Authentic Keto Italian Meatball Recipe🍝

By Ashley Jean June 17, 2023 40 mins read 121 Views

Have you got a hankering for Italian food? Say hello to our irresistible Keto Italian Meatball Recipe - the perfect dish for foodies on a keto diet. This recipe is a keto adaptation of an authentic Italian meatball recipe! We made tender and juicy low-carb meatballs without any breadcrumbs or flour. Let's crank up the heat and get cooking!

Freshly prepared keto meatballs on a plate.

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Preparation and cooking overview

These low-carb Italian meatballs are incredibly easy to prepare! Mix ground meat with seasonings, shape into meatballs, pan-fry until browned, then simmer in sweet-tangy tomato sauce. In just 15 minutes, you'll have a tasty meal ready to wow your family or guests.

Chef's note

Add a handful of fresh basil leaves to the tomato sauce for a flavorful twist. And don't forget to serve these keto meatballs with a side of zucchini noodles or on a bed of cauliflower rice for a complete and satisfying low-carb meal.

Prep Time: 5 minutes
Cooking Time: 10 minutes
Total Time: 15 Minutes
Difficulty Level: Easy
Recipe Makes 6 Servings

Close up of an Italian meatball recipe served on a plate.

🍝Ingredients for this Italian meatball recipe

For the meatballs

½ pound ground beef
½ pound ground pork
1 large egg
1 small onion, finely chopped
2 cloves of garlic, minced
½ cup parmesan cheese, finely grated
½ cup keto bread crumbs
½ teaspoon sea salt
½ teaspoon freshly cracked black pepper

For the keto marinara sauce

1 tablespoon olive oil
1 small onion, chopped
2 cloves garlic, minced
1 pound low-carb tomato sauce
½ cup water
1 tablespoon Italian seasoning
½ teaspoon sea salt
¼ teaspoon freshly cracked black pepper

Old school Italian meatballs recipe on a plate served with sliced tomatoes.

Ingredient substitutions

Parmesan: You can use nutritional yeast if you want a keto-friendly substitute for parmesan cheese.
Keto breadcrumbs: If you don't have keto bread crumbs, replace them with an equal amount of almond or coconut flour.

Additional ingredients

For the meatballs

Fresh herbs: Add finely chopped fresh herbs to brighten your meatballs.
Red pepper flakes: If you like things spicy, add some crushed red pepper flakes to the meat mixture.
Worcestershire sauce: Add a few dashes of Worcestershire sauce for the umami flavor in your meatballs.
Cheese: You can add mozzarella cheese and grated parmesan for the cheesy flavor.

Homemade keto meatballs made from ground pork and beef.

For the keto marinara sauce

Fresh basil: Add fresh basil towards the end of cooking for an extra flavorful aroma.
Bay leaf: Add a bay leaf while the sauce is simmering for depth of flavors. The bay leaf releases aromatic oils that infuse into the sauce, imparting a mild earthy and slightly floral taste.

Cooking tools required

To make this Italian Meatball Recipe, we need the following tools:

Measuring spoons and cups
Large mixing bowl
Large cast iron skillet
Frying pan
Plate

Tools substitute options

Use a deep pan if you don't have a cast iron skillet.

How to make Italian Meatball Recipe: step-by-step guide

Cooking methods

Pan-frying
Sautéing

Preparation steps

Gather and measure all the ingredients.
Finely chop the small onion and mince the cloves of garlic.
In a large mixing bowl, combine the meatball ingredients and mix thoroughly with your hands until well combined.
Shape the meat mixture into evenly sized meatballs, roll them between your palms, and place them aside.

Ground beef, ground pork, egg, finely chopped onion, minced garlic, finely grated parmesan cheese, keto bread crumbs, salt, and pepper mixed in a large bowl.

Ground beef and pork mixed with the ingredients to make meat dough.

Cooking instructions

For Italian keto meatballs

Heat a cast iron skillet over medium heat, then add 1 tablespoon of olive oil and cook the meatballs for 5-6 minutes, frequently turning, until browned but not fully cooked.
Transfer them to a plate.

For the sauce

Heat 1 tablespoon of olive oil in a frying pan over medium heat.
Cook onions and garlic for 2 minutes until fragrant. After that, add the remaining ingredients for the sauce and bring to a simmer. Reduce heat and let it simmer.

Preparation of sauce in a cast iron dish.

For meatballs with sauce

Add the meatballs to the saucepan and cook for 8-10 minutes, turning occasionally. Once cooked, remove them from the heat, cover, and set aside.
Sprinkle some fresh herbs like basil or parsley on top. Enjoy!

Chef's pro tip

When cooking these meatballs, avoid overcooking them. Cook them until they are just cooked through. Press them with a spatula or fork while cooking to keep them nice and juicy. You can also use a handy meat thermometer to check if they have reached an internal temperature of 165°F (74°C).

What to serve with Italian Meatball Recipe?

You can enjoy this classic Italian meatball recipe with the following dishes:

Zucchini noodles: They are a keto take on regular noodles, and you can prepare them by spirally peeling the zucchini, followed by sauteing or steaming. These veggie noodles go great with our recipe!
Creamy cauliflower mash: Steam cauliflower florets until soft, then blend in a food processor with butter, cream cheese, garlic, salt, and pepper until the texture is smooth.
Roasted Brussels sprouts: Toss Brussels sprouts in olive oil, salt, and pepper, then roast in the oven at 400°F for about 20-25 minutes or until they're crispy and slightly caramelized. You can also try our Charred Brussels Sprouts!

Authentic keto Italian meatballs recipe served on a plate along with sliced tomatoes.

How to make it healthier?

Reduce fat: Use leaner cuts of meat like lean ground beef or turkey to reduce the fat in the recipe.
Lower the sodium: Use less salt or a salt substitute to lower the sodium in the dish.

Time-saving tips

Opt for pre-cut onions and pre-minced garlic available at grocery stores.
You can use store-bought low-carb tomato sauce as well.
Prepare a double batch and freeze the extra portion for later use. This way, you get a quick and delicious meal when you are short on time.

Italian meatballs recipe on a plate featuring greens and tomatoes.

What can I prepare ahead of time?

Mix the ingredients for the meatballs and form them into the desired shape ahead of time. Refrigerate them until you cook them.
Make the tomato sauce in advance and refrigerate it.

Storage and reheating instructions

Storage tips

Refrigerator: Transfer the leftovers to an airtight container and store them for up to 3-4 days.
Freezer: Transfer the leftovers to a freezer-safe container for up to 2-3 months. Just remember to thaw the frozen meatballs overnight in the refrigerator before you reheat them.

Reheating tips

Stovetop: Place the leftovers in a non-stick pan over medium heat. Stir occasionally for about 5-7 minutes or until heated.
Microwave: Place the leftovers in a microwave-safe dish and cover them with a lid or microwave-safe plastic wrap. Heat on high settings for 1-2 minutes, then stir and continue heating in 30-second intervals until heated through.
Oven: Preheat the oven to 350°F (180°C). Place the leftovers in an oven-safe dish and cover with foil. Bake for 10-15 minutes or until heated through.

Recipe wrap-up and conclusion

Keto Italian Meatball Recipe is a family-friendly meal that you can make in batches and include in your meal prep plan. The most important thing is that these juicy meatballs are healthy, packed with protein, and have a real meatball texture, even without breadcrumbs! Share this recipe with your family and friends and spread the joy of cooking.

Italian meatballs recipe served on a plate.

Frequently asked questions

To keep your meatballs from becoming dry and tough, ensure you don't overcook them. You should only cook them until they are firm to the touch and have no pink color in the center.

Greasy meatballs often result from using high-fat meat. Opt for leaner meat or blot the excess grease off your meatballs using paper towels.

If your meatballs are sticking to the pan, make sure you grease the pan well or use a non-stick pan. Adding a splash of oil or cooking spray to the pan also helps.

Your meatballs might disintegrate during cooking if they lack sufficient binders. Consider adding additional binders such as keto breadcrumbs or an egg to your meatball mixture.

Yes! Allowing your meatballs to rest for a few minutes post-cooking helps the juices redistribute within them, resulting in a more succulent and flavorful meatball.

Absolutely! You can make the meatball mixture ahead of time and keep it in the refrigerator. This allows the flavors to meld together nicely. However, add the keto breadcrumbs later on, as soon as you're ready to cook the meatballs.

📖 Recipe

Italian Meatball Recipe

A keto twist on traditional Italian meatballs. These meatballs are juicy, tempting and full of flavors.

Course Main Course

Cuisine Italian

Keyword easy, italian meatballs, keto meatballs, low carb

Prep Time 5

Cook Time 10

Total Time 15

Servings

Calories 318kcal

Ingredients

For the meatballs

½ pound ground beef
½ pound ground pork
1 large egg
1 small onion finely chopped
2 cloves of garlic minced
½ cup parmesan cheese finely grated
½ cup keto bread crumbs
½ teaspoon sea salt
½ teaspoon freshly cracked black pepper

For the keto marinara sauce

1 tablespoon olive oil
1 small onion chopped
2 cloves garlic minced
1 pound low-carb tomato sauce
½ cup water
1 tablespoon Italian seasoning
½ teaspoon sea salt
¼ teaspoon freshly cracked black pepper

Instructions

For Italian keto meatballs

Heat a cast iron skillet over medium heat, then add 1 tablespoon of olive oil and cook the meatballs for 5-6 minutes, frequently turning, until browned but not fully cooked.
Transfer them to a plate.

For the sauce

Heat 1 tablespoon of olive oil in a frying pan over medium heat.
Cook onions and garlic for 2 minutes until fragrant. After that, add the remaining ingredients for the sauce and bring to a simmer. Reduce heat and let it simmer.

For meatballs with sauce

Add the meatballs to the saucepan and cook for 8-10 minutes, turning occasionally. Once cooked, remove them from the heat, cover, and set aside.
Sprinkle some fresh herbs like basil or parsley on top. Enjoy!

Video

Nutrition

The post Authentic Keto Italian Meatball Recipe🍝 appeared first on Cast Iron Keto.

By: Natasha Ekic
Title: Authentic Keto Italian Meatball Recipe🍝
Sourced From: www.castironketo.net/blog/italian-meatball-recipe/
Published Date: Sat, 17 Jun 2023 17:46:10 +0000

Frequently Asked Questions

Is it the hardest week of keto?

Preparing for the first week of a keto diet is often daunting. It involves significant lifestyle changes and forces most people to step out of their comfort zone. It can seem daunting to think that you will be saying goodbye your favorite high-carb foods.

But don't fear! It's possible to make this the most rewarding week of your life by getting the right information and support. The ketogenic diet can be managed with dedication and consistent effort.

Take it slow. Transitioning to a new diet takes time. As you adjust to this low-carb lifestyle, you might feel groggy. Don't worry! Eating healthy fats and low-sugar vegetables will help replenish necessary energy stores while keeping portion sizes in check.

It's important to realize that it won’t take forever for your body to adjust. After that, you will find your hunger diminishing naturally and your metabolism will continue to be energized all day.

You can make it seem easier by emphasizing mental fortitude before you dive into ketosis.

What is a lazy keto diet that beginners can follow?

The beginning of your keto journey is exciting, but it can also be intimidating. It is easy to become overwhelmed with all the nutrition advice, websites, and books available. This is where the lazy keto diet comes in.

Lazy keto is not about tracking macronutrient ratios. It focuses instead on reducing net carbohydrate intake from 25-50 grams daily to achieve and maintain ketosis. This approach is more relaxed than traditional keto diets since you don’t need to keep so close tabs on macronutrient ratios and caloric intake.

The lazy ketogenic diet allows you to forgo tracking macros in favor of whole low-carb food choices that you love. You are encouraged to eat moderate amounts of meat, eggs, dairy products and nuts while avoiding added sugars and starchy carbohydrates.

This could be the best option for those who want to make low-carb diets easy without giving up on delicious meals and getting important nutrients. Lazy Keto is a great option for people who are just starting out on their health journeys and don't have the time or knowledge to understand keto nutrition plans. It also works well for people who need a break from counting macros every day, but still want to achieve their weight loss goals.

What happens if your keto diet includes more than 20 carbs?

Think about the potential consequences of going over 20 carbs on keto. It's an important idea that should be carefully considered. Eating too many carbohydrates can slow weight loss, or even cause weight increase.

To unravel the puzzle of how much carbohydrate is enough, you need to understand how carbohydrates interact with your body as well as how fast your body processes them.

Avoiding too many processed carbs when following a low carbohydrate diet such the ketogenic diet is key. The rule of thumb is not to exceed your body's requirement for energy, which means reducing your total carbohydrate intake to no more than 20g per day. It is crucial to be aware of this number when trying to maintain ketosis. Exceeding it can cause an imbalance in your body, which can lead to slow progress.

For optimal health and best results with tracking macronutrients, it is a good idea to stick within the recommended limits of a ketogenic diet. This will help you to understand how your body processes these macro nutrients for energy production, which is essential for anyone who wants to lose weight and maintain a healthy lifestyle.

What happens to your body when you cheat on keto?

Cheating on the Keto diet can lead to unwanted side effects. When you suddenly start eating starchy carbs, your body cannot process them quickly and efficiently, which causes blood sugar levels to rise rapidly. This can cause dehydration as water is required to restore your cells to a homeostatic condition. Dehydration can also cause an electrolyte imbalance, due to the loss of essential minerals such as sodium and potassium.

To add to these issues, it is not uncommon for keto dieters to experience digestive discomfort due to high-carbohydrate consumption. Although they are usually temporary, these symptoms can be both uncomfortable and disruptive. People may also feel deprived and binge on high carb foods, which could lead to dangerous cycle of feeling hungry.

You should remember that cheat meals and snacks won't ruin weeks or months of progress on keto. As long as you adhere to your net carb limits, there will be consequences if you stray from your meal plan for extended periods.

Statistics

Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)

External Links

How To

Calculating your Macros for a Ketogenic Diet

To maximize your keto lifestyle results, it is important to determine the best way. It can be easy and difficult to calculate your macros when you are on a ketogenic diet.

Understanding macro nutrition is key when understanding what Macros on a Keto Diet means. This term refers to the three essential nutrients, carbohydrates, proteins, as well as fats, that our bodies need to function and thrive. Our bodies are able to benefit from the function of each nutrient by measuring their intake.

Preparing meals with macros requires careful planning and observation to ensure you are able to track your progress. By carefully considering your daily meals and snacks as well as special occasions such holiday gatherings and food challenges during travel, it's easy to know that you're making the right decisions when it comes to your health and wellness.

When considering all aspects related to macro tracking, patience is essential! Flexibility allows for improvement, while also learning about your body's unique needs. This will allow you to make the necessary adjustments. By understanding macronutrition in a different light, you can really shine!