Italian Meatballs With Almond Flour

These amazing keto Italian meatballs with almond flour are pillowy soft and juicy! The almond flour and gelatin mix, makes them tender and moist, low-carb and gluten-free!

They are the perfect meatballs to make in a big batch, are easy to portion out and meal prep: They freeze wonderfully and you can have a quick keto snack or dinner ready any day of the week!

Sliced meatball with almond flour topped with Italian marinara sauce.
Meatballs topped with no-cook keto tomato sauce

Why regular meatballs aren’t keto

The usual meatball recipes, and every store bought or restaurant meatball you eat has a lot of carbs. They all contain varying amounts of breadcrumbs, or a traditional bread and milk mix (called panade).

I used to think that mixing bread or flour into meat was just for greedy businesses to increase profit. Really, I have seen more than one meatball nutritional label listing rusk BEFORE meat, the gall! But I was wrong.

You see, while not ideal for a low-carb diet, breadcrumbs or panade will actually do wonders for the texture of meatballs and meatloaves.

Trying to evade the cabs and gluten, I tried making meat only meatballs. After all, if burgers don’t need bread in them meatballs shouldn’t either. Right? Well, no. These breadless meatballs were bounce of the wall bad.

The difference is that burgers are cooked faster, to medium or medium well max (hopefully). Meatballs (and meatloaf) are cooked all the way through, so there’s no pink left inside. And there it lies the problem.

Keto Italian meatball on a fork, garnished with chopped parsley.

The longer ground meat is cooked, the firmer it gets. The proteins in the meat tighten and create a dry, and even rubbery, texture. Which is no good. Meatballs aren’t supposed to be tough, they should be easy to bite into, tender and juicy.

Solution: add something in between the meat fibers that will prevent them from fusing together. Keto solution: Other than bread.

Almond flour in meatballs

Only meat meatballs, although perfect in it’s macros and simplicity, don’t cut the mustard. So, what is a keto or low-carb cook to do for pillowy soft, mouth watering no bread meatballs?

A bread free panade! My nuts (pun not intended, just happened), recipe for bread-free panade might look weird but uses just simple ingredients and is easy enough to do.

Almond flour meatballs on a slice of keto bread, topped with marinara sauce and chopped parley.

I mix collagen-rich gelatin with grains of almond flour, expanding the juiciness of the meatballs tenfold! I prefer grass-fed beef gelatin but you can also use regular unflavored gelatin powder. Dissolve the gelatin in beef stock (or try bone broth) to add a punch of flavor!

And also great: Meatballs are naturally high in collagen, even before adding the gelatin. Ground meat is a natural source of collagen, because more often than not it contains a lot of connective tissue. This chewy stuff that doesn’t look great on a steak is mainly made of collagen.

How to make

1. Almond flour panade

First, prepare the almond flour and gelatin panade mix that will substitute the breadcrumbs and keep your keto Italian meatballs mega moist.

In a wide bowl or deep dish, evenly sprinkle the powdered unflavored gelatin into warm beef broth (for flavor, you could use plain water), and let it hydrate. Then, mix with a fork until smooth,and make sure there are no gelatin clumps.

Steps for the preparation of almond flour panade.

If the gelatin doesn’t fully dissolve or if it’s lumpy, you can warm it on a microwave slightly to melt the gelatin lumps away. Be careful and only gently heat, as boiled gelatin will lose its gelling properties.

Add the almond flour to the stock and gelatin and put the mix in the fridge to harden. It will take about 2 hours. You can do this a day before.

You can now process it into a gelatinous almond flour: slice up the gelatin all over with a knife, then crush it with a fork into small even pieces, to make a sort of crumb. Now, for the meatballs!

2. Meatball mixing and rolling

First, choose your ground meat. I made my Italian meatballs with ground beef only, and used a really lean mince for more protein and less fat, as I like in my macros. You may prefer the classic, delicious combo of half ground pork and half ground beef.

Keto almond flour preparation picture guide.

Chop an onion, as small as you can (optionally, grate it), and crush some garlic cloves. Cook them up with a little extra virgin olive oil starting up on medium heat until translucent, then turn down the heat and cook them until they reach a deep golden brown color. Toss them around occasionally to avoid burning.

Turn off the heat and let the onions and garlic cool down completely. Then, add them to the ground meat, together with the salt, spices, the egg, and the almond flour and gelatin keto panade.

Put your hands in there (or use a big spoon, but it will take longer) and mix everything together into a glorious keto meatball batter.

Shape your meatballs with love and care, no need to squeeze them. I rolled them up to about the size of a ping pong ball, and got 24 out of this recipe. They are ready to cook, ideally in the air fryer or pan fried.

How to cook keto meatballs

In the air fryer

Making these keto meatballs in the air fryer is the best, easiest and fastest way to get them crispy and super juicy!

Air frying is a very efficient way to cook, so the meatballs barely lose any moisture. They get to keep their perfect round shape, and will barely change in size. The meatball you roll is the meatball you get!

Almond flour meatballs, raw versus cooked in the air fryer.
Don’t mind my air fryer. It has seen better days.

The only downside to air frying meatballs is that you have to do it in batches, as most air fryers are fairly small and you absolutely cannot pile on the meatballs. My air fryer is on its last legs, and I can’t wait to get myself the hugest air fryer possible and make all meatballs at once!

Pan fried

Pan fried meatballs are also great, as they cook fast, but they are a bit more labor intensive than air fried meatballs. But, if you don’t have an air fryer, pan fried meatballs are your best bet for delicious, juicy meatballs!

Pan frying meatballs can get messy with all the oil splattering, so I suggest using a splatter shield to let the steam out while keeping hot fat droplets in. Another downside is that the meat can stick to the pan and the almond flour meatballs might cook unevenly, but you just need to toss and turn them every now and then to avoid this disaster.

If there is one great advantage of pan frying meatballs, it’s how much more flavorful they get. To make these meatballs really pop, use an extra flavorful fat, like a nice extra virgin olive oil, lard or tallow. Duck or goose fat are also a terrific option, they’re not only for (keto) potatoes!

Oven baked

If there is one great thing about cooking meatballs in the oven, is that it’s totally hands free and, if you line your baking pan, mess free cooking method. If you use aluminum foil, after removing the meatballs, just roll it over and throw it away! No washing up to do! It can be said that oven baked meatballs are really the best, depending on the cook’s priorities 😅

Unfortunately, meatballs made in the oven have a tendency to shrink some and might get a little dry, as they lose a lot of water with the longer cooking time. But, if you don’t have an air fryer and can’t stand the pan frying mess (which I’m also rarely in the mood for), it’s totally okay to use the oven. The meatballs will still be delicious!

Keto almond flour Italian meatballs on a plate.

How to serve

The Italian way

In Italy spaghetti and meatballs are not really “a thing”. If you manage to find a restaurant that serves it, you’ve probably fallen into a tourist trap.

Italians generally serve their meatballs (called polpetta) in a keto friendlier way: sauce-less and on their own as a meal course or as a snack. Sure, they put bread in their meatballs mix, but at least no extra pasta carbs are served along.

Perhaps then, instead of going through the trouble of getting keto spaghetti and meatballs, you can enjoy the meatballs just by themselves:

Meatballs snacks or appetizers

You can plate the plain meatballs just garnished with chopped parsley or basil. You can add a marinara dipping sauce on the side. For your special guests that prefer clean fingers over fun, offer some toothpicks!

A possible even better way of eating your meatballs is à la Joey: his favorite, the classic meatball sub! Made with a keto bread bun, this is my favorite too!

Keto meatball sub.

With sauce

To serve meatballs in sauce, you still need too cook them (a bit) first. Throwing the raw meatballs into the sauce will make them loose their shape, and they might even crumble apart.

You don’t need to fully cook them before adding to the sauce, but make sure to sear the outside in a hot pan with some oil until they are lightly browned first. Then, you can add the seared meatballs into your beautiful sauce and simmer all together until they finish cooking.

How to freeze

These keto almond flour meatballs are perfect to make ahead and freeze them up whenever you need meatballs without having to drive to Ikea! (Not that I’d ever!)

To freeze the meatballs, line up a sheet pan with parchment paper and place the meatballs on it without let them touch one another. This way, you can freeze the meatballs without them getting stuck together.

Take the meatballs to the freezer until fully frozen. Then, remove the meatballs from the sheet pan and put them inside a sealable plastic bag, or into any freezer friendly container with an airtight lid, and back into the freezer where they can stay for as long as you need!

This method works for either cooked or uncooked meatballs. But if possible, I recommend freezing them uncooked as they won’t be as soft when cooked for the second time.

You can easily cook the meatballs frozen, without thawing. Just add about 5 more minutes to the cooking time!


Sliced meatball with almond flour topped with Italian marinara sauce.

Keto Meatballs With Almond Flour

Prep Time: 2 hours
Cook Time: 12 minutes
Total Time: 2 hours 12 minutes

This amazing keto no-bread Italian meatballs are pillowy soft and juicy! With a panade made of almond flour and gelatin, these meatballs get super tender and moist, and keep low-carb and gluten-free! This recipe works for air fryer, pan fried and oven baked meatballs!

Ingredients

For the meatballs

  • 1 kilo (2.2 pounds) ground beef (or half pork half beef)
  • 1 egg
  • 1/2 tablespoon salt
  • 2 teaspoons freshly ground black pepper
  • 2 teaspoons oregano
  • 1 teaspoon basil
  • 1 teaspoon thyme
  • 1/2 teaspoon chili flakes
  • 1 medium onion (~ 115 grams)
  • 6 to 8 crushed garlic cloves
  • 1 tablespoon olive oil

For the almond flour panade

  • 200 grams beef stock (~ 3/4 cup)
  • 1 tablespoon unflavored powdered gelatin
  • 75 grams almond flour (~ 3/4 cup)

Instructions

Almond flour panade

  1. (start this step early to solidify the gelatin) Fill a medium bowl with warm stock, and sprinkle in one tablespoon of gelatin. Wait for a couple of minutes to bloom. Mix the gelatin with a fork. If not fully dissolved, take it to the microwave in few seconds increments, until it's completely liquid. Do not boil the mixture.
  2. Add the almond flour to the dissolved gelatin, and mix it really well.
  3. Refrigerate it until solid (about 2 hours)
  4. Slice up the hard gelatin, making many cuts with a knife, and crush it really well with a fork until it becomes a crumble.

Keto meatballs

  1. Finely chop the onion and crush the garlic cloves, and add them to a saucepan together with one tablespoon of olive oil. Cook in medium heat until they are translucent, then turn down the heat and continue cooking until they are a deep golden brown color. Let them cool.
  2. Mix together your choice of ground meat, 1 egg, 1/2 tablespoon of salt (or to taste), spices, the almond flour panade and the cooked onion and garlic.
  3. Form the meatballs, shaping them by hand. You can make about 24 ping-pong sized meatballs from one recipe. Do not press them hard, just enough to keep the shape.

Meatball cooking instructions

Air fried

  • Preheat the air fryer to 200 °C (400 °F). Spread the meatballs in the basket in a single layer, leaving some space in between them for the hot air to circulate.
  • Cook each batch of meatballs until they are lightly browned and cooked-through, about 10 to 12 minutes (add 4-5 minutes if cooking from frozen).

Pan fried

  • Add a thin layer of olive oil or another fat (like lard) to a nonstick saucepan.
  • Cook the meatballs on medium-high heat until they are browned (about 10 minutes) flipping them every couple of minutes so that they will cook evenly and to avoid burning.

Oven baked meatballs

  • Preheat the oven to 200 °C (400 °F), static. For fan oven (convection), decrease temperature to 175 °C (350 °F).
  • Line baking pan with foil or parchment paper. Place the meatballs on the pan leaving some distance between them for even cooking.
  • Bake the meatballs for about 20 - 22 minutes, until browned.

Notes

You can substitute the oregano, basil and thyme for 1 1/2 tablespoon of Italian seasoning ready mix.

If you prefer, use stock cubes dissolved in water for the broth. If you don't have any, just dissolve the gelatin in plain warm water, but you'll need to increase the salt in the recipe a little.

You can freeze these meatballs and cook them from frozen, see instructions on the post.

If checking doneness with a meat thermometer, inside temperature of meatballs should read a minimum of 71 °C (160 °F) for food safety reasons.

Nutrition information is based on 4 out of 24 lean beef mince meatballs. 4 meatballs contain 3.5 net carbs, 1.8 of which come from the small onion. You can omit the onion to further reduce the carb content.

Nutrition Information:
Yield: 6 Serving Size: 4 meatballs
Amount Per Serving: Calories: 330Total Fat: 17.4gCarbohydrates: 5.1gNet Carbohydrates: 3.5gFiber: 1.7gSugar: 1.6gProtein: 38.4g

Nutrition information is provided as a guideline only. Different brands of ingredients may have different nutrition facts. If tracking macros, remake the calculations using the nutrition facts from the labels of the ingredients you selected. Net carbs calculated exclude carbs from insoluble fiber and sugar alcohols.

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