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Keto Breakfast Meatballs 🧆

Published: · Updated: by · 6 Comments

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Kick off your morning with these delicious Keto Breakfast Meatballs that are not only keto-friendly but also gluten-free and low-carb! This adaptable breakfast choice can be paired with a variety of sides to suit your taste buds and dietary needs. Prepare yourself to savor the most mouthwatering breakfast meatballs you've ever tried!

Keto Breakfast Meatballs on plate with eggs and blueberries

Meatballs for breakfast? You bet! These delicious Keto Breakfast Meatballs have all of your favorite breakfast sausage flavors plus blueberries, butternut squash, and maple extract (or "maple syrup") thrown in. We promise that these are the most flavorful meatballs you'll ever have!

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Preparation and cooking overview

Whip up these delightful Keto Breakfast Meatballs by combining ground pork, grated butternut squash, blueberries, and a blend of seasonings, then shape them into small-sized balls. Depending on the cooking method and meatball size, these delicious breakfast treats can be ready in less than an hour!

Chef's note

To enhance the flavor of these meatballs, consider customizing the recipe with your favorite herbs and spices, or add some finely chopped veggies like spinach or kale for an extra nutritional boost. You can also experiment with different types of ground meat, such as turkey or chicken, for a change of taste and texture.

  • Prep Time: 15 minutes
  • Cooking Time: 30 minutes
  • Total Time: 45 Minutes
  • Difficulty Level: Easy
  • Recipe Makes 6 Servings

🧆 Ingredients for this keto breakfast meatballs recipe

  • 1 pound ground pork
  • 1 cup grated butternut squash (100g)
  • ½ cup blueberries
  • 1 tablespoon maple "syrup" or 1 teaspoon maple extract + 1 teaspoon low-carb sweetener
  • 1 ½ teaspoons sea salt (or Kosher salt)
  • ¾ teaspoon dried thyme
  • ¾ teaspoon dried ground sage
  • 2 tablespoons avocado oil

Ingredient substitutions

  • Ground pork: You can substitute ground pork with other kinds of ground meat: ground turkey, chicken, beef, or lamb.
  • Butternut squash: You can substitute grated butternut squash with grated zucchini, pumpkin, or sweet potato.
  • Blueberries: You can substitute fresh blueberries with raspberries, blackberries, strawberries, or cranberries.
  • Low-carb sweetener: If you prefer not to use a low-carb sweetener, you can substitute it with honey or maple syrup. Keep in mind that this will increase the carb count of the recipe.
  • Fresh Seasoning: If you lack dried sage and thyme, you can replace them with fresh thyme. You can also sprinkle black pepper flakes at the end for more flavor.

Cooking tools required

To make this Keto Breakfast Meatballs recipe, you'll need:

  • Mixing bowl
  • Measuring cups and spoons
  • Baking sheet
  • Parchment paper or silicone baking mat
  • Food processor or blender (optional)
  • Meat grinder (optional)
  • Kitchen scale (optional)

Depending on the recipe and your personal preference, you may also need the following:

  • Skillet or frying pan
  • Oven or air fryer
  • Tongs or spatula

It's important to read the recipe thoroughly before you start cooking to ensure you have all the necessary equipment and ingredients.

How to make Keto Breakfast Meatballs: step-by-step guide

Cooking methods

  • Stovetop
  • Air Fryer
  • Grilling
  • Slow Cooker

Preparation steps

  1. In a mixing bowl, combine the ground pork, grated butternut squash, blueberries, keto maple syrup (slight drizzle of maple syrup), sea salt, dried thyme, and dried ground sage. Mix the meatball ingredients well using your hands or a spoon.
  2. Use a tablespoon or a small cookie scoop to portion the meat mixture into 24-28 small-sized balls, depending on your desired size.
  3. In a skillet or frying pan over medium heat, add the avocado oil and heat until hot.
  4. Lastly, cook the meatballs for 2-3 minutes in a skillet. Do it until they are brown. You may need to cook them in batches if your skillet is not large enough.

Stovetop method

  1. Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or a silicone baking mat.
  2. Transfer the browned meatballs to the oven by placing them on a baking sheet and baking them for 10-15 minutes until fully cooked.
  3. Remove the meatballs from the oven and let them cool for a few minutes before serving. You can serve them hot or cold, depending on your preference.

Air Fryer method

  1. Preheat the air fryer to 375°F (190°C).
  2. Place the meatballs in a single layer in the air fryer basket and cook for 8-10 minutes or until fully cooked, flipping them halfway through.

Grilling method

  1. Preheat your grill to medium-high heat.
  2. Place the meatballs on a greased grill pan or skewer and grill for 10-12 minutes or until fully cooked, turning them occasionally.

Slow Cooker method

  1. Place the meatballs in a slow cooker and cook on low for 4-6 hours or on high for 2-3 hours or until fully cooked.

Just keep in mind that cooking times may vary depending on the method you choose and the size of your meatballs, so it's essential to check that they are fully cooked before serving your breakfast favorite.

Chef's pro tip

To maintain the perfect texture for your brunch meatballs, be cautious not to overmix the ingredients. Overworking the mixture can result in tough, dense meatballs. Gently combine the ingredients until they are evenly distributed, taking care not to mix them excessively.

How to make it healthier

  • Use leaner meat: You can use lean ground pork or substitute it with ground chicken or turkey to reduce the amount of saturated fat.
  • Add more veggies: Add vegetables like finely chopped spinach, zucchini, or kale into the mixture for added fiber, vitamins, and minerals.
  • Reduce sodium: Reduce the amount of salt by using herbs and spices like garlic, paprika, or rosemary to add flavor instead.
  • Use natural sweeteners: In moderation, switch out keto maple syrup or low-carb sweeteners for natural sweeteners like honey or maple syrup.
  • Opt for a lower-fat cooking method: Make baked meatballs instead of pan-frying to reduce the oil needed for cooking.

Time-saving tips

  • Use pre-cut butternut squash or frozen butternut squash to save time on the grating. Pre-cut butternut squash is available in most grocery stores, and frozen butternut squash can be found in the freezer section.
  • Use a food processor to chop the blueberries quickly and efficiently. You can save a lot of time with the help of a food processor.
  • Make a double batch of meatballs and freeze the extras for a quick and easy keto breakfast with meatballs or snacks. Reheat the frozen meatballs in the microwave or oven for a few minutes until heated.
  • Use a non-stick skillet or frying pan to reduce the oil needed for cooking the meatballs.
  • Skip the browning step in the skillet and bake the meatballs directly in the oven for quicker and easier cooking.

What to Serve with Breakfast Meatballs?

This meatball breakfast recipe can be served as a quick and easy breakfast or snack. However, if you're looking to create a complete breakfast plate, several options exist for serving them with complementary sides. Here are a few ideas:

  • Greens: Pair the meatballs with a side salad or sautéed greens, such as spinach, kale, or Swiss chard, to add fiber and nutrients to your meal.
  • Avocado: Top your meatballs with sliced avocado for a healthy dose of healthy fats and fiber.
  • Roasted Vegetables: Roast some low-carb vegetables, such as zucchini, broccoli, or asparagus, and serve alongside the meatballs for a satisfying and nutritious meal.
  • Cauliflower Rice: Swap traditional rice for cauliflower rice to keep the carb count low and add texture and flavor to your meal.

You can also add a complimentary breakfast drink that is low-carb. These are just a few ideas, but feel free to get creative and experiment with different side dishes to find your perfect combination!

Storage and reheating instructions

  • Microwave: Place the desired meatballs on a microwave-safe plate and heat for 30-60 seconds or until heated through.
  • Oven: Preheat the oven to 350°F (175°C). Place the meatballs on a baking sheet and bake for 10-15 minutes or until heated.
  • Skillet: eat a skillet over medium heat and add the meatballs. Cook for 5-7 minutes or until heated through, stirring occasionally.

Recipe wrap-up and conclusion

Wrapping up, these Keto Breakfast Meatballs are not only a delightful and nutritious way to start your day, but they also double as a fantastic office lunch option that can be conveniently packed and enjoyed on the go. With their low-carb and gluten-free profile, these meatballs cater to various dietary preferences. Don't forget that you can meal prep these in advance, ensuring you have a delicious, keto-friendly treat at your fingertips all week long. Give this recipe a whirl and elevate your breakfast and lunch game to new heights!

Frequently asked questions

In this recipe, the grated butternut squash and avocado oil serve as binding agents to hold the meatballs together, unlike the ones where eggs are used as a binding agent. The moisture from the grated butternut squash and the healthy fats from the avocado oil help to keep the meatballs moist and prevent them from falling apart.

Leftover meatballs can be used in various ways! You can add them to pasta dishes, slice them, use them as a pizza topping, or even make a meatball sub. They're also great for meal prep - pack them for lunch with some veggies and dip, or add them to a salad for some extra protein. Get creative and use them in any dish where you would typically use ground meat.

Baking is usually faster and easier than frying them, especially when making a large batch. Baking allows you to cook many meatballs at once, while frying requires cooking them in batches in a pan.

Although many meatball recipes include eggs as a binder, this recipe doesn't have them.

📖 Recipe

Keto Breakfast Meatballs on plate with eggs and blueberries

Keto Breakfast Meatballs

Start your day with these Keto Breakfast Meatballs that are keto-friendly, gluten-free, and low-carb!
5 from 2 votes
Print Rate Pin Recipe
Course: Breakfast
Cuisine: American
Keyword: easy, keto, low carb, protein
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 6
Calories: 258kcal

Ingredients

  • 1 pound ground pork
  • 1 cup grated butternut squash 100g
  • ½ cup blueberries
  • 1 tablespoon keto maple syrup or 1 teaspoon maple extract + 1 teaspoon low-carb sweetener
  • 1 ½ teaspoons sea salt
  • ¾ teaspoon dried thyme
  • ¾ teaspoon dried ground sage
  • 2 tablespoons avocado oil

Instructions

  • Preheat the oven to 400° F.
  • In a medium bowl, combine all of the ingredients. Roll into 18 1” meatballs.
  • Heat the oil in a 10” or larger cast iron skillet over medium heat. Brown the meatballs for 2 minutes per side. Transfer to the oven and continue to bake for 25 minutes.

Nutrition

Nutrition Facts
Keto Breakfast Meatballs
Amount Per Serving
Calories 258 Calories from Fat 189
% Daily Value*
Fat 21g32%
Saturated Fat 7g44%
Cholesterol 54mg18%
Sodium 625mg27%
Potassium 309mg9%
Carbohydrates 5g2%
Fiber 1g4%
Sugar 2g2%
Protein 13g26%
Vitamin A 2480IU50%
Vitamin C 7mg8%
Calcium 24mg2%
Iron 1mg6%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

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Reader Interactions

Comments

  1. Dee says

    These sound like such a neat idea! What can I use instead of maple flavor (I don’t like maple anything)?

    Reply

    • castironketoadmin says

      You can just leave it out!

      Reply

  2. Betty says

    Looks and sounds delicious. Looking forward to making these soon. I’ll let you know what we think.

    Reply

  3. Beth says

    5 stars
    Made these sausage balls a few days ago in patty form to get a better sear on the surface. Nice mild flavor, slightly sweet. Great in my Keto breakfast sandwich or alone with some scrambled eggs.

    Reply

  4. Hannah says

    If you freeze them raw, do you usually cook from frozen or defrost first.

    These are brilliant, thank you! I'm about to make 4 x the recipe to freeze. Yum!!

    Reply

    • Cast Iron Keto says

      Hi Hannah! You can do either but we find it's easier to cook from defrosted just reheating in the microwave or on the stovetop. If you reheat from frozen we'd recommend reheating in the oven. Hope this helps!

      Reply

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