Keto Meatballs

These keto meatballs are tender beef meatballs made with almond flour and Parmesan instead of breadcrumbs, baked until browned and then simmered briefly in a simple tomato and basil sauce. They take about 40 minutes and serve 4, with about 30 g of protein and 8 g of net carbs per serving including the sauce. Serve them over a big salad or zucchini noodles, or on their own with a green vegetable.

• Serves: 4 (about 5 meatballs each)
• Prep time: 15 minutes
• Cook time: 25 minutes
• Total time: about 40 minutes

Ingredients

Meatballs

• 500 g (1.1 lb) ground beef (beef mince), about 15% fat
• 30 g (¼ cup) fine almond flour
• 30 g (⅓ cup) finely grated Parmesan
• 1 large egg
• 2 garlic cloves, finely grated
• A small handful of parsley (about 10 g), finely chopped
• ½ teaspoon dried oregano
• ½ teaspoon salt and black pepper
• 2 teaspoons olive oil for the tray

Tomato sauce

• 300 g (1¼ cups) unsweetened tomato purée or passata
• 1 garlic clove, crushed
• A few fresh basil leaves
• A pinch of salt and pepper

Method

1. Heat the oven to 200°C (400°F), or 180°C (350°F) for a fan oven. Brush a baking tray with the olive oil.
2. Put all the meatball ingredients except the oil in a large bowl and mix gently with your hands until just combined. Overmixing makes meatballs dense.
3. With damp hands, roll the mixture into about 20 balls, roughly the size of a walnut.
4. Arrange them on the tray with a little space between each one.
5. Bake for 15 to 18 minutes, turning once, until browned. The center of a meatball should reach 71°C (160°F), the safe temperature for ground beef in the USDA’s chart. Cut one open to check: there should be no pink.
6. Meanwhile, warm the tomato purée with the garlic in a wide pan over medium heat, and simmer for 5 minutes.
7. Add the baked meatballs to the sauce and simmer gently for 5 minutes, turning to coat.
8. Tear in the basil, season to taste, and serve.

Tips for tender meatballs

• Use beef with some fat. About 15% to 20% fat keeps them juicy. Very lean beef dries out.
• Handle the mixture lightly and stop mixing as soon as it comes together.
• Keep them the same size so they cook evenly.
• Wet your hands to stop the mixture sticking while rolling.
• Check the sauce label. Many jarred pasta sauces contain added sugar. Plain passata or purée keeps carbs down.

Swaps and variations

• Turkey or chicken meatballs: use ground turkey or chicken and bake until they reach 74°C (165°F).
• Pork and beef: use half ground pork for extra flavor.
• Nut-free: replace the almond flour with 2 tablespoons of crushed pork rinds or extra Parmesan.
• Greek-style: add mint, feta and a little lemon zest, and serve with tzatziki instead of tomato sauce.
• Cheesy: press a small cube of mozzarella into the center of each meatball before baking.

Nutrition per serving (estimate)

One serving is a quarter of the meatballs with a quarter of the sauce, without salad or noodles. These figures were calculated from USDA FoodData Central values for raw 85% lean ground beef, blanched almonds, Parmesan, egg, garlic, parsley, oregano, salt, olive oil, unsalted tomato purée and basil.

These figures use raw beef weights. Some fat renders out during baking, so the real fat and calorie content is a little lower, especially if you leave the fat on the tray. Most of the carbs come from the tomato sauce. Our guide on how much protein you need on keto shows how this fits a daily target.

Contains: eggs, milk (Parmesan) and tree nuts (almonds).

Storage and freezing

Cool leftovers quickly, cover and refrigerate within 2 hours. Eat within 3 to 4 days, as the USDA advises, and reheat until steaming hot, to 74°C (165°F).

Meatballs freeze well, cooked or raw. Freeze them on a tray first so they don’t stick together, then transfer to a bag. Cook raw meatballs from frozen, adding about 10 minutes, or thaw cooked ones in the fridge overnight before reheating in the sauce.

What to serve with them

• A big salad: greens, cherry tomatoes, cucumber and a little shredded carrot, with an olive oil dressing. Our keto salad dressings include an egg-free Caesar.
• Zucchini noodles or spaghetti squash.
• Roasted vegetables such as broccoli, cauliflower or green beans.
• Cauliflower mash, or our cauliflower fried rice for a change of flavor.

Common questions

Can I fry the meatballs instead of baking them?

Yes. Brown them in a little oil in a frying pan over medium heat for 8 to 10 minutes, turning often, then finish them in the sauce until cooked through.

Why do my meatballs fall apart?

The mixture may be too wet, or the meatballs too large. Chill the shaped meatballs for 15 minutes before baking, and make sure the egg is beaten in well.

Are these meatballs gluten-free?

Yes, as written. Check that your Parmesan and tomato purée have no added ingredients containing gluten.

Safety note: Keto isn’t suitable for everyone. If you have diabetes, kidney or liver disease, take regular medication, or are pregnant or breastfeeding, talk to your doctor before cutting carbs this far (why it matters).

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.