This is as easy as it gets if you want to get a family-friendly low carb dinner on the table quickly. If you used prepared ingredients the whole dinner takes about 5 minutes of prep time and 30 minutes in the oven. If you have a bit more energy, you can make the low carb sauce (recipe below) while the meatballs are baking. It’s hard to go wrong with low carb meatballs and spaghetti sauce!
The Low Carb Meatballs:
I found a package of low carb meatballs at Sam’s Club made with real parmesan cheese and no fillers. There were 2.5 grams of carbs and 1 gram of sugar per meatball, which is really quite low. The ingredients were primarily pork and parmesan cheese. The brand name was Stefano’s. Sam’s Club will often just premier something for a while so I’m not sure they are always available there, but you can look for something similar in your grocery store.
I used shirataki noodles which are available in most grocery stores these days. Spaghetti squash or zucchini noodles also work.
This is where you either make your own or read labels carefully for sugar. Many prepared spaghetti sauces have quite a bit of sugar. Read the ingredient list and focus on grams of sugar and then compare. If you have the time to make your own, it is not too difficult and easy to modify to your own tastes. Here is a recipe for a sauce that I make ahead and freeze to bring out when needed.
- 3 Tbsp olive oil (or bacon fat)
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 6-oz can tomato paste
- 1 tsp dried oregano
- 1 Tbsp dried basil (optional)
- 1 tsp dried red pepper flakes
- 1 1/2 tsp kosher salt
- 1 bay leaf
- 1 28-oz can crushed tomatoes, preferably Italian
- 1 28-oz can tomato sauce
- 1/2 tsp sugar (optional)
- 2 Tbsp fresh parsley, roughly chopped
- 4 small peperoncini
- grated parmesan for serving
- In large pot, skillet or dutch oven, heat oil on medium and add onions. Saute for about 3 min. and then add garlic and cook 2 min. longer
- Add tomato paste and stir. Add all spices and stir to combine
- Add cans of tomatoes and tomato sauce, then 4 1/2 cup water. Stir in sugar (if using), parsley and peperoncini. Bring to gentle boil.
- Turn heat down to a simmer partly cover and leave sauce to simmer 2 1/2 hours or more, stirring regularly.
Cook the meatballs per directions (375 degrees for 30 min). Heat the sauce and the shirataki together or in separate pots.
Serve the low carb meatballs and sauce on top of a bed of shirataki noodles. Spaghetti squash and zucchini also make great beds of “noodles”.
For a more elaborate meatball dinner with lamb meatballs, yogurt, cucumbers and chilies, click here.
Online Coaching Available:
I have followed the slow carb diet for 3 years and the keto diet for 2 years now, and I have put my “been there done that” knowledge to work helping people figure it out. I am currently an online diet coach (info can be found here if you’re interested), and have just hit the 250-client mark. Come and visit me and see if online coaching might be for you!
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