Delicious and Healthy Meatball Recipes for Weight Loss

Eating healthier is a conscious and rewarding choice. Meatballs can be a fun and easy meal to incorporate into a healthy eating plan. This article explores a variety of healthy meatball recipes suitable for weight loss, focusing on lean protein sources, flavorful additions, and versatile serving suggestions.

Key Ingredients for Healthy Meatballs

• Lean Ground Meat: Low-fat meat is crucial for a healthy meatball recipe. Opt for lean or extra-lean ground turkey (93/7, 85/15, or 99% fat-free) or 96% lean ground beef. Ground chicken can also be used.
• Binders: Eggs act as a binder for the meat and vegetables. Breadcrumbs (use whole wheat for added fiber) or almond flour can also be used, but in moderation.
• Moisture: Adding moisture is key to preventing dry meatballs. Shredded zucchini or yellow summer squash adds moisture without extra calories. Reduced sodium beef broth or lukewarm water can also be used. Some recipes utilize a panade, a paste of bread or bread crumbs soaked in liquid (such as heavy cream), to lend tenderness and moisture to the meat mixture.
• Seasonings: Fresh garlic, onion flakes, oregano, Parmesan cheese, and parsley add flavor without added fat or calories. Salt, pepper, and red pepper flakes can be used to season the meatballs to taste.
• Sauce: Choose a healthy sauce option, such as homemade or store-bought marinara sauce. Rao's marinara sauce is a good option.

General Tips for Making Healthy Meatballs

• Don't Overmix: Mix the meatball mixture gently with your hands until just combined. Overmixing can result in tough meatballs.
• Uniform Size: Use a cookie dough scoop to ensure the meatballs are the same size for even cooking.
• Only Bake Until Done: To prevent dry meatballs, bake only until an instant-read thermometer inserted in the center reads 165 degrees Fahrenheit.
• Add Moisture: Use moisture-containing ingredients like eggs, breadcrumbs, milk, or almond flour to act as binders and hold the meat together.
• Season Generously: It's important to mix seasonings in with the meatball mixture, not just add them on top.

Recipe Adaptations

• Spicy: Add a pinch of red pepper flakes or use ground red pepper for extra heat.
• Zucchini Replacement: Try yellow summer squash as a substitute for zucchini.
• Egg Yolk Free: Use 1/4 cup egg whites for 1 egg.
• Breadcrumbs: If you want to use breadcrumbs, add a small amount (about 1/3 cup or less).

Baking vs. Pan-Frying

Meatballs can be baked or pan-fried.

• Baking: Preheat oven to 375-400 degrees F. Line baking sheets with parchment paper or silicone baking mats and spray with cooking spray. Bake for 15-20 minutes, or until cooked through.
• Pan-Frying: Heat a large frying pan over medium heat. Spray the pan with oil and add the meatballs, making sure they each have their own space. Cook the meatballs approximately 1 ½ minutes per side, turning at least 4 times. Cook for 10-15 minutes total, until browned.

A combined approach of partially baking the meatballs to get a round shape, then finishing them in the pan for more browning can also be used.

Serving Suggestions

Meatballs are incredibly versatile and can be served in many ways.

• Dinner: Serve on their own with plain spaghetti noodles or add them to a simple spaghetti recipe.
• Appetizer: Warm up a jar of Rao’s marinara or homemade marinara in a slow cooker or Instant Pot and serve with toothpicks.
• Salad: Serve meatballs with a salad.
• Meatball Sub: Make a turkey meatball sub on a whole wheat bun with marinara sauce and Mozzarella cheese on top.
• Low Carb Parmesan Meatballs: Serve with a salad, pasta, quinoa, rice, or vegetables.
• Asian Honey Sriracha Meatballs: Serve with cooked brown rice and garnish with sesame seeds and sliced green onions.

Recipe Examples

Turkey Zucchini Meatballs

This recipe utilizes lean ground turkey and shredded zucchini for a moist and healthy meatball.

Read also: Healthy food access with Highmark Wholecare explained.

Ingredients:

• Ground turkey (lean or extra lean)
• Eggs
• Shredded zucchini
• Garlic
• Onion flakes
• Oregano
• Salt and pepper

Instructions:

1. Preheat oven to 375 degrees F and line 2 large baking sheets with unbleached parchment paper and spray with cooking spray.
2. Combine all ingredients in a large bowl.
3. Form 47 meatballs using a small cookie scoop.
4. Bake for 20 minutes, or until cooked through.

Healthy Beef Meatballs

This recipe uses 96% lean ground beef and fresh ingredients for a juicy and flavorful meatball.

Ingredients:

• 96% lean ground beef
• Breadcrumbs
• Egg
• Garlic powder
• Onion powder
• Ketchup
• Salt and pepper

Instructions:

1. Preheat the oven to 375 F and line a baking sheet with parchment paper.
2. In a large bowl, mix together all ingredients until well combined.
3. Take a spoonful of mixture and shape it between your hands into a 1 and 1⁄2-inch meatball, then place it onto the prepared baking sheet.
4. Repeat with the remaining mixture.
5. Bake for 12-15 minutes or until meatballs are browned and cooked through.

Low Carb Parmesan Meatballs

This recipe omits breadcrumbs for a low-carb option.

Ingredients:

• Beef
• Pork
• Onion
• Garlic
• Fresh parsley
• Parmesan cheese
• Heavy cream
• Marinara sauce

Instructions:

1. Add the beef and pork to a medium bowl and break up into smaller chunks, aiming for an even mix.
2. Add the remaining ingredients to the meat and mix with a hand mixer until just combined. Do not over-mix.
3. Lightly oil hands and roll 12 meatballs.
4. Bake or pan-fry the meatballs until cooked through.
5. Spoon marinara sauce over the meatballs.

Asian Honey Sriracha Meatballs

This recipe uses lean ground beef and a flavorful Asian-inspired sauce.

Ingredients:

• Lean Ground Beef
• Panko Bread crumbs
• Egg
• Garlic Powder
• Onion Powder
• Ketchup
• Sriracha
• Reduced-sodium soy sauce
• Apple Cider Vinegar
• Honey
• Fresh Ginger
• Garlic Cloves
• Sesame Seeds
• Sliced Green Onions

Instructions:

1. Preheat the oven to 375 F and line a baking sheet with parchment paper.
2. In a large bowl, mix together Lean Ground Beef, Panko Bread crumbs, Egg, Garlic Powder, Onion Powder, Ketchup, Sea salt and pepper, to taste, until well combined.
3. Take a spoonful of mixture and shape it between your hands into a 1 and 1⁄2-inch meatball, then place it onto the prepared baking sheet.
4. Repeat with the remaining mixture.
5. Bake for 12-15 minutes or until meatballs are browned and cooked through.
6. Meanwhile, place all the ingredients for the sauce in a small saucepan and bring to a boil over medium heat, whisking continuously. Reduce heat and simmer for 8 to 10 minutes or until it is reduced and thick.
7. Once cooked, remove meatballs from the oven and pour over the sauce. Toss to coat.
8. To assemble the meal prep bowls, divide the 2 Cups Cooked Brown Rice among 4 containers. Top with glazed meatballs, and garnish with 2 teaspoons Sesame Seeds and 2 tablespoons Sliced Green Onions.

Storage and Reheating

• Refrigerate: Refrigerate meatballs in an airtight container for up to 4-5 days.
• Freeze: Freeze cooked or raw meatballs. To freeze raw meatballs, place them on a baking sheet until frozen, then transfer them to a freezer-safe storage bag for up to 3 months. Thaw completely before baking.
• Reheat: Warm up in a microwave or steam in a covered pan with a splash of water. Microwaving the meatballs for 2-3 minutes is the fastest, but warming them in a covered skillet over medium low heat with just a splash of stock or water is also a good option.

Common Mistakes to Avoid

• Not seasoning the meat: It’s important to mix seasonings in with the meatball mixture, not just add them on top.
• Overmixing: You want to combine the ingredients for the meat mixture well enough that they’re evenly distributed but not so well that the mixture becomes mushy.
• Creating unequal meatballs: The key to creating perfectly cooked meatballs is to ensure they’re all the same size.
• Overcooking: To prevent over baking (and dry meatballs!) bake only until an instant-read thermometer inserted in center reads 165 degrees.
• Not adding a binder: Meatballs usually need some sort of binder to hold the meatballs together. Adding breadcrumbs helps solve this problem.

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