Need new meal prep ideas? Let me introduce you to keto meatballs with cauliflower mash. Today, we’re reinventing this all-time favorite into a low carb version and pairing it with mashed cauliflower and thick gravy. It’s a complete meal that perfectly balances protein from high-quality beef with the rich taste of cauliflower.
If you’re doing keto and cooking for the entire family, try this dish. These protein balls are so versatile they pair up nicely with any sauce! But the cauliflower mash is not to be outdone – its creamy and velvety texture will steal the spotlight. Its buttery and cheesy taste will tickle your tastebuds for sure.
That said, if you are running out of meal prep ideas, this versatile recipe will rekindle your love for cooking and trying out new ingredients, so try it today!
Bring a pot of salted water to a boil and cook cauliflower until tender, about 7-10 minutes.
Set aside ¼ of the cauliflower and place the rest into a blender. Add butter, salt, black pepper, and cheddar. Process until the mixture is blended and smooth.
Pour into a bowl and add the cup of cauliflower you set aside to give the mash a little bit of crumbly texture.
Note: If you prefer a more uniform, smoother texture, pour ALL of the cooked cauliflower in the blender.
In the meantime, place all the meatball ingredients in a mixing bowl and combine well. Shape the meatballs with your hands and form into balls (about 1 inch in diameter).
Heat the olive oil in a pan. Cook the meatballs carefully for about 10 minutes, until golden brown.
Make the gravy by heating together butter, heavy cream, and garlic powder. Simmer until the gravy is thick, then season with salt and pepper.
Serve the mashed cauliflower warm. Top it with the keto meatballs. Then drizzle with gravy and garnish with a bit of parsley. Enjoy!
Nutrition Info
|
Ingredients |
Calories |
Fats (g) |
Carbs (g) |
Fiber (g) |
Net carbs (g) |
Protein |
|
1½ cups cauliflower |
138 |
0.6 |
29.2 |
13.8 |
15.8 |
10.9 |
|
2 tbsp butter |
204 |
23 |
0 |
0 |
0 |
0.2 |
|
1 cup cheddar cheese, grated |
289 |
19.3 |
3.2 |
0 |
3.2 |
28.9 |
|
1/3 tsp black pepper |
2 |
0 |
0.5 |
0.2 |
0.3 |
0.1 |
|
2 cups beef |
843 |
28.3 |
0 |
0 |
0 |
137.6 |
|
1 clove garlic |
4 |
0 |
1 |
0.1 |
0.9 |
0.2 |
|
½ cup onion |
23 |
0.1 |
5.4 |
1.2 |
4.2 |
0.6 |
|
2 tsp parsley |
1 |
0 |
0.2 |
0.1 |
0.1 |
0.1 |
|
1 egg |
63 |
4.4 |
0.3 |
0.2 |
0.1 |
5.5 |
|
2 tsp olive oil |
80 |
9.3 |
0 |
0 |
0 |
0 |
|
½ tsp salt |
0 |
0 |
0 |
0 |
0 |
0 |
|
½ tsp black pepper |
3 |
0 |
0.7 |
0.3 |
0.4 |
0.1 |
|
1/3 tsp paprika |
2 |
0.1 |
0.4 |
0.3 |
0.1 |
0.1 |
|
½ cup heavy cream |
207 |
22.2 |
1.7 |
0 |
1.7 |
1.2 |
|
1 tsp garlic powder |
9 |
0 |
2 |
0.3 |
1.7 |
0.5 |
|
Pinch of Salt |
0 |
0 |
0 |
0 |
0 |
0 |
|
Pinch of Pepper |
0 |
0 |
0.1 |
0 |
0.1 |
0 |
|
Total |
1868 |
107.3 |
44.7 |
16.5 |
28.6 |
186 |
|
Per Serving <2 |
934 |
53.7 |
22.4 |
8.3 |
14.3 |
93 |
A few recipe suggestions
- Instead of using raw meat, you can boil or cook the meat first. This technique helps bring out the juiciness of the meat. Plus, you don’t need to worry about it being undercooked in step 3. You can also use the beef stock to cook the cauliflower in instead of using plain water.
- If the meatballs are not holding its form, try putting them first in the fridge for 30 minutes to help all the ingredients set. Then proceed to step 3.
- Want to make your meatballs crispy? Traditional non-keto meatballs usually call for some breadcrumbs to make the meatballs extra crunchy. Since breadcrumbs aren’t a keto thing, you can use almond flour, coconut flour, or even pork rind crumbs instead!
- If you want to add cream cheese to your mash, follow this low carb cauliflower mash recipe This will replace step 1, but all the remaining steps will still apply.
- More fat is good in keto. Use ground chuck (80% lean, 20% fat) for this recipe. It will lend an extra layer of flavor to the dish.
Is it necessary for the meatballs to be an inch in diameter?
Well, no, but we believe this is actually the perfect size. It’s not too big or too small. You can pick up a meatball with a fork and then use it to scoop up some mashed cauliflower and gravy, too. You can enjoy all the different flavors in just a single bite!
Can I use other types of meat for the meatball?
Of course! This is why I love meatballs – they’re just so versatile! If you’re tired of eating beef, you can switch to chicken, pork, veal, lamb, or whatever type of meat you fancy. You can even use tofu or tempeh if you’re vegan!
No matter which type of meat you use, I suggest you pick one that’s high in fat. It’s the fat that makes the meatball supple and tender and juicy. Some people prefer lean meat in their meatballs and that’s okay. Personally, I think high-fat meat is perfect for this recipe.
Can I use broccoli instead of cauliflower?
Cauliflower is a popular veggie in keto recipes. There’s cauliflower rice, cauliflower pizza crust, cauliflower mac and cheese, cauliflower casserole, cauliflower tortillas, and so much more.
Its green sibling may not be the first choice in many dishes, but if you’re a fan of broccoli, then feel free to use it instead of cauliflower! Both are nutrient-dense veggies, but broccoli has an edge when it comes to vitamin C and vitamin K content.
Broccoli will also add a nice green color to your dish. Simply swap out cauliflower for broccoli in the recipe above and you’ll have yourself some low carb meatballs with broccoli mash!
Can I store it in the fridge or freezer?
Yes. But make sure you store the 3 components – meatballs, cauliflower mash, gravy – separately so the meatballs don’t end up soggy.
Store in an airtight container. If placed in the fridge, consume within 5 days. If in the freezer, consume within 2 months.
What’s the difference between mashed and pureed cauliflower?
Mashed cauliflower is lumpy and can be eaten with a fork. A pureed cauliflower, on the other hand, is ultra-smooth and creamy, you’ll need a spoon to scoop it out. Both are delicious. But for this recipe, I suggest going with the mashed version because you’ve already got some gravy on the side. You probably wouldn’t want your keto meatballs swimming in two sauces.
What to pair with this dish?
This dish is already very filling since it’s literally a complete meal. Each serving gives you 934 calories, 53.7g of fat, 13.4g of net carbs, and 93g of protein. To wrap up your dinner, check out our low carb cocktails. The linked post gives 3 different cocktails, I suggest you give these two a try:
Keto strawberry basil bourbon crash – 150 calories, 0.4g fat, 2.6g net carbs, 0.6g protein
Keto berry cooler – 134 calories, 0.2g fat, 3.2g net carbs, 0.3g
Final words
Have you thought about the different ways you can cook up delicious keto meatballs? You can have it every day and just switch up the veggies and sauces, so you don’t get bored. But before you go and experiment, do give this recipe a try and let us know how it turned out for you!
Ingredients
Directions
Bring a pot of salted water to a boil and cook cauliflower until tender, about 7-10 minutes.
Set aside ¼ of the cauliflower and place the rest into a blender. Add butter, salt, black pepper, and cheddar. Process until the mixture is blended and smooth.
Pour into a bowl and add the cup of cauliflower you set aside to give the mash a little bit of crumbly texture.
Note: If you prefer a more uniform, smoother texture, pour ALL of the cooked cauliflower in the blender.
In the meantime, place all the meatball ingredients in a mixing bowl and combine well. Shape the meatballs with your hands and form into balls (about 1 inch in diameter).
Heat the olive oil in a pan. Cook the meatballs carefully for about 10 minutes, until golden brown.
Make the gravy by heating together butter, heavy cream, and garlic powder. Simmer until the gravy is thick, then season with salt and pepper.
Serve the mashed cauliflower warm. Top it with the keto meatballs. Then drizzle with gravy and garnish with a bit of parsley. Enjoy!
