray with parchment paper.
2
Grate the courgette and squeeze out excess moisture using a clean kitchen towel.
3
Finely chop the onion and garlic cloves.
4
In a large bowl, combine beef mince, grated courgette, chopped onion, garlic, breadcrumbs, egg, chopped herbs, salt, and pepper.
5
Mix thoroughly until all ingredients are well combined.
6
Shape the mixture into 12-14 small meatballs and place them on the prepared baking tray.
7
Drizzle olive oil over the meatballs and bake for 20-25 minutes until golden brown and cooked through.
8
Serve warm with your choice of whole grains or greens.
More Recipes For Your Gut
90% Gut Health
90% Gut Health
90% Gut Health
92% Gut Health
92% Gut Health
85% Gut Health
Nutrition
460 kcal
Calories
28 g
Protein
24 g
Carbohydrates
4 g
Fiber
6 g
Sugar
26 g
Fat
5 g
Saturated fat
1.5 g
Salt
FAQ
Can I substitute the beef mince with turkey or chicken?
Yes, you can substitute with turkey or chicken mince; cook until fully cooked (check with a thermometer).
Do I need to squeeze moisture from the courgette?
Yes, grate the courgette and squeeze out the excess moisture.
Are gluten-free breadcrumbs okay to use?
Yes, gluten-free breadcrumbs or crumbs work.
How do I know when the meatballs are cooked?
Bake until golden and the center reaches at least 70°C (158°F).
Can I freeze the meatballs?
Yes. Raw meatballs can be frozen for 1–2 months; bake after thawing. You can also freeze baked meatballs.
Can I prepare these ahead and refrigerate?
Yes; mix the ingredients ahead and refrigerate up to 24 hours before shaping and baking.
What should I serve them with?
Serve with whole grains or greens, such as quinoa, brown rice, or a salad.
Can I adjust the spices?
Yes; adjust salt, pepper, and herbs to taste.
What if the mixture is too wet or too dry?
If too wet, add more breadcrumbs; if too dry, add a splash of olive oil or an extra egg.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.