Keto Turkey Meatballs with Mashed Cauliflower

18 60 628
Ingredients Minutes Calories
Prep Cook Servings
20 min 40 min 4
Keto Turkey Meatballs with Mashed Cauliflower
Health Highlights
The meatballs are made with parmesan cheese and almond flour and the mashed cauliflower has a perfectly smooth texture that you and your family will love.

Ingredients


1 medium head Cauliflower
1 tbsp Bone broth, Organic (chicken or milk)
1 tbsp Butter, unsalted
1/4 cup Parmesan cheese, grated (grated)
1 tsp Garlic powder
1/2 tsp Kosher salt
1 dash Black pepper
908 gm Ground turkey, lean (for meatballs)
2 medium egg Egg (for meatballs)
1/2 cup Almond flour/meal, Bob's Red Mill (for meatballs)
1 tbsp Parsley, Italian, fresh (chopped; for meatballs)
1/2 cup Parmesan cheese, grated (for meatballs)
1/3 cup Water, filtered (for meatballs)
1/2 tsp Sea salt, fine (for meatballs)
1 dash Black pepper (for meatballs)
1 dash Garlic powder (for meatballs)
1/2 tsp Oregano, dried (for meatballs)
2 cup Marinara sauce, low sodium

Instructions


Meatballs:

  1. Preheat oven to 400°F (204°C). Lightly grease a baking pan with cooking spray or olive oil then set aside.
  2. In a large mixing bowl, add all the ingredients for the meatballs and mix well.
  3. Use your hands to mix everything together and roll the mixture into meatballs.
  4. Place the meatballs into the baking sheet, separating them a little bit so they can bake evenly. Bake for approximately 20-25 minutes or until they are evenly brown. (This recipe makes 22 meatballs.)

 

Mashed Cauliflower:

  1. Steam the head of cauliflower by filling a large pot with about 2 cups of water and place a steamer basket in the bottom. Bring the water to a boil.
  2. Meanwhile cut the cauliflower head up into large pieces and remove the stem from the cauliflower.
  3. Place the cauliflower into the steamer basket. Cover the pot and steam until the cauliflower is fork-tender (6-8 minutes).
  4. Remove from the heat and let the cauliflower cool down for 5 minutes.
  5. Place the steamed cauliflower in a bowl and add the chicken broth or milk.
  6. Using an immersion blender mash the cauliflower. (You can also use a food processor if you prefer.) When the cauliflower is completely smooth add butter, parmesan, garlic powder, salt and ground black pepper and stir well to combine. Taste to adjust the seasoning.

 

To serve: Serve a big scoop of mashed cauliflower with 3 turkey meatballs and marinara sauce on top.

Notes:

Nutrition Highlights

  • Turkey is an excellent source of lean protein
  • Cauliflower is high in fibre and some B vitamins and makes a great carb and grain replacement

Nutrition Facts

Per Portion

Calories 628
Calories from fat 324
Calories from saturated fat 109
Total Fat 36 g
Saturated Fat 12.1 g
Trans Fat 0.3 g
Polyunsaturated Fat 6.6 g
Monounsaturated Fat 10.2 g
Cholesterol 309 mg
Sodium 1159 mg
Potassium 1558 mg
Total Carbohydrate 15.9 g
Dietary Fiber 5.9 g
Sugars 6.9 g
Protein 63 g

Dietary servings

Per Portion


Meat 2.5
Meat Alternative 0.7
Milk Alternative 0.4
Vegetables 3.7

Energy sources


Pygal8%402.5611207842012110.1998919283667152%453.9151631084501242.2928235850981840%296.410337038652168.301109648372158%52%40%CarbohydratesFatProtein
?
Help