How to Make Simple Keto Meatballs - Perfect Keto (2022)

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Since adopting the keto diet, you’ve probably been busy figuring out what you’re going to eat now and how to keep it interesting. One of the most challenging parts of changing your diet is finding new versions of the meals you love so you don’t feel like you’re missing out on anything.

Making things as easy as possible is key to staying on track with any lifestyle change. The meal prepping trend makes it a snap to keep keto-friendly foods on hand and helps you from wandering into the kitchen looking for something to eat.

Here’s a meal prep hack: Select a few fundamental recipes, then swap out a few core ingredients in each of them to create a new recipe with minimal effort.

For example, if you pack the same salad for lunch each day, rotate between two or three salad dressings to keep your meals fresh and exciting.

You can apply the same tactic to keto meatballs.

With just five core ingredients and four steps to follow, this easy meatball recipe makes an excellent addition to your keto meal plan. Simply double the ingredients, then choose two or three sauces to round out your weekly meal prep.

(Video) Simple Keto Meatballs

Below, you’ll learn how to make traditional meatballs that are keto-friendly and how to prepare this recipe in five different ways.

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How to Make Keto Meatballs

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Most traditional meatball recipes combine some sort of ground meat (ground turkey, ground beef, ground pork, or Italian sausage) with bread crumbs, eggs, fresh parsley, and Italian seasoning.

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To make any meatball recipe keto, simply swap out the bread crumbs for a low-carb alternative. Typically, a gluten-free flour with a grainy texture works best, such as almond flour or almond meal.

(Video) Perfect Keto Meatballs

This simple swap results in a low-carb meatball recipe packed with 12 grams of protein, 10 grams of fat, and less than one gram of net carbs into a single serving.

That said, you may notice that this recipe doesn’t include any bread crumbs at all. These meatballs are juicy and tender from the addition of mozzarella and parmesan cheeses, which still limits the net carbs to less than one gram per meatball.

If you’re using ground turkey and find your meatballs are too dry, try adding some almond meal or pork rindsas you would use bread crumbs. You can even add zucchini to meatballs to increase their moistness.

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The recipe below doesn’t require any fancy equipment. All you need is a large bowl to assemble your meat mixture and a baking sheet.

If you prefer meatballs with a bit more texture, consider searing them in a cast-iron skillet over medium heat, then transfer the entire skillet to a preheated oven.

Keto Meatballs, Five Different Ways

These keto meatballs aren’t just delicious — they’re also versatile. That’s right. With just one meatball recipe, you can enjoy five different meals, all with completely different flavors. By preparing a variety of sauces, you can enjoy different flavors each weeknight, all with minimal effort.

  1. Asian-style meatballs: By tossing your meatballs in thisgarlic sesame keto dressing, you can have a deliciously tangy, Asian-fusion dinner. Pair with steamed bok choy or an Asian-style slaw.
  2. Alfredo and cheese meatballs:This keto-friendly,cheesy alfredo sauceblends cauliflower florets with mozzarella cheese, garlic powder, cream cheese, and heavy cream for a rich, thick sauce. Serve alongside almond flourmozzarella sticksfor a complete Italian meal.
  3. Pizza meatballs:Many people serve meatballs with marinara sauce — why not switch things up a bit? Toss your meatballs in this keto-approvedpizza sauceand sprinkle with parmesan cheese for a new twist on classic Italian meatballs.
  4. BBQ meatballs: Most store-bought brands of barbecue sauce are filled with added sugar. Thisketo versionis made from tomato sauce, apple cider vinegar, liquid smoke, and monk fruit, resulting in smoky ‘n’ sweet barbecue meatballs.
  5. Buffalo meatballs:To make buffalo-style meatballs, all you need to do is toss your baked meatballs in buffalo sauce (try Frank’s brand). For a party-friendly appetizer, serve with toothpicks and dip in thisketo ranch dressing.

Use Grass-Fed Beef for Your Keto Meatballs

The main ingredient in these keto meatballs is grass-fed ground beef. Why is it important to choose grass-fed beef over grain-fed beef? Here are three ways grass-fed beef supports your health.

#1: Grass-Fed Beef Is High in CLA

Grass-fed beef contains more CLA (conjugated linoleic acid) than conventional beef. CLA is a fatty acid associated with health benefits like healthy weight loss, insulin sensitivity, and, in even cancer prevention[*].

(Video) Easy Keto Meatballs! (Keto Super Bowl Party Food!)

One in vitro study suggests that CLA may prevent tumor growth[*], while another study associated CLA intake with breast cancer prevention in post-menopausal women[*].

CLA also helps support healthy blood sugar levels. In a study on obese children researching the effect of healthy fats on insulin levels, CLA improved insulin sensitivity[*].

#2: Grass-Fed Beef Is Full of Vitamins and Antioxidants

Grass-fed beef contains more vitamins and minerals than grain-fed beef, particularly vitamins A and E. It also contains several antioxidants, including glutathione and superoxide dismutase[*]. Here’s how these vitamins and antioxidants may benefit your health:

  • Vitamin A: Vitamin A has been shown to support the health of your vision, reproduction, and immune system.
  • Vitamin E: Vitamin E may act as an antioxidant in your body, preventing free radicals and supporting your immune system[*].
  • Glutathione: Glutathione may help build and repair muscle tissue and support your immune system[*].
  • Superoxide dismutase:This enzyme may break down potentially harmful molecules in cells that can damage tissues[*].

#3: Grass-Fed Beef Contains Ample Electrolytes

Many people experience the keto fluwhen first beginning their keto journey. There are a few reasons you might suffer from keto flu when you’re just starting out. But the biggest culprit is depleted electrolytes.

Increasing electrolyte-rich foods during your fat-adaptation period can help ease the transition. Sodium, potassium, and magnesium are the three primary electrolytes and all are found in grass-fed meat.

As of 2016, grass-fed is no longer a term that is regulated by the USDA. So, how will you know you’re getting a quality product? If grass-fed meat from your local market doesn’t have the AGA (American Grassfed Association) seal of approval, a local farmer is your next safest bet.

Work These Easy Keto Meatballs Into Your Weekly Meal Plan

With a little patience and some planning, meal prep on the ketogenic diet doesn’t have to be complicated. Stick to quick keto recipes you can prepare any night of the week. Not only will this help you stay on track with keto, but it’ll lead you to some of the fastest dinners since many of your dishes are prepared ahead of time.

This meatball recipe can be prepared in five different ways, making it a no-brainer for your weekly meal prep. With less than a gram of carbohydrates per meatball, you’ll keep your daily carb count low without sacrificing any of the flavors you’ve come to expect from a meatball.

As an added bonus, you’ll find this meatball recipe also makes a delicious keto meatloaf when you’re in the mood for old-fashioned comfort food. Simply drop it straight from the mixing bowl into your casserole dish and cook.

For more meal prep hacks, check out thePerfect Keto Essential Guide to Effortless Meal Prep.

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(Video) Easy Keto Meatballs

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Simple Keto Meatballs

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★★★★★4.5 from 26 reviews

Take it back to basics with these keto meatballs. They’re the perfect addition to your meal whether you’re making them for yourself or hosting a dinner party.

  • Author: Sara Nelson
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 8-10 meatballs 1x
  • Category: Dinner
  • Cuisine: European

Scale

Ingredients

  1. Preheat oven to 400 degrees. Line baking sheet with parchment paper.
  2. In a mixing bowl, using hands, combine all ingredients and knead together until well-incorporated.
  3. Form mixture into equal-sized meatballs and place on prepared baking sheet.
  4. Bake for 18-20 minutes.
  5. Allow to cool slightly and serve warm.
(Video) easy keto meatballs recipe - keto and low-carb meatballs | quick and easy keto recipes 2022

Nutrition

  • Serving Size: 1 meatball
  • Calories: 153
  • Fat: 10.9g
  • Carbohydrates: 0.9g (Net Carbs: 0.7g)
  • Protein: 12.2g

Keywords: keto meatballs

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FAQs

Can I eat meatballs on keto? ›

The Short Answer. Meatballs are not Keto, but there are Keto meatball alternatives.

Can you substitute almond flour for breadcrumbs in meatballs? ›

Almond flour (sometimes sold as almond meal) has a coarse texture and a nutty flavor, making it a great gluten-free substitute for bread crumbs. You can use it in meatball or meatloaf mixture, but we especially like using it to dredge meats like pork chops to create a crispy exterior.

How many carbs are in meatballs with sauce? ›

Meatballs, with tomato sauce (1 medium - 1 1/2" diameter) contains 3.5g total carbs, 3.1g net carbs, 4.7g fat, 5.5g protein, and 80 calories.

What can I use instead of breadcrumbs for keto meatballs? ›

Breadcrumb Substitutes

Almond flour or almond meal. Crushed nuts. Keto bread crumbs. Psyllium husk.

How many carbs are in homemade meatballs? ›

Popular Types of Meatballs
Beef Meatballs
Net Carbs(g)Total Carbs(g)
1 small0.961.06
1 medium2.022.12
1 large2.983.18
31 more rows

What can I add to meatballs instead of breadcrumbs? ›

Try crushed up saltine crackers in place of breadcrumbs in meatloaf or meatballs—the crackers have a mild flavor and can turn into pretty fine crumbs. Just give them a good crush or a quick turn in the food processor before using.

Is panko allowed on keto diet? ›

Panko Breadcrumbs are not keto-friendly because they are high in carbs and they contain sugar.

How do you bind meatballs without eggs? ›

WHAT CAN YOU USE TO BIND MEATBALLS INSTEAD OF EGG?
  1. 2 tablespoons buttermilk per egg.
  2. 3 tablespoons of plain yogurt per egg.
  3. 1/4 cup ricotta cheese per egg.
  4. 3 tablespoons unsweetened apple sauce per egg.
May 17, 2021

Is tomato sauce OK for keto diet? ›

Tomato-based products, such as sauces, juices, and canned tomatoes, may contain added sugars, making them less suitable for a ketogenic diet.

How many carbs are in meatballs with bread crumbs? ›

A traditional meatball made with breadcrumbs can have between 3 to 12 grams of carbs per meatball.

Are meatballs high in carbs? ›

Meatballs, without sauce, beef (3 ounce) contains 9.4g total carbs, 8.7g net carbs, 14.2g fat, 16.5g protein, and 236 calories.

Are homemade meatballs healthy? ›

The beef in meatballs also is a rich source of micronutrients, particularly zinc, iron and vitamin B12. According to the National Institutes of Health, zinc is a potent antioxidant involved in DNA repair and replication. The recommended daily amount for zinc is 8 milligrams for women and 11 milligrams for men.

How many meatballs are a serving? ›

Meatball Size Counts on Portion Control

You can make five to six 1-inch meatballs per person or two to three 2-inch meatballs per person. A recipe using 32 to 35 lbs. ground meat with fillers or a recipe using 20 to 24 lbs.

What pasta goes best with meatballs? ›

It should require no more effort than the splitting of a readily yielding meatball with your cutlery and, next, scooping that meat up with whatever is around it on the plate. Spaghetti or any long ribbon pasta, in contrast, is a right palaver.

Are meatballs high in carbs? ›

Meatballs, without sauce, beef (3 ounce) contains 9.4g total carbs, 8.7g net carbs, 14.2g fat, 16.5g protein, and 236 calories.

Can I eat meatballs on a diet? ›

Meatballs are often high in sodium and fat, but they are also a good source of protein. Choose meatballs made with leaner meats or eat them in moderation.

Can I have tomato sauce on keto? ›

Tomato-based products, such as sauces, juices, and canned tomatoes, may contain added sugars, making them less suitable for a ketogenic diet.

Do subway meatballs have carbs? ›

Meatball And Spaghetti Sauce Submarine Sandwich, Subway Meatball Sub (1 sandwich) contains 34.5g total carbs, 32.2g net carbs, 20.7g fat, 28.1g protein, and 444 calories.

Videos

1. Easy Keto Meatballs
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2. Keto Meatballs!
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3. Our FAVORITE Keto Meatballs!
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4. keto and low carb meatballs - easy keto meatballs recipe - | quick and easy keto recipes 2022 #3
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5. Easy Keto Meatballs
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6. Easy Keto Meatball Recipe
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