Are Meatballs Keto Friendly?

Going on a diet can be difficult because you have to avoid tempting food options and dive into simpler ones.

Most keto beginners struggle to stay on track because they’re used to a more aesthetic and appealing diet, so suddenly switching from the world of burgers and pasta seems impossible.

But you don’t want to risk your entire diet when you’re finally getting the hang of it, so you’re probably going over every favorite classical dish and fast food to know what is and isn’t keto friendly.

Speaking of classical dishes, are meatballs keto friendly?

Surprisingly, traditional meatballs aren’t keto friendly because they are high in carbs. But don’t worry because there are ways you can make keto friendly meatballs by tweaking traditional recipes.

Are Meatballs Keto Friendly?

Meatballs are ground meat with minced onions, eggs, and seasonings rolled up into balls.

Traditional meatballs aren’t keto friendly despite containing keto friendly ingredients like meat, eggs, and onions. This is because traditional meatballs are covered with bread crumbs and contain a high carb count.

However, you can make keto friendly meatballs; you just have to adjust the recipe. But before we discuss making keto friendly meatballs, let’s look into what a traditional meatball offers.

Nutritional Information: Meatballs

A single meatball (weighing about 28 grams) has the following:

Nutrient	Nutritional Value (per 28.3 grams)	Daily Value %
Fats Saturated fat Trans fat Polyunsaturated fat Monounsaturated fat	6.3 grams 2.2 grams 0.2 gram 1 gram 2.5 grams	10% 11% – – –
Carbohydrates Dietary fiber Sugars	2.3 grams 0.7 gram 1 gram	1% 3% –
Protein	4 grams	–
Cholesterol	18.8 milligrams	6%
Minerals Sodium Potassium Iron Calcium	188.8 milligrams 84 milligrams 0.6 milligram 7 milligrams	8% 2% 2.8% 1.8%
Vitamins Vitamin A	–	0.4%

How Many Calories in A Meatball?

A single, medium-sized meatball contains around 80-81 calories, more than half of which come from fats. Eating a single person serving of meatballs (roughly 4 meatballs) would give us roughly 320 calories.

Are Meatballs Keto Friendly?

Many people are fooled into thinking a meatball is keto friendly because it contains typical keto friendly ingredients and has a high protein and fat count.

But I’ll remind you that a high protein and fat count doesn’t necessarily make a dish keto friendly because you still have to be careful about the carbs and calories. Plus, there are a variety of recipes using keto friendly ingredients for dishes that aren’t diet-friendly, so you can’t judge a book by its cover.

It’s also important to see what ingredient brings the most carbs; meatballs use bread crumbs as a binder which pack many carbs.

This is why traditional meatballs are not keto friendly; their carb count might be lower than the protein and fat, but it’s still enough to impact ketosis. It also has an impressively high number of calories for a small serving.

On the bright side, there are tons of recipes to make keto friendly meatballs, so you don’t have to worry too much.

The Benefits of Adding Meatballs to Your Keto Diet

Are meatballs keto friendly? Not really. Then why add them to your diet?

Well, traditional meatballs may not be keto friendly, but there are numerous benefits to adding them to your diet:

Contain Choline Which Regulates Muscle & Nerve Functions

Meatballs contain eggs, a rich source of choline. Choline is a chemical compound that helps the nervous system and forms cell membranes. A diet lacking choline can lead to muscle and liver damage.

Meatballs contain a lot of choline, roughly 45 milligrams per 100 grams, so eating them protects the liver and improves body functions.

Don’t Impact Blood Cholesterol

Eating meatballs doesn’t impact blood cholesterol, despite being cholesterol-high. Cholesterol from food doesn’t necessarily damage or impact the blood cholesterol in the body. And meatballs raise the level of good cholesterol in the body, so they’re surprisingly good for health.

Protect Against Inflammation and Diseases

Most meatball recipes call for onions, which are rich in flavonoids.

Flavonoids are compounds with anti-inflammatory properties. Flavonoids protect the body against damage and prevent diseases like cancer.

Use Ginger and Garlic; Both Have Tons of Nutritious Benefits

Popular meatball recipes use ginger and garlic, highly nutritious spices.

Ginger has high anti-inflammatory properties and protects against diseases. It also lowers blood sugar levels, reducing the risk of heart disease.

Garlic boosts immunity, controls blood pressure, and contains essential minerals like calcium, potassium, and manganese.

Restore Energy and Boosts Immunity

The type of meat you use while making meatballs matter a lot because each meat offers a variety of benefits.

Traditional meatballs contain lean ground beef, rich in vitamin B and minerals like zinc and phosphorus to boost growth.

Turkey meatballs are low-fat but have a higher protein count and contain countless beneficial nutrients. Turkey also contains niacin/Vitamin B₃, which repairs DNA and has a high antioxidant count.

Of course, you could always eat lamb meatballs, which are rich in iron, niacin, and protein and have naturally low salt levels.

Boost Protein Intake

Meatballs have a high protein count thanks to the meat and the eggs, so they naturally boost your protein intake.

A single meatball has 4-5 grams of protein, so eating a single person’s serving would easily give you about 20-25 grams.

The protein count of meatballs might not seem too high, but it comes in handy when you realize there isn’t much on the table for ketoers. Ketoers should take 70-80 grams of protein daily, so eating meatballs is a quick way to move up the ladder.

Enhance Flavor

I won’t sugarcoat this; we all know a keto diet seems difficult initially because it feels bland compared to what we’ve been eating.

But that’s why meatballs are a great thing to adjust to your diet; you can add aromatic spices and herbs into meatballs, so they’re packed with flavor.

Recipe for Homemade Keto Meatballs

Are meatballs keto friendly? No. But can you adjust the traditional recipe to make a keto friendly version? Absolutely!

I’ve been raving on and on about traditional meatballs and the keto diet, but it’s time we make some keto friendly meatballs. Here is a recipe you can follow to make delicious keto friendly meatballs:

Classic Italian Keto friendly Meatballs

Who doesn’t love the good ol’ Italian meatballs? Classic Italian meatballs aren’t keto friendly, but here’s a recipe that finally ends the dilemma!

Ingredients for Meatballs

Directions

1. Set the burner flame to medium and heat 2 tablespoons of butter or olive oil in a pan. Fry the diced onion in the pan until the color fades, and then cook until tender on a low flame. Set aside to cool.
2. Mix the ground pork, beef, mozzarella, flour, eggs, salt, pepper, red pepper flakes, oregano, olive oil, garlic, and onions in a big bowl.
3. Add almond flour when the ingredients are fully combined.
4. Gradually add water to the mixture to the right consistency. You’re looking for a consistency that allows you to mold the meaty mixture into balls.
5. Section the meat into two halves and divide each into equal portions. Shape each portion into a firm ball.
6. Set the meatballs aside in the refrigerator for an hour to set.
7. Set the oven to 350 ℉ half an hour after placing the meatballs in the fridge.
8. Cover a baking sheet with foil and spray with oil/cooking spray. Set aside.
9. Take out the meatballs and place them on the baking sheet with an appropriate distance between them.
10. Bake the meatballs for 20-25 minutes until they turn golden brown and are cooked in the middle.
11. Coat with your favorite keto friendly sauce and serve.

Keto Friendly Greek Meatballs

Are Italian meatballs not your thing? Not to worry; here’s a good recipe for Greek meatballs you can try when you’re craving the Mediterranean:

Ingredients

Directions

1. Preheat the oven to 350 ℉.
2. Prepare your baking tray by covering it with foil and spraying it with oil/cooking spray
3. Combine all ingredients in a mixing bowl. Section the mixture and form meatballs.
4. Slightly toast the meatballs in a hot skillet until firm.
5. Transfer the meatballs to the baking tray. Bake in the oven for 20 minutes until golden brown.
6. Serve with your favorite keto friendly sauce.

Tips to Spice Up Your Diet

The delicious meatball recipes I listed above are classic and one-of-a-kind, but there are ways you can take them to the next level. Follow these amazing tips and hacks to make your keto meatballs the best dish you’ve eaten:

Find Keto Alternatives

Many dishes that aren’t keto friendly can be if you find the right ingredients.

Traditional meatballs rely on breadcrumbs as a binder, which is why they aren’t keto friendly. You can replace the breadcrumbs with keto friendly binders like zucchini and almond flour.

Using keto friendly substitutes for binders also enhances flavor; Zucchini gives the meatballs a little zing, while almond flour adds a nutty flavor.

Pre-cooking Isn’t Bad

Pre-cooking your meatballs makes them firmer and better tasting.

Toast any herbs or vegetables before you add them to the meat; this way, you get a nice roasted boost to the meatballs.

Breadcrumbs aren’t only there to bind meatballs; they also give meatballs a firm texture. Meatballs have a wet texture without breadcrumbs, so frying before baking packs in shape.

Don’t Hesitate When It Comes to Spice

One of the few reasons people think keto food is bland is that they don’t spice it well. You don’t have to forego spices and herbs when on a keto diet; you just have to balance them well.

Meatballs are a great addition because they contain tons of spices and herbs, so you get a bite jam-packed with flavor.

Lean Meat Isn’t All That Bad

I know you must consume many fats when ketoing, but try experimenting with lean meat. Lean meat might be low-fat, but they have an impressively high protein count.

You don’t have to use lean meat for all your meals, but it’s an excellent ingredient for meatballs. Meatballs made from lean meat are yummier and firmer, so eating them becomes much more enjoyable.

Keto Friendly Ways to Serve Meatballs

Typical meatball dishes, like spaghetti and meatballs, aren’t keto friendly, but that doesn’t mean we still can’t have fun. The multiple ways you can eat meatballs make them such a great dish, so let’s discuss some of them.

Meatballs with Zucchini Noodles

Zucchini is a keto friendly vegetable that makes one of the heartiest and yummiest non-flour pasta you’ll ever eat.

Zucchini is a low-carb and high-fiber vegetable with low calories, so it’s perfect for keto.

You use a julienne peeler or a vegetable spiralizer to make long noodles from the vegetable. You can then stir-fry these noodles and serve them with the meatballs.

Meatballs with Spaghetti Squash

Spaghetti squash is another keto friendly vegetable you can serve with meatballs. It has a low carb and a high fiber count, but what makes it amazing is that it’s an amazing gluten-free substitute for many recipes.

Spaghetti squash has a rather fibrous texture; the inside of the vegetable is coarse and thread-like. The squash pulls apart into thread with a fork, so you simply have to jab at it and then toss it in a stir-fry.

Meatballs with Marinara Sauce

Classic Italian meatballs are incomplete without the delicious tomato sauce, so you need its keto friendly version.

Although the traditional ingredients (onions, garlic, salt, pepper, parsley, etc., etc.)  in a marinara sauce are keto friendly, there are some minor adjustments you’ll need to make.

Substitute sugar with erythritol or monk fruit. Use red wine to make the sauce because it has 0 carbs and is keto friendly. 

Don’t add flour or a high-carb thickener; use chia seeds, zucchini, or almond flour instead.

Meatballs with Tzatziki Sauce

Make a keto friendly Tzatziki sauce by combining garlic, cucumber, dill, olive oil, lemon juice, mint, salt, and yogurt. Use a full-fat yogurt, preferably Greek yogurt, to make the sauce.

Serve the meatballs with the Tzatziki sauce and a side of zucchini noodles.

Meatballs with Shirataki/Konjac Noodles

Konjac is a root vegetable commonly used in East Asian cuisine. Shirataki or Konjac noodles are made from the corn of the konjac.

The noodles have a jelly-like texture and are a popular dinner choice in Japan.

Meatballs with Shirataki noodles might not be a Japanese delight, but they’re a mouth-watering keto dish.

Keto Friendly Meatball Sub

Yes, subs and breads are off the table on a keto diet, but nobody said they don’t have diet-friendly alternatives.

You can make a delicious meatball sub from almond flour buns. You can even try buns made from coconut flour if you like your sub sweet and sour.

Meatballs with Dips

Yes, pairing a meatball with a heavy side is fun, but you can always eat them bare with a zesty dipping sauce.

Keto friendly versions of dipping sauces like Blue Cheese sauce, Apple Dijon sauce, and Tahini sauce pair surprisingly well with meatballs.

Precautions When Consuming Meatballs on the Keto Diet

You’d think eating meatballs on keto doesn’t have risks, but there are a few precautions you should keep in mind.

Don’t Undercook Your Meatballs

Undercooked meat is more likely to carry harmful bacteria like Salmonella, so you could easily get food poisoning even if you cook the meatballs at home.

I know meatballs don’t have to be well done, but it’s in your best interest to cook them until they’re at least medium-rare. Eating rare meat can be dangerous and cause severe stomach problems.

Meat Quality Matters

Try buying premium meat if you can. The quality of meat matters a lot, and even the diet of the animal matters.

Beef and lamb meat from grass-fed cows and lamb are healthier; they contain countless healthy nutrients like Omega-3s fatty acids and are rich in antioxidants.

The meat quality matters because you’re already restricting yourself from different nutrients when on any diet, so you need the highest quality protein you can get.

Don’t Overcrowd the Pan

The most common mistake rookie cooks make is overcrowding the pans. Meatballs don’t rise like bread or buns but need a spacious place to cook completely.

Overcrowding the pan by placing too many meatballs in a small place or not adding enough distance between each meatball can affect how they cook.

Placing them too close can also interfere with the cooking quality, so you’ll get lumped balls of half-cooked meat. Ensure you’re adding enough space between each meatball and not using a small pan for the entire batch.

Don’t Store in the Wrong Environment

Storing your meatballs openly can be dangerous because bacteria and viruses could catch onto the meat.

The shelf life of cooked and raw meatballs differs; you can store raw meatballs for longer, while cooked meatballs can only stay in the freezer for so long.

Cooked Meatballs

Store cooked meatballs in an airtight container. You can wrap them in aluminum foil or cling film if you don’t have an airtight container.

Don’t add anything else to the container because it could spoil the meatballs. Cooked meatballs will last 3-4 days in the fridge and up to a week in the freezer.

Raw Meatballs

You can store raw meatballs in an airtight container for up to a month in the freezer. I don’t recommend storing raw meatballs in the fridge for more than a day because they could get runny and ruin the texture.

Alternative Low-carb Protein Sources for the Keto Diet

You don’t have to stick to a single protein source for your entire diet; there is more than one way to make up for the carb intake by eating low-carb, high-protein sources.

Almost all meats are low-carb and high-protein, no matter what portion you use. But it’s best to get lean meat if you’re already taking high-fat foods otherwise.

Ketoers will typically target chicken, but it gets a little boring and could demotivate you after a while. I recommend experimenting with meats and switching them up now and then to keep things interesting.

Which Meat is the Best?

This quick table will help you figure out what meat you want to use when on keto:

Nutritional Value and Quality	Meat Type
Chicken	Beef	Lamb	Turkey	Pork
Total Number of Calories per 3 oz.	187	220	250	161	202
Calories from Fat	100	127	160	57	106
Total Carbohydrates	0 gram	0 gram	0 gram	0.1 gram	0 gram
Total Fat	11 grams	14 grams	18 grams	6.3 grams	12 grams
Total Protein	20 grams	22 grams	21 grams	24 grams	22 grams
Cholesterol	80 milligrams	74 milligrams	82 milligrams	93 milligrams	75 milligrams
Taste/Texture	Tender and soft.	Slightly chewy and tender	Tender and pull-apart	Juicier and softer	Fatty and salty
Cooking	Can easily overcook	Can be very chewy if undercooked. Takes a long time to cook	Takes longer than chicken but cooks faster than beef to cook	Takes longer to cook	Takes longer to cook
Digestion	Easily digested	Takes 4-6 hours to fully digest	Easily digested	Easily digested	Takes a few hours to digest

I can’t say which meat is best because everyone has a preference, so I hope the table helps you figure it out.

Non-Meat Low Carb Protein Sources

You can boost your protein intake by eating:

These food sources are high-protein and low-carb, so they’re perfect for keto.

Cultural Significance of Meatballs

It’s interesting that food as hearty and appetizing as the meatballs shows us how the world’s cultures align and birth a tradition that carries on for centuries.

Many believe meatballs hail from Italy, but some sources suggest Persia had much to do with making the delicious nosh. Whether or not Persia had any role in making meatballs is unclear, but we love how this dish takes on interesting and delicious forms worldwide.

Let’s travel to ancient Persia, where people and cultures from Asia, Africa, and Europe collided. Some say Persia invented the first meatball, although it was called kofta/kofte instead. 

Persian meatballs are typically served with basmati rice or a soft piece of naan. They contained a wonderful mix of spices, nuts, and herbs, so it isn’t surprising that these koftas quickly caught on.

The word kofta is quite a hint to where we’re going next; Greece. Greece has its idea of meatballs; it calls them keftedes and dresses them in a tangy Tzatziki sauce that’s commonly served in the streets even today.

And, of course, how could we miss the classical Italian meatballs? Always served with spaghetti and coated with zesty marinara sauce, Italian meatballs are popular for rekindling love and memories the minute you take a bite.

But the legacy of meatballs doesn’t end yet; the balls of meat landed in China after traveling from Persia, through the Middle East, and to the Alps. China has a pretty interesting variation of meatballs; ‘lion’s head’ is a ferocious meatball meal served with a broth or vermicelli that you’ll find in almost every restaurant in China.

We don’t know who invented meatballs or if one country holds the honor, but it’s obvious that meatballs are a legend in the culinary world. And you can tell why meatballs traveled around the globe when you take a bite; the flavor that oozes out of a single munch and the aroma that captures your tastebuds is an experience that every ketoer needs.

Conclusion

Traditional meatballs aren’t keto friendly because they contain breadcrumbs and have a high carb count. However, you can make keto friendly meatballs by using zucchini or almond flour as a binder and using lean meat.

Meatballs are a delicious addition to the keto diet because they are highly nutritious, have numerous unique ways to serve, and are a much-needed break from otherwise bland foods.

If you'd like to learn more about keto friendly foods, please click on one of the links below:

Is Salami Keto?

Is Ham Keto?

Is Corned Beef Keto?

FAQs About Meatballs and Keto Diet

Let’s answer all your questions!