Keto Meatball Magic: Breadcrumbs Alternatives For Low-Carb Diets

Meatballs are a delicious and versatile dish, but traditional recipes often include breadcrumbs, making them unsuitable for keto diets. Luckily, there are several alternatives to breadcrumbs that can be used to make juicy and tender keto-friendly meatballs.

One option is to use crushed pork rinds as a binder. Pork rinds are fried pig skin, and they add a salty and crispy texture to the meatballs. Another option is to use almond flour, which has a neutral flavour and blends seamlessly into the recipe. Coconut flour can also be used, but it may result in drier meatballs, so it is recommended to use a smaller amount.

Other alternatives include flax seed meal, grated parmesan cheese, and ground sunflower seeds or other nuts. These options can be mixed with almond flour for a more flavourful and binding meatball.

Almond flour

To make keto meatballs with almond flour, you'll need a mix of ground beef and ground pork for the best flavour and texture. You can also use all beef or substitute ground turkey for turkey meatballs.

Here's a recipe for keto meatballs with almond flour:

Ingredients:

• 3/4 cup almond flour
• 1/2 cup chicken stock
• 1 tablespoon olive oil
• 1 yellow onion, finely chopped
• 3 cloves of garlic, grated or finely minced
• 1 pound ground beef, 85% lean
• 1 pound ground pork, 80% lean
• 1/2 cup packed finely chopped fresh parsley
• 1 tablespoon dried Italian herb seasoning
• 2 teaspoons kosher salt
• 1 teaspoon pepper

Instructions:

• Preheat your oven to 425°F. Line a large, rimmed baking sheet with parchment paper or foil and set a wire rack on top.
• In a large mixing bowl, combine the almond flour and chicken stock. Stir and set aside while the liquid is absorbed.
• Heat a medium-sized skillet over medium heat. Add olive oil, onions, garlic, and a pinch of salt and pepper. Cook until the onions are soft and golden brown, about 8-10 minutes.
• In the same large mixing bowl, add the cooked onions, garlic, meat, eggs, parsley, salt, pepper, and Italian seasonings. Use your hands or a spatula to mix until completely combined.
• Use a large cookie scoop or measure out 3 tablespoons to scoop out the meatballs. Place them on the wire rack-lined baking sheet in a single layer. You should have 23-24 meatballs.
• Bake the meatballs in the oven for 25-30 minutes or until golden brown.

These keto meatballs are freezer-friendly and can be stored in an airtight container for up to 5 days in the refrigerator or up to 6 months in the freezer.

Enjoy your delicious and healthy keto meatballs!

Coconut flour

However, coconut flour can lead to dry meatballs, so it is recommended to use a quarter of the amount of flour that the recipe calls for.

Parmesan cheese

When making keto meatballs, it's important to omit the breadcrumbs to keep the dish low-carb. Parmesan cheese is a good alternative to breadcrumbs as it helps bind the meatball mixture together. It also adds a nice savoury note to the meatballs.

You can use a combination of ground beef and ground pork for the meatballs, or just ground beef. If you are using ground beef, be sure to use an 80/20 lean-to-fat ratio for the best results.

Ingredients:

• 1 lb ground beef
• 1/2 lb ground pork
• 1/4 cup grated Parmesan cheese
• 2 tbsp minced fresh parsley
• 1 tbsp finely grated onion
• 1 clove garlic, grated
• 2 cups marinara sauce
• Salt and pepper to taste

Instructions:

• Add the ground beef and ground pork to a medium bowl and break them into smaller chunks, aiming for an even mix.
• Add the remaining ingredients to the meat and mix with a hand mixer until just combined. Do not over-mix.
• Lightly oil your hands and roll the mixture into 12 meatballs.
• Heat a large frying pan over medium heat and add oil.
• Add the meatballs to the pan and cook for about 1-2 minutes per side, turning at least four times, until they are browned.
• Heat the marinara sauce in the pan, scraping up the brown bits for extra flavour.
• Garnish the meatballs with chopped fresh parsley and serve.

You can also bake these meatballs in the oven if you prefer. Preheat the oven to 400 degrees F and place the meatballs on a foil-lined or rack-lined baking sheet. Bake for 15-20 minutes, then serve with warmed sauce and garnish with parsley.

Enjoy your delicious and tender keto meatballs!

Pork rinds

How to Make Keto Breadcrumbs with Pork Rinds

To make keto breadcrumbs with pork rinds, you will need two cups of pork rinds and a teaspoon of Italian seasoning (optional). For traditional breadcrumbs, blend the pork rinds in a high-speed blender until they reach a fine consistency. For panko-style breadcrumbs, place the pork rinds in a ziplock bag and use a rolling pin to crush them until they are coarsely crushed.

Tips for Using Pork Rinds in Meatballs

When using pork rinds as a binder in meatballs, it is important to note that they absorb moisture from the meat. To prevent the meatballs from drying out, you can add heavy cream or finely grated zucchini to the meat mixture.

Benefits of Using Pork Rinds in Meatballs

Drawbacks of Using Pork Rinds in Meatballs

One potential drawback of using pork rinds in meatballs is that they can make the meatballs too salty if additional salt is added to the meat mixture. It is important to taste the meat mixture before adding salt to ensure it is not overly salty.

Ground sunflower seeds

To use ground sunflower seeds in your meatballs, simply grind the seeds in a food processor until they form a fine, crumbly texture. Then, combine them with the meat, egg, spices, and any other ingredients you're using. Form the mixture into balls and bake or pan-sear as desired.

Using ground sunflower seeds as a binder will result in tender and flavorful meatballs that are perfect for a keto diet. They are a versatile option that can be served in many different ways, such as with spaghetti squash marinara, roasted mashed cauliflower, or even as a high-protein snack.

Frequently asked questions