This meatball recipe is an incredibly tender, flavorfully juicy, and super nutritious recipe ever! It is very versatile and can be pan-fried and baked as well as formed into patties, meatloaf, shepherd’s pie meats, cabbage, and bell pepper stuffings.
If you are looking for an easy delicious comfort dish, you arrived at the right destination. It is low-carb and keto with small amounts of whole wheat bran used as a binder.
What makes this recipe so delicious and healthy:
- Super moist, tender, and tasty (thanks to additional vegetables)
- 3 optimal protein blends – turkey, beef, and tofu (and one egg), give you energy and go to bed at the right time
- Loaded with healthy vegetables – onion, celery, and cabbage (one of my favorite vegetable mixes)
- Probiotic with miso paste – adding natural sweetness and umami.
- Versatile – can be pan-fried, baked, steamed, and air-fried as well as you can have them for breakfast, lunch, or dinner with your favorite sauces and carbs.
- Freezer and me areal prep friendly.
- Keto, low-carb, and diabetic-friendly comforting food
- So easy to make – chop, mix, form balls, and pan-fry.
Ingredients and Substitutions/Additions:
- Ground Turkey. Great source of tryptophan, one of 7 essential amino acids required for restful sleep at night. Naturally lean and economical source of protein. Any ground meat and vegan ground meat will work as substitutes.
- Ground Beef. Used lean 90/10 grass-fed beef on sale but you can use any 80/20 or 90/10 version. Great source of carnitine, an amino acid derivative that helps the body to use fat as energy. Taste better with more fat. Any ground meat and vegan ground meat will work as substitutes. My favorite is bison and lamb!
- Tofu. Mashed with a fork and added to the mix. Great source of plant-based protein that is heart-healthy. Absorb all kinds of flavors and gives a tender texture to meatballs. Substitutes can be any ground meat you like or mashed chickpeas or cauliflowers. Ground pork will make it very tasty.
- Vegetables. They all add vitamins with fiber and reduce the overall calorie of meatballs. Cabbage adds very nice sweetness and tenderness to meatballs. Celery and onion add vegetable umami and flavors. If you sautéed them instead of microwaving steam them, they taste a lot better. You can omit or substitute or add grated carrots, zucchini, napa cabbage, cauliflower, green onions, bell peppers, and so on.
- Egg. It makes all ingredients bind and great healthy source of protein. You can substitute with a flax egg, chia seeds, or xanthan gum for the vegan option.
- Bread crumbles. I use my favorite keto bread’s edges, toast them in the frying pan, crush them, and mix them in. You can use any favorite bread crumbles of your choice.
- Miso. My secret weapon is to make everything taste insanely delicious. It adds umami, sweetness, texture, and salt. Use white miso in this recipe. It is probiotic and super healthy for you. Great substitute or addition will be cheese, vegan or regular.
- Bragg’s liquid aminos. Naturally adds amino acid, umami, to any dish. Super versatile and healthy. I use it for most of my dishes. You can use soy sources as well.
- Red wine. Just a bit helps create the depth of flavor.
- Milk. Whole milk is used in this recipe but any vegan milk will work.
- Salt and Pepper. A classic must-have. Sea salt and freshly ground peppercorns work great.
How to make meatballs?
- Finely chop onion, celery, and cabbage. Add to microwave safe dish with liquid amino and microwave for 3-4 minutes.
- Add all ingredients in one bowl and add vegetable from step 1. Mix them with hands or big spoon.
- Make meatballs by scooping them with a teaspoon and shape into balls.
Easy Delicious Healthy Meatballs
Ingredients
1. Cowboy caviar
- 2 cans (14 ounces each) black-eyed peas, rinsed and drained, or 3 cup cooked black-eyed peas
- 1 can (14 ounces) black beans, rinsed and drained, or 1 ½ cup cooked black beans
- 1 ½ cup fresh or defrosted frozen corn kernels (about 2 ears of corn), or 1 can (14 ounce) corn, drained
- 1 ½ cup chopped ripe tomatoes (about ¾ pound)
- 1 medium red, orange or yellow bell pepper, chopped
- ¾ cup chopped red onion (about ½ small red onion)
- ½ cup chopped cilantro, leaves and stems
- 1 to 2 jalapeños, ribs removed, seeded and finely chopped
- 1 avocado (optional)
2. Italian dressing
- ⅓ cup olive oil
- 3 tablespoon red wine vinegar or lime juice
- 2 medium cloves garlic, pressed or minced
- 1 to 1 ½ teaspoons salt, to taste
- 1 teaspoon dried oregano
- ½ teaspoon dried basil
- 1 teaspoon maple syrup or honey
- ⅛ teaspoon red pepper flakes
- Freshly ground black pepper, to taste
Nutrition Facts
Serving Size 500
Servings 5
- Amount Per Serving
- % Daily Value *
- Saturated Fat 110g550%
- Trans Fat 130g
Cholesterol 250mg84%Sodium 850mg36%Potassium 240mg7%Total Carbohydrate 800g267%
- Dietary Fiber 68g272%
- Sugars 8g
Protein 89g178%
- Vitamin A 5%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
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