Do you love meatballs but you're on a special diet? These Grain-Free Keto Meatballs are the perfect solution. They hold together really well--even without bread or eggs and are paired with a delicious dairy-free mushroom sauce.
If you're on the paleo diet or have food allergies to dairy or egg, making meatballs can be nearly impossible. Thankfully, due to the discovery of this grain-free and egg-free meatball recipe, it's possible to have meatballs again.
In Search of a Grain-free Keto Meatball Recipe
Remember this song?
"On top of spaghetti, all covered with cheese. I lost my poor meatball when somebody sneezed."
Well, we're not talking about a sneeze causing a problem. In my case, it was the results of food allergy testing. When I was handed a list of food sensitivities longer than my arm, lose the poor meatball I did.
It turned out that I was sensitive to eggs, dairy, wheat, gluten, peanuts, etc… I didn't think I was ever going to be able to eat a delicious meatball again.
Until I discovered you actually can make egg-free, dairy-free, paleo meatballs without sacrificing tenderness and flavor!
If you've been on almost any kind of diet you've probably had to give up many of your favorite comfort foods.
For me, I really missed my mom's moist meatballs. With gravy. On lefse, a traditional Norwegian flatbread.
The egg-free GAPS meatball recipes that I tried turned out bland and dry. So dry, in fact, they crumbled before I could even serve them onto plates.
Not exactly reminiscent of my mom's savory moist meatballs--and a far cry from the word "comfort".
Although I still miss my mom's lefse, I think I've finally found GAPS-friendly paleo meatballs worthy of the word "comfort".
This meatball recipe is the result of marrying my mom's savory meatball recipe with a GAPS-friendly version.
The final product is a moist and tender meatball without the eggs, bread crumbs, or any "illegal" ingredients.
I'm not sure what characteristics most people consider crucial to classify a meatball as distinguishable, but for me it's moisture.
A dry meatball, to me, is absolutely unpalatable and unacceptable.
I like to make this mushroom sauce with my grain-free meatballs, to help the meatballs lock in moisture.
It's really just like gravy!
This mushroom sauce recipe comes from Cooking with Coconut Flour by Bruce Fife.
Love this sauce!
And there you have it! Special-diet and even GAPS Diet-friendly, yet savory, paleo meatballs that are so tender you can even serve them at dinner parties.
Your traditional food guests will never know the difference!
"Hold on to your meatballs. And don't ever sneeze."
Well, even if you do sneeze, these paleo meatballs will hold together! And hopefully if we are on gut-healing diets, we'll be sneezing less :)!
And I'm thinking these grain-free meatballs would taste great as a sandwich on this Focaccia Flax Bread....hmmmmm.)
- Any egg substitute can be used instead of the eggs. Chia Seed Egg Replacer is a good option. This Powdered Egg Replacer would work well too.
- You can use organic arrowroot instead of cornstarch, but do not use either if you cannot tolerate either of them. For a low-carb option of the sauce, either omit all together or substitute organic glucomannan.
- Here is a great homemade option for coconut milk.
Grain-Free Meatballs with Dairy-Free Mushroom Sauce
- In a bowl, mix all ingredients until well combined.
- When using the chia seed egg substitute, sometimes my mixture comes out too dry. If that happens, simply add a teaspoon of water at a time until you've reached the right consistency.
- Shape into 1-inch balls.
- Place the meatballs in a large skillet, with 1 tablespoon of coconut oil. Cover and cook meatballs, turning them frequently, until cooked through. About 20-30 minutes, for me.
For Mushroom Sauce:
- Saute mushrooms and onions in 1 tablespoon of the butter / coconut oil until vegetables are tender.
- Combine cornstarch with coconut milk and stir into vegetable mixture.
- Add remaining butter / coconut oil, salt, and pepper. Simmer, stirring frequently, for about 15 minutes.
- When serving, pour the mushroom sauce over meatballs (but it would be great on veggies, or potatoes as well!).
Nutritional information is provided as a courtesy and is merely an approximation. Optional ingredients are not included and when there is an alternative, the primary ingredient is typically used. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts since they have been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
The GAPS Diet, which was referenced above, is a fairly popular gut-healing protocol. You can try to get it at your local library as well, but it likely has a lot of holds on it if it's even available. For that reasons, purchasing it might be the best way to go.
Side note--the recipe was originally from the owner of Ponderings Of My Heart blog, which is no longer online.
Been missing meatballs on a grain-free diet?
I'd love to hear what you think about these if you try them!