Spaghetti and meatballs are a beloved comfort food. But if you're on a keto or Whole30 diet, traditional pasta and breadcrumb-filled meatballs are off-limits. This recipe offers a delicious, healthy, and keto-friendly alternative: keto lamb meatballs served with fresh zoodles and a flavorful sauce.
Why Lamb Meatballs?
Lamb offers a distinct, rich, and slightly gamey flavor that many find delicious. It also boasts a different nutritional profile compared to beef, often containing higher levels of zinc and vitamin B12. If you're not a fan of lamb, you can substitute ground beef or a combination of beef and pork.
Ingredients
For the Lamb Meatballs:
- 1 lb ground lamb (grass-fed preferred)
- 1-2 large eggs (optional, for juicier meatballs)
- 1/4 cup grated white or red onion
- 2-3 cloves garlic, minced
- 1/4 cup almond flour
- 1/4 cup crumbled feta cheese (optional)
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 - 1 teaspoon kosher salt, or to taste
- 1/4 teaspoon black pepper, or to taste
- 1 teaspoon dried rosemary, or 1 1/2 tablespoons fresh, chopped
- 1 teaspoon dried oregano, or 1 1/2 tablespoons fresh, chopped
- 1 teaspoon dried parsley
- 1/4 teaspoon lemon zest (optional, for brightness)
- 1/4 teaspoon crushed red pepper flakes (optional, for a kick)
- Olive oil, for cooking
For the Keto-Friendly Tzatziki Sauce (Optional):
- 1 cup Greek yogurt (full-fat)
- 1/2 cup cucumber, grated or finely chopped
- 1-2 tablespoons lemon juice, freshly squeezed
- 1-2 cloves garlic, minced
- 1-2 tablespoons fresh dill, chopped
- 1 tablespoon fresh mint, chopped (optional)
- Salt and pepper to taste
Other Ingredients and Serving Suggestions:
- Zucchini, for zoodles (spiralizer required)
- Marinara sauce (sugar-free for keto)
- Arugula, for garnish
- Scallions, for garnish
- Parsley, for garnish
- Capers
- Apple cider vinegar
- Balsamic vinegar
- Cucumber slices
- Red onion
- Fresh cilantro
- Dill
- Olive oil
Instructions
Preparing the Lamb Meatballs:
- Preheat the oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
- Combine ingredients: In a large bowl, combine the ground lamb, egg (if using), grated onion, minced garlic, almond flour, feta cheese (if using), and all the spices (cumin, coriander, salt, pepper, rosemary, oregano, parsley, lemon zest, and crushed red pepper flakes).
- Mix well: Use your hands to thoroughly combine all ingredients. Avoid overmixing to prevent tough meatballs.
- Form the meatballs: Using a spoon or a small cookie scoop, form the mixture into meatballs about 1 inch in diameter.
- Cook the meatballs: Arrange the meatballs in a single layer on the prepared baking sheet. Spray the meatballs with oil. Bake for 20-25 minutes, or until the internal temperature reaches 165°F (74°C). Alternatively, heat olive oil in an oven-proof skillet over medium-high heat. Sear the meatballs on all sides until browned, then transfer the skillet to the oven and cook until done.
- Broiling Option: For a faster cooking method, place the meatballs on a foil-lined baking sheet and broil for 4-6 minutes, until they start to sizzle. Brush with balsamic vinegar and broil for another 2-3 minutes until firm and springy.
Preparing the Keto-Friendly Tzatziki Sauce:
- Combine ingredients: In a medium bowl, stir together the Greek yogurt, grated cucumber, lemon juice, minced garlic, dill, and mint (if using).
- Season to taste: Season with salt and pepper to taste.
- Chill: For best flavor, cover and refrigerate the tzatziki sauce for at least 30 minutes to allow the flavors to meld.
Serving Suggestions:
- Prepare the zoodles: Use a spiralizer to create zucchini noodles. You can leave them raw for a crunchy texture or sauté them lightly with salt and pepper for a softer texture.
- Assemble the dish: Serve the lamb meatballs over a bed of zoodles. Top with marinara sauce (check labels for no added sugar to keep it keto-friendly) and a dollop of tzatziki sauce.
- Garnish: Garnish with fresh arugula, chopped scallions, or a sprinkle of feta cheese.
Alternative Serving Ideas:
- Serve the meatballs as an appetizer with tzatziki sauce for dipping.
- Create a Greek salad with the meatballs on top.
- Use cucumber slices topped with lemon-herb yogurt sauce, a meatball, feta crumbles, red onion, cilantro and dill for a party appetizer.
Tips and Variations
- Meatball variations: Experiment with different ground meats like beef, pork, or a combination. You can also add other spices like thyme, marjoram, or Italian seasoning.
- Spice it up: Add a teaspoon of red pepper flakes to the meatball mixture for a spicy kick.
- Freezing: Meatballs freeze well. Freeze them individually on a baking sheet before transferring them to a freezer-safe container.
- Meal Prep: These meatballs are great for meal prepping. Store them in an airtight container in the refrigerator for up to a week. If serving with zoodles, store the zoodles separately and add them just before serving to prevent them from becoming soggy.
- Yogurt Moat with Chimichurri: Serve the meatballs on a yogurt moat with chimichurri and fresh arugula for a burst of flavor. Make chimichurri with parsley, scallions, olive oil, lemon, capers, and red pepper flakes.
- Breadcrumb Substitute: Almond flour works as a great substitute for breadcrumbs in this recipe.
Nutritional Benefits
This keto lamb meatball recipe is not only delicious but also offers several nutritional benefits:
- Low-Carb: Perfect for those following a ketogenic or low-carb diet.
- High-Protein: Lamb is a good source of protein, essential for muscle building and repair.
- Healthy Fats: Provides healthy fats from lamb and olive oil.
- Nutrient-Rich: Lamb is rich in zinc and vitamin B12.
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