Broccoli Meatballs with Cheese (Ket Diet)

Votes: 1

How to Make Broccoli and Cheese Meatballs (Keto Diet)

Time: 50 min.
Complexity: easily
Quantity: 28 balls

Nutritional value per serving:

Calories 270, total fat 24 G., saturated fats 7 G., proteins 10 G., carbohydrates 7 G., fiber 3 G., cholesterol 90 mg, sodium 460 mg, sugar 1 G.

These cheese-stuffed meatballs are perfect for the keto diet. They're rich in fiber and protein thanks to the generous amount of broccoli and almond flour, but they're incredibly delicious, especially when dipped in homemade ranch dressing, which is also keto-friendly. Cayenne pepper is optional, but it significantly enhances the flavor.

The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.

Ingredients for the recipe:

Broccoli meatballs with cheese

2 medium heads broccoli, stems removed (about 12 oz), cut into medium florets, small stems cut into 1/4-inch thick pieces (about 4 heaping cups total)
2 cloves garlic, lightly crushed
1 small green onion, thinly sliced (about 2 tablespoons)
1/4 cup fresh parsley leaves
1 large egg + 1 large yolk
1/4 tsp cayenne pepper (optional)
1 teaspoon paprika
3/4 cup almond flour (about 90 g)
1 cup finely grated sharp cheddar (about 100 g)

Ranch sauce

0.5 cup sour cream
1/3 tbsp. keto mayonnaise
2 tablespoons distilled white vinegar
0.5 tsp garlic powder
0.5 tsp onion powder
1 tbsp fresh dill, finely chopped
1/4 cup fresh parsley leaves, finely chopped

Ingredient Substitution Suggestions

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Recipes with similar ingredients: broccoli cabbage, cheddar cheese, almond flour, ground cayenne pepper, paprika, onion powder, dill, sour cream, ranch sauce

Cooking the dish according to the recipe:

In a medium heatproof glass bowl, combine the broccoli, garlic, and 1/4 cup water. Wet a paper towel and place it on top of the broccoli. Microwave until the broccoli is bright green and crisp-tender, about 3 minutes, depending on your microwave power.
Carefully remove the paper towel, transfer the broccoli to a food processor (reserving the water in the bowl), and let cool for 5 minutes. Rinse the glass bowl and set aside.

Meanwhile, position the oven rack in the middle position and preheat the oven to 200°C. Line a baking sheet with parchment paper and set aside.
Add the green onions and parsley to a food processor. Process until the broccoli mixture has a rice-like texture. Transfer to a glass bowl along with the whole egg, egg yolk, cayenne pepper (if using), paprika, 1.5 teaspoons of salt, a couple of turns of the black peppercorn mill, almond flour, and 3/4 cup of cheddar. Mix thoroughly with your hands.
Scoop 1 tablespoon of the mixture at a time and drop it onto the prepared baking sheet, spacing it evenly apart, for a total of about 28 pieces. Lightly wet your hands with water, then roll each piece of the mixture into a ball, wetting your hands as needed to prevent the broccoli mixture from sticking to your hands. Spray the balls with cooking spray and sprinkle the remaining 1 cup of cheddar cheese on top, gently pressing it onto the balls to ensure they adhere.
Bake the broccoli meatballs in the oven until cooked through and lightly golden brown, about 25 minutes, rotating the pan halfway through.
Transfer the broccoli and cheese meatballs to a platter and serve with ranch sauce for dipping.

Ranch sauceMeanwhile, in a small bowl, combine the sour cream, mayonnaise, vinegar, garlic powder, onion powder, a large pinch of salt, some freshly ground black pepper, dill, and parsley. Whisk and season with salt and pepper, if needed. Yield: 1 cup.