{"id":132002,"date":"2019-12-03T08:00:31","date_gmt":"2019-12-03T08:00:31","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/keto-meatballs-with-cauliflower-mash\/"},"modified":"2025-07-04T07:57:32","modified_gmt":"2025-07-04T07:57:32","slug":"keto-meatballs-with-cauliflower-mash","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/en-gb\/keto-meatballs-with-cauliflower-mash\/","title":{"rendered":"Keto Meatballs With Cauliflower Mash And Gravy"},"content":{"rendered":"\n
\"Feature<\/a><\/figure>\n\n\n\n

Need new meal prep ideas? Let me introduce you to keto meatballs with cauliflower mash. Today, we\u2019re reinventing this all-time favorite into a low carb version and pairing it with mashed cauliflower and thick gravy. It\u2019s a complete meal that perfectly balances protein from high-quality beef with the rich taste of cauliflower.<\/p>\n\n\n\n

If you\u2019re 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 \u2013 its creamy and velvety texture will steal the spotlight. Its buttery and cheesy taste will tickle your tastebuds for sure.<\/p>\n\n\n\n

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!<\/p>\n\n\n\n

\"Featured<\/figure>\n\n\n\n

Ingredients for the Cauliflower Mash<\/h3>\n\n\n\n
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1 \u00bd cups cauliflower<\/p>\n\n\n\n

2 tbsp butter<\/p>\n\n\n\n

\u2154 cup cheddar cheese, grated<\/p>\n\n\n\n

\u2153 tsp black pepper<\/p>\n<\/div>\n\n\n\n

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Ingredients for the Meatballs<\/h3>\n\n\n\n

2 cups beef<\/p>\n\n\n\n

1 clove garlic<\/p>\n\n\n\n

\u00bd cup onion<\/p>\n\n\n\n

2 tsp parsley<\/p>\n\n\n\n

1 egg<\/p>\n\n\n\n

2 tsp olive oil<\/p>\n\n\n\n

\u00bd tsp salt<\/p>\n\n\n\n

\u00bd tsp black pepper<\/p>\n\n\n\n

\u2153 tsp paprika<\/p>\n<\/div>\n\n\n\n

Ingredients for the Gravy<\/h3>\n\n\n\n
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\u00bd cup heavy cream<\/p>\n\n\n\n

1 tsp garlic powder<\/p>\n\n\n\n

1 pinch salt<\/p>\n\n\n\n

1 pinch black pepper<\/p>\n<\/div>\n\n\n\n

How To Make Keto Meatballs with Cauliflower Mash<\/h2>\n\n\n\n
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  1. Bring a pot of salted water to a boil and cook cauliflower until tender, about 7-10 minutes.<\/li>\n<\/ol>\n\n\n\n

    Set aside \u00bc 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.<\/p>\n\n\n\n

    Pour into a bowl and add the cup of cauliflower you set aside to give the mash a little bit of crumbly texture.<\/p>\n\n\n\n

    Note: If you prefer a more uniform, smoother texture, pour ALL of the cooked cauliflower in the blender.<\/p>\n\n\n\n

    \"\"<\/figure>\n\n\n\n

    2. 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).<\/p>\n\n\n\n

    \"Step<\/figure>\n\n\n\n

    3. Heat the olive oil in a pan. Cook the meatballs carefully for about 10 minutes, until golden brown.<\/p>\n\n\n\n

    \"Step<\/figure>\n\n\n\n

    4. Make the gravy by heating together butter, heavy cream, and garlic powder. Simmer until the gravy is thick, then season with salt and pepper.<\/p>\n\n\n\n

    \"\"<\/figure>\n\n\n\n

    5. Serve the mashed cauliflower warm. Top it with the keto meatballs. Then drizzle with gravy and garnish with a bit of parsley. Enjoy!<\/p>\n\n\n\n

    \"Step<\/figure>\n\n\n\n

    Nutrition Info<\/h2>\n\n\n\n
    Ingredients<\/td>Calories<\/td>Fats (g)<\/td>Carbs (g)<\/td>Fiber (g)<\/td>Net carbs (g)<\/td>Protein<\/td><\/tr>
    1\u00bd cups cauliflower<\/td>138<\/td>0.6<\/td>29.2<\/td>13.8<\/td>15.8<\/td>10.9<\/td><\/tr>
    2 tbsp butter<\/td>204<\/td>23<\/td>0<\/td>0<\/td>0<\/td>0.2<\/td><\/tr>
    1 cup cheddar cheese, grated<\/td>289<\/td>19.3<\/td>3.2<\/td>0<\/td>3.2<\/td>28.9<\/td><\/tr>
    1\/3 tsp black pepper<\/td>2<\/td>0<\/td>0.5<\/td>0.2<\/td>0.3<\/td>0.1<\/td><\/tr>
    2 cups beef<\/td>843<\/td>28.3<\/td>0<\/td>0<\/td>0<\/td>137.6<\/td><\/tr>
    1 clove garlic<\/td>4<\/td>0<\/td>1<\/td>0.1<\/td>0.9<\/td>0.2<\/td><\/tr>
    \u00bd cup onion<\/td>23<\/td>0.1<\/td>5.4<\/td>1.2<\/td>4.2<\/td>0.6<\/td><\/tr>
    2 tsp parsley<\/td>1<\/td>0<\/td>0.2<\/td>0.1<\/td>0.1<\/td>0.1<\/td><\/tr>
    1  egg<\/td>63<\/td>4.4<\/td>0.3<\/td>0.2<\/td>0.1<\/td>5.5<\/td><\/tr>
    2 tsp olive oil<\/td>80<\/td>9.3<\/td>0<\/td>0<\/td>0<\/td>0<\/td><\/tr>
    \u00bd tsp salt<\/td>0<\/td>0<\/td>0<\/td>0<\/td>0<\/td>0<\/td><\/tr>
    \u00bd tsp black pepper<\/td>3<\/td>0<\/td>0.7<\/td>0.3<\/td>0.4<\/td>0.1<\/td><\/tr>
    1\/3 tsp paprika<\/td>2<\/td>0.1<\/td>0.4<\/td>0.3<\/td>0.1<\/td>0.1<\/td><\/tr>
    \u00bd cup heavy cream<\/td>207<\/td>22.2<\/td>1.7<\/td>0<\/td>1.7<\/td>1.2<\/td><\/tr>
    1 tsp garlic powder<\/td>9<\/td>0<\/td>2<\/td>0.3<\/td>1.7<\/td>0.5<\/td><\/tr>
    Pinch of Salt<\/td>0<\/td>0<\/td>0<\/td>0<\/td>0<\/td>0<\/td><\/tr>
    Pinch of Pepper<\/td>0<\/td>0<\/td>0.1<\/td>0<\/td>0.1<\/td>0<\/td><\/tr>
    Total<\/td>1868<\/td>107.3<\/td>44.7<\/td>16.5<\/td>28.6<\/td>186<\/td><\/tr>
    Per Serving <2<\/td>934<\/td>53.7<\/td>22.4<\/td>8.3<\/td>14.3<\/td>93<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    A few recipe suggestions <\/h2>\n\n\n\n