Leena Watts
Meatball parm is a popular dish that can be made keto-friendly by swapping out a few ingredients. The traditional recipe calls for breadcrumbs, which are high in carbs, but substituting them with low-carb alternatives like almond flour or crushed pork rinds can make the dish keto-compliant. The result is a juicy, tender meatball with less than one gram of net carbs per serving. When paired with keto-friendly sauces, sides, and storage methods, meatball parm can become a delicious and convenient option for those following a keto diet.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low-carb |
| Gluten | Gluten-free |
| Taste | Juicy, savory, cheesy, meaty, tangy |
| Preparation | Baked, fried, mixed and formed by hand |
| Storage | Refrigerate for 3-5 days, freeze for 2-6 months |
| Sides | Keto pasta, green veggies, sauteed mushrooms, brussels sprouts |
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What You'll Learn
Meatball ingredients
Meatball parm is a great dish for keto dieters, as it is low-carb and gluten-free. The key to keeping it keto-friendly is in the ingredients used for the meatballs and the sauce.
For the meatballs, instead of using breadcrumbs, a low-carb alternative like almond flour is used to bind the mixture. Breadcrumbs are often used to make meatballs tender, so without them, the meatballs can become dense and chewy. However, by using a combination of ground beef and ground pork, parmesan cheese, almond flour, and water, the meatballs remain tender and juicy. Other ingredients include eggs, salt, pepper, garlic powder, onion flakes, oregano, and parsley.
Some recipes suggest frying the meatballs in bacon grease to add another level of flavor, while others recommend baking them in the oven.
The meatballs are then covered in a keto-friendly marinara sauce and mozzarella cheese. It is important to be mindful of the amount of sauce used, as even sugar-free marinara sauces contain some carbs.
Keto meatball parm can be served with low-carb sides such as sauteed mushrooms or roasted Brussels sprouts.
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Meatball preparation
You can either bake or fry the meatballs. To bake, place the meatballs in an oven-safe dish and bake at 350 degrees Fahrenheit for 20 minutes. To fry, use a large skillet over medium heat and cook until the meatballs are browned and cooked through. If you have any, frying them in bacon grease can add extra flavour.
Once the meatballs are cooked, you can add sauce and cheese. Spoon approximately 1 tablespoon of marinara sauce over each meatball, and cover with shredded mozzarella cheese. You can use store-bought marinara sauce or make your own, ensuring it is keto-friendly and does not contain added sugar.
Return the meatballs to the oven and bake at 350 degrees Fahrenheit for 20 minutes or until the cheese is melted and golden. If you are using frozen meatballs, bake for 40 minutes.
Allow the dish to cool for a few minutes before serving. This allows the meatballs to reabsorb the sauce and makes it easier to cut through the meatballs.
You can also prepare the meatballs ahead of time and store them in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 6 months.
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Meatball storage
Meatballs can be stored in the refrigerator for up to 5 days or frozen for up to 6 months. They can be stored in an airtight bag or container in the refrigerator, and in freezer containers or bags in the freezer.
There are also meatball makers and stacking storage tray systems available on the market, which can be used to make and store meatballs. These products typically produce trays of equally sized meatballs and come with stacking storage trays that prevent the meatballs from flattening out at the bottom. This ensures that your presentation and portion control are perfect every time. The trays also help to minimise the amount of refrigerator or freezer shelf space required to store your meatballs.
If you are using leftover meatballs in a meatball parm recipe, it is recommended that you cool the dish to room temperature before transferring it to an airtight container and storing it in the refrigerator for 3 to 4 days. If you need to store the dish for longer, you can freeze it for 2 to 3 months. When you are ready to eat, thaw it in the refrigerator overnight and warm it up in the oven at a moderate temperature until thoroughly heated.
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Meatball sides
Meatball parm is a great, tasty, low-carb option for those on a keto diet. The meatballs are usually made with ground beef, pork, or chicken and covered in a tomato or marinara sauce and cheese.
While some people may choose to eat the meatballs without a side dish, there are several tasty low-carb sides that can complement the meal. Here are some suggestions for meatball parm sides:
- Salad: A green salad or side salad is a refreshing option to pair with the hearty meatball parm. You can also add some roasted vegetables, like broccoli or green beans, to your salad for extra flavour and texture.
- Roasted Vegetables: Roasted broccoli or green beans are a great side dish option. They provide a crunchy texture and a healthy dose of vegetables to your meal.
- Zucchini Noodles: For those who want a pasta-like option without the carbs, zucchini noodles (zoodles) are a perfect substitute. They can be paired with the meatball parm for a satisfying and low-carb alternative to traditional pasta.
- Cauliflower Polenta: This may sound like an unusual combination, but cauliflower polenta is a tasty and satisfying side dish. The cheesy cauliflower provides a nice contrast to the tomato-based sauce of the meatball parm.
- Mushrooms: Sautéed mushrooms offer an earthy and buttery flavour that pairs well with the meatball parm. They are a simple yet elegant side dish option.
- Brussels Sprouts: Balsamic honey-roasted Brussels sprouts are another vegetable option that can complement the flavours of the meatball parm. They provide a balance of sweetness and bitterness to the meal.
These side dishes provide a variety of flavours, textures, and nutritional benefits to accompany the meatball parm. They are all low-carb and keto-friendly, making them suitable for those following a keto diet.
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Meatball alternatives
Some recipes suggest substituting ground chicken or turkey for beef and pork. You can also make meatballs without breadcrumbs, using coconut flour or no flour at all.
Keto meatball recipes are versatile and can be baked, pan-fried, air-fried, or simmered in sauce. They can be served with zoodles, cauliflower mash, fried cabbage, or a sugar-free marinara sauce.
Keto meatball parms can be paired with low-carb sides such as balsamic honey-roasted Brussels sprouts, sauteed mushrooms, or zucchini noodles.
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Frequently asked questions
Meatball parm is a dish consisting of meatballs covered in tomato or marinara sauce and cheese.
Yes, you can eat meatball parm on keto. There are several keto meatball parm recipes available that use low-carb ingredients.
The ingredients you need for keto meatball parm include ground beef, ground pork, eggs, parmesan cheese, shredded zucchini, keto marinara sauce, and spices.
To make keto meatball parm, you combine the ground beef, pork, eggs, parmesan cheese, shredded zucchini, and spices in a large bowl. You then form the mixture into meatballs, bake or fry them, and serve them with keto marinara sauce and cheese.
Keto meatball parm will last 3 to 4 days in the refrigerator and 2 to 3 months in the freezer.
