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Published: Jan 25, 2022 by Carolyn

Keto Meal Prep Meatballs

Name: Keto Meatballs Recipe
Prep time: 45 min
Cook time: 20 min
Total time: 65 min
Ingredients: 3/4 cup keto cracker crumbs ((can sub crushed pork rinds or almond flour)); 1/4 cup heavy whipping cream; 2 large eggs; 4 cloves garlic (minced); 1/2 cup grated Parmesan; 1/3 cup chopped fresh parsley; 2 tsp Italian seasoning; 1 1/2 tsp salt; 1 tsp pepper; 2 lb ground beef; 1 lb ground pork ((or another pound of beef))

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These juicy keto meatballs are perfect for healthy meal prep. Make a big batch and freeze them so that you can enjoy easy keto dinners whenever you need. Cook from frozen or thaw them in advance.

A white oval dish filled with keto meatballs for meal prep.

Okay, first off let me just say that these are hands down the best keto meatballs I have ever made. And I’ve made a lot of meatballs in my day!

But these are so incredibly juicy, with just the right seasonings, and they’re ideal for make-ahead keto meals. You can use them in any recipe that normally calls for frozen meatballs.

Toss them into your favorite keto soup recipes, or bake them into a casserole. Or simply warm them up and serve as a tasty appetizer.

Baked keto meatballs in a glass baking dish.

Meatball meal prep

I think of myself as someone who doesn’t really meal prep, but that’s not strictly true. Whenever I make something like meatballs, keto chili, or even keto lasagna, I make a double or triple batch.

And then I pop it in the freezer for one of those panicky dinner days, when I have no idea what to feed my family.

I’ve also been frustrated on several occasions when I just want to buy a bag of frozen meatballs to toss over some zucchini noodles. Even the gluten-free ones have a remarkable amount of carbs.

So I decided it was time to make the perfect freezable keto meatballs to streamline my dinner prep.

A white bowl full of keto meal prep meatballs.

What makes these meatballs so good?

I am not kidding when I say I studied a number of meatball recipes to perfect these ones. I wanted to know how to get really juicy, moist meatballs that didn’t lose their round shape during cooking.

And I wanted meatballs that were sturdy enough to keep their shape and flavor during the freezing process.

One trick I picked up along the way was to soak the filler with some liquid first, to lock in the moisture. For conventional meatballs, it’s usually breadcrumbs and milk.

For these keto meatballs, I experimented with the almond flour cracker crumbs from RealPhat Foods, and added heavy cream. But plain almond flour or crushed pork rinds would be great substitutes.

And it worked like a charm! The meatballs were extra juicy and they stayed nice and round.

Interested in trying Real Phat crackers and cracker crumbs? Use FOODDREAMER for 10% off!

How to make meatballs for meal prep

Meatballs are always a labor of love, since you have to shape each one by hand. But once they’re done, you’ve got a delicious and easy dinner option.

Soak the filler: This little trick is a really great way to lock in moisture and make extra juicy keto meatballs. You can use keto bread crumbs, keto cracker crumbs, almond flour, or crushed pork rinds.
Mix with your hands: You really have to get your hands dirty when you make meatballs. It’s the only good way to break up the ground meat and mix in the other ingredients.
Form into balls: You should get about 48 to 52 meatballs from this recipe.
Bake through completely: The meatballs need to be fully cooked to make them safe for freezing. Then let them cool completely.
Flash freeze: Once the cooked meatballs are completely cool, place them in a single layer on a baking sheet. Make sure they aren’t touching each other, then place in the freezer until frozen solid.
Store in freezer-safe containers: Place the frozen meatballs in a heavy duty resealable freezer bag or another airtight container, to avoid freezer burn.
Cook from frozen: The best part about these meal prep meatballs is that you can add them to your favorite recipes straight from the freezer or you can let them thaw. Regardless of how you do it, make sure to heat them through completely.

Keto meal prep meatballs in a freezer bag.

How to serve keto meal prep meatballs

Use these delicious meatballs in any recipe that calls for the frozen variety. Here are some great ideas:

Add to Keto Italian Wedding Soup
Use in Spaghetti Squash and Meatballs
Chop up and put on Keto Pizza
Make some Meatballs alla Parmagiana
Wrap in bacon for a Sweet & Spicy appetizer

And I have a delicious keto meatball casserole recipe coming very soon!

A serving dish filled with keto meatballs, with a bunch of parsley in the background.

Frequently Asked Questions

Can I make these keto meatballs dairy-free?

Sure! Just use coconut cream in place of the heavy cream and leave out the Parmesan.

I am allergic to almonds, what can I use as the filler?

Crushed pork rinds work well, as does sunflower seed flour. I do not recommend coconut flour, as it will make the meatballs very dry.

Keto Meatballs Recipe

These juicy keto meatballs are perfect for healthy meal prep. Make a big batch and freeze them so that you can enjoy easy keto dinners whenever you need.

5 from 11 votes

Print Pin Rate

Course: dinner

Cuisine: American

Keyword: keto meatballs, meal prep

Prep Time: 45 minutes

Cook Time: 20 minutes

Total Time: 1 hour 5 minutes

Servings: servings

Calories: 390kcal

Ingredients

¾ cup keto cracker crumbs (can sub crushed pork rinds or almond flour)
¼ cup heavy whipping cream
2 large eggs
4 cloves garlic minced
½ cup grated Parmesan
⅓ cup chopped fresh parsley
2 teaspoon Italian seasoning
1 ½ teaspoon salt
1 teaspoon pepper
2 lb ground beef
1 lb ground pork (or another pound of beef)

US Customary – Metric

Instructions

Keto Meatballs

Preheat the oven to 375ºF.
In a large bowl, combine the cracker crumbs and heavy whipping cream. Let sit 10 minutes to thicken, then whisk in the eggs, garlic, Parmesan, parsley, Italian seasoning, salt, and pepper.
Add the ground beef and ground pork, breaking up and mixing into the other ingredients with your hands, until well combined.
Lightly grease your hands with olive or avocado oils. Roll the mixture into 1 ½ inch balls (you should get 48 to 52 balls). Place in a single layer in large glass or ceramic baking dishes. You can also line rimmed baking sheets with parchment or foil.
Bake 18 to 20 minutes, or until the meatballs reach 160ºF on an instant read thermometer.

To Freeze

Let the meatballs cool completely, then spread out, not touching one another, on a rimmed baking sheet and freeze until firm.
Transfer to a heavy duty freezer bag or an airtight container and freeze for up to 3 months.

To Cook

Remove as many meatballs as you would like for a meal. Cook from frozen or let thaw, then cook as desired.

Nutrition Facts

Keto Meatballs Recipe

Amount Per Serving (5 meatballs (approximately))

Calories 390 Calories from Fat 210

% Daily Value*

Fat 23.3g36%

Carbohydrates 2.6g1%

Fiber 1g4%

Protein 35.9g72%

* Percent Daily Values are based on a 2000 calorie diet.

Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

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