For those embracing a ketogenic lifestyle, convenience is key. These keto-friendly frozen meatball recipes offer a delicious and practical solution for busy weeknights or meal prepping. Making a large batch of meatballs and freezing them saves time and ensures a readily available, healthy meal option.
Why Keto Meatballs?
Traditional meatballs often contain breadcrumbs and other fillers high in carbohydrates, making them unsuitable for a ketogenic diet. Even gluten-free versions can be surprisingly carb-heavy. Crafting your own keto meatballs allows precise control over ingredients, ensuring a low-carb, high-protein meal.
Basic Keto Meatball Recipe
This recipe provides a foundation for various keto meatball dishes.
Ingredients:
- Ground meat (beef, pork, chicken, or turkey)
- Eggs (as a binder)
- Grated Parmesan cheese
- Italian seasoning
- Garlic powder
- Salt and pepper to taste
Instructions:
- Preheat oven to 400 degrees Fahrenheit.
- Combine all ingredients in a large bowl and mix thoroughly with clean hands or a spatula.
- Using a 2-tablespoon cookie scoop (size #30 or #40), portion out a meatball. Roll gently between hands to shape, then place on a baking sheet lined with a silicone mat.
- Continue portioning out meatballs until all meat mixture has been used.
- Bake meatballs at 400 degrees Fahrenheit for 25-30 minutes.
- Remove from oven and allow to cool.
- To freeze: Place cooled meatballs into gallon-size ziptop freezer bag or freezer container of your choice.
Cooking Methods
Keto meatballs can be cooked in several ways:
- Frying: Gently fry in oil on all sides in a frying pan or skillet until cooked into the center.
- Baking: Bake in the oven at 180C/350F for 15 minutes (turning once so they brown all over) for 15 minutes, or until cooked into the center.
- Air Frying: Cook in an air fryer that has been preheated to 180C/350F. Spray the wire basket with cooking oil. Cook for 10 minutes, open the drawer and turn each meatball.
Freezing and Storing
Raw, prepared meatballs can be stored in the freezer for up to 2 months. Line them spaced out individually on a baking tray that has been lined with baking parchment. Place the baking tray (sheet pan) in the freezer for a few hours until they are completely frozen. Once meatballs are frozen they can be stored in an airtight container or a zipper freezer bag. Meatballs can be cooked frozen or defrosted.
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Keto Meatball Casserole
This recipe transforms simple meatballs into a comforting and flavorful casserole.
Ingredients:
- Keto meatballs (homemade or store-bought)
- No-sugar-added marinara sauce (Rao's or Yo Mama's Foods recommended)
- Whole milk mozzarella cheese (grated)
- Parmesan cheese (grated)
Instructions for Slow Cooker:
- Place the frozen meatballs in the bottom of a 6-quart slow cooker.
- Pour the tomato sauce over the meatballs.
- Sprinkle with the cheeses.
- Cook on high for 3 to 4 hours, until the cheese is melted and bubbly.
- Serve over your favorite keto noodles or cauliflower mash.
Instructions for Oven:
- Preheat oven to 375 degrees. Spray a 9×13 baking dish with non-stick spray.
- Add the meatballs to the baking dish and top with the marinara. Use a spoon to stir the meatballs to coat in the sauce.
- Add the ricotta, cream cheese, Parmesan, garlic, and parsley to a small mixing bowl and stir until smooth and creamy. Dollop spoonfuls of the ricotta mixture over the meatballs. Sprinkle with the mozzarella cheese.
- Cover with foil and bake for 1 hour. Frozen meatballs will likely contain wheat and/or soy. If you avoid those ingredients you may use our homemade meatballs.
- If you’re using freshly baked homemade meatballs, assemble the casserole and bake for just 20 minutes.
Ingredients Notes:
- Meatballs: You can use the frozen variety or homemade. We like Rosina brand frozen meatballs with 4 net carbs per 6 meatballs. Walmart brand meatballs are 2 net carbs for 6, but we like the flavor and texture of Rosina brand better.
- Marinara Sauce: We use and love Rao’s sauce for just about everything.
- Cheese: We’re using a mixture of ricotta, cream cheese, mozzarella, and Parmesan.
Keto Beef Stroganoff Meatballs
These meatballs are inspired by the classic dish of beef simmered in a sauce of mushrooms, onions, and sour cream.
Ingredients:
- Tender meatballs
- Caramelized onions
- Toasty mushrooms
- Succulent sour cream gravy
- A little xanthan gum which is a low carb thickener
Now Beef Stroganoff is typically served with egg noodles, and you could try these keto beef stroganoff meatballs with the low carb egg fast noodles from the Fettucini Alfredo recipe, and it would probably be fantastic. So you have options - but do serve them with something to enjoy all of that delicious gravy with.
Other Keto Meatball Sauce Ideas
Beyond marinara and stroganoff, meatballs can be paired with various keto-friendly sauces:
- Creamy Goat Cheese Sauce: Melt goat cheese in a skillet, then mix in broth and seasoning.
- Easy Sweet and Sour Sauce: Mix no-sugar-added tomato sauce, garlic powder, coconut aminos, sweetener, apple cider vinegar, and water.
- Spicy Garlic Sauce: Sauté chopped chilies, garlic, and ginger in butter, then add broth, coconut aminos, allspice, and white vinegar.
Serving Suggestions
Keto meatballs are versatile and can be served in numerous ways:
Read also: Keto Calorie Counting: A Detailed Guide
- Over zoodles (zucchini noodles)
- With cauliflower rice
- As an appetizer with toothpicks
- In a casserole
- With creamy mashed cauliflower
- Over Palmini noodles (made from hearts of palm)
- With Keto Egg Noodles
Tips and Considerations
- Ingredient Quality: The quality of ingredients significantly impacts the final dish.
- Homemade vs. Store-Bought: While homemade meatballs offer more control over ingredients, store-bought options provide convenience. Be mindful of the carb content and potential fillers in store-bought meatballs.
- Thickeners: Xanthan gum is a popular low-carb thickener.
- Cheese: Grating your own cheese from a block can save carbs and enhance flavor.
- Net Carbs: When tracking net carbs, remember that keto is a metabolic state. Eating less than 20 net carbs a day will put you in ketosis.
Storing Leftovers
You can keep this keto meatball casserole in the refrigerator for up to 2 to 3 days if it is well covered. You can also freeze the casserole for up to a couple months. It can be reheated in the oven.
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