Since starting the keto diet, you’ve likely been figuring out new ways to enjoy your meals without feeling deprived. One of the trickiest parts of any diet change is discovering fresh takes on favorite dishes to keep things interesting.
Simplifying your approach is crucial for maintaining any lifestyle change. Meal prepping is a fantastic strategy for having keto-friendly options readily available, preventing those impromptu kitchen raids for snacks.
Here’s a helpful meal prep tip: Choose a few basic recipes and vary a couple of key ingredients in each to effortlessly create new variations.
For instance, if you’re packing the same salad for lunch daily, switch up the dressings between two or three options to keep your lunches exciting.
This principle works great with keto meatballs, too. With just five main ingredients and four simple steps, this meatball recipe is a valuable addition to your keto meal plan. Double up on the ingredients, then select two or three different sauces to diversify your meals throughout the week.
Next, you’ll find out how to make traditional meatballs that fit perfectly into a keto diet and explore five varied ways to prepare them.
Traditional meatball recipes typically include a type of ground meat—such as turkey, beef, pork, or Italian sausage—mixed with breadcrumbs, eggs, fresh parsley, and Italian seasoning.
To adapt any meatball recipe for a keto diet, replace the breadcrumbs with a low-carb alternative. Almond flour or almond meal, which have a coarse texture similar to traditional breadcrumbs, work well for this purpose.
This straightforward substitution creates a keto-friendly meatball that contains 12 grams of protein, 10 grams of fat, and less than one gram of net carbs per serving.
Interestingly, this recipe eliminates breadcrumbs entirely, instead relying on mozzarella and parmesan cheeses to achieve juicy, tender meatballs while keeping the net carbs under one gram each.
For those using ground turkey, if the meatballs seem too dry, consider mixing in some almond meal or crushed pork rinds in place of breadcrumbs. Adding grated zucchini can also enhance moisture.
The following recipe is straightforward and doesn’t call for any specialized equipment. Simply use a large bowl to mix your meat ingredients and a baking sheet to cook them.
If you enjoy meatballs with a bit more texture, try browning them first in a cast-iron skillet over medium heat, then move the skillet directly to a preheated oven to finish cooking.
Keto Meatballs, Five Different Ways
These keto meatballs are not only delicious but also incredibly versatile. With just one basic recipe, you can create five distinct meals, each featuring a different flavor. Simply by switching up the sauces, you can enjoy a variety of tastes throughout the week with minimal additional effort.
- Asian-style meatballs: Give your meatballs an Asian twist by tossing them in a garlic sesame keto dressing for a tangy, fusion-style dinner. Pair them with steamed bok choy or an Asian-style slaw.
- Alfredo and cheese meatballs: For a creamy Italian touch, coat your meatballs in a keto-friendly alfredo sauce made from blended cauliflower florets, mozzarella cheese, garlic powder, cream cheese, and heavy cream. Serve with almond flour mozzarella sticks for a hearty Italian meal.
- Pizza meatballs: Instead of the usual marinara, try enveloping your meatballs in a keto-approved pizza sauce and top with parmesan cheese for an innovative take on classic Italian meatballs.
- BBQ meatballs: Avoid the sugars in commercial barbecue sauces by using a homemade keto version made from tomato sauce, apple cider vinegar, liquid smoke, and monk fruit. This mix creates smoky and sweet BBQ meatballs.
- Buffalo meatballs: For a spicy kick, coat your baked meatballs in buffalo sauce (Frank’s brand works well). These make a great party appetizer, especially when served with toothpicks and a side of keto ranch dressing for dipping.
Use Grass-Fed Beef for Your Keto Meatballs
The key ingredient in these keto meatballs is grass-fed ground beef. Opting for grass-fed over grain-fed beef can significantly benefit your health. Here are three reasons why grass-fed beef is a healthier choice:
#1: Higher CLA Content
Grass-fed beef boasts a higher concentration of CLA (conjugated linoleic acid) compared to conventional beef. CLA is a fatty acid known for its health-promoting properties, including aiding in healthy weight loss, improving insulin sensitivity, and potentially preventing certain cancers.
Research indicates that CLA might inhibit tumor growth and has been linked to a lower risk of breast cancer in post-menopausal women. Additionally, CLA is beneficial for maintaining healthy blood sugar levels, as evidenced by a study that showed improved insulin sensitivity in obese children.
#2: Rich in Vitamins and Antioxidants
Grass-fed beef is a superior source of vitamins and minerals, especially vitamins A and E, compared to its grain-fed counterpart. It is also rich in antioxidants such as glutathione and superoxide dismutase, which offer several health benefits:
- Vitamin A: Essential for vision, reproductive health, and immune function.
- Vitamin E: Acts as an antioxidant, helping to neutralize free radicals and boost the immune system.
- Glutathione: Supports muscle repair and overall immune health.
- Superoxide dismutase: Helps break down harmful oxygen molecules in cells, preventing damage to tissues.
#3: Abundant in Essential Electrolytes
Starting a keto diet can lead to the “keto flu,” often due to a lack of electrolytes. Grass-fed beef is rich in crucial electrolytes like sodium, potassium, and magnesium, which can help alleviate these symptoms during the early stages of ketosis.
Despite the USDA no longer regulating the term “grass-fed” as of 2016, you can still ensure you’re purchasing quality meat. Look for the AGA (American Grassfed Association) certification or buy directly from trusted local farmers to ensure you are getting genuine grass-fed beef.
Work These Easy Keto Meatballs Into Your Weekly Meal Plan
With a bit of patience and strategic planning, meal prep on the ketogenic diet can be straightforward. Opt for simple keto recipes that you can whip up any evening, saving time and keeping you aligned with your keto goals since many meals can be prepped in advance.
This versatile meatball recipe is perfect for weekly meal prepping, offering five different serving options. With each meatball containing less than a gram of carbohydrates, it’s easy to manage your daily carb intake while still enjoying the robust flavors you expect from a meatball.
Additionally, this recipe doubles as a delightful keto meatloaf for those times you crave some classic comfort food. Simply transfer the mix from the bowl to a casserole dish and bake.
INGREDIENTS
- 1 lb. ground beef
- 1 large egg
- 1/2 cup grated parmesan
- 1/2 cup shredded mozzarella
- 1 tbsp minced garlic
- 1 tsp black pepper
- 1/2 tsp salt
- 1 scoop Perfect Keto Unflavored Whey Protein (optional)
- 1 scoop Perfect Keto Unflavored Collagen Protein (optional)
INSTRUCTIONS
- Preheat oven to 400 degrees. Line baking sheet with parchment paper.
- In a mixing bowl, using hands, combine all ingredients and knead together until well-incorporated.
- Form mixture into equal-sized meatballs and place on prepared baking sheet.
- Bake for 18-20 minutes.
- Allow to cool slightly and serve warm.
