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Keto Eggplant Meatballs Recipe

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Easy keto eggplant meatballs baked till golden. Made with Parmesan and almond flour. Crisp outside, tender inside. Great with no sugar marinara or pesto.

Ingredients

Scale

z

  • 2 medium eggplants (about 900 g), peeled and cubed

  • 2 tbsp olive oil, plus a little more for pan and hands

  • 1 small onion, finely chopped

  • 4 garlic cloves, minced

  • 2 large eggs, lightly beaten

  • 1 cup finely grated Parmesan (about 90 g), plus extra to serve

  • 3/4 cup blanched fine almond flour (add 1–2 tbsp more if mix is loose)

  • 2 tbsp chopped fresh parsley (or 2 tsp dried)

  • 1 tsp Italian seasoning (optional)

  • 1/2 tsp red pepper flakes (optional)

  • 1 tsp fine sea salt

  • 1/2 tsp black pepper
    To serve (pick one): low sugar marinara, pesto, or lemon-garlic yogurt sauce

Instructions

  • Heat oven to 220°C / 425°F. Line a baking sheet with parchment.

  • Toss eggplant cubes with 1 tbsp olive oil and a pinch of salt. Spread out and roast 20–25 minutes, stirring once, until soft with light browning.

  • While it roasts, warm 1 tbsp olive oil in a pan on medium. Cook onion with a small pinch of salt 4–5 minutes. Add garlic, cook 30 seconds. Take off heat.

  • Put hot roasted eggplant in a large bowl. Mash with a fork till mostly smooth with small bits left. Cool 5–10 minutes.

  • Add onion-garlic, eggs, Parmesan, almond flour, parsley, Italian seasoning, red pepper flakes, salt, and pepper. Mix well. Rest 10 minutes so it firms up.

  • Lower oven to 205°C / 400°F. Line a fresh sheet with parchment and oil it lightly.

  • Oil your hands. Roll heaped tablespoon scoops into 24 balls (about 3–4 cm). Place with space between.

  • Bake 18–22 minutes, turning the tray once, till set and lightly golden. Broil 1–2 minutes for extra color if you like.

  • Optional: pan-sear baked meatballs in a little olive oil 30–60 seconds per side for more browning.

  • Warm your sauce. Toss meatballs in sauce or serve it on the side. Top with extra Parmesan and parsley.

Notes

  • If the mix looks wet, add 1–2 tbsp almond flour, rest 5 minutes, check again.

  • If it feels dry, add 1 tbsp olive oil or 1 egg white.

  • Nut-free swap: use very finely crushed pork rinds instead of almond flour (same amount by volume).

  • Air fryer: 190°C / 375°F for 10–12 minutes, flip halfway.

  • Storage: fridge up to 4 days (keep sauce separate). Freeze after baking; reheat at 175°C / 350°F till hot.

  • Great over zucchini noodles, spaghetti squash, or with a simple salad.

  • Taste test: fry 1 tsp of mix in a pan, taste, adjust salt/pepper before baking the batch.

Nutrition

Find it online: https://www.wellnesswarrior.org/keto-eggplant-meatballs/