Spicy Italian Pork Sausage Keto Meatballs – Dairy-Free, Cheese-Free, Nut Flour-Free

I try to cook new things on the weekend to increase the variety. It’s gotta be pretty simple though because while I like to experiment, I don’t like it to take that long.

I’ve seen sausage balls – meatballs, essentially – but all of them had ingredients I didn’t want – so I invented my own:

In a mixing bowl, I added:

Ingredient Calories Fat Net Carbs Protein
14 oz. mild Italian pork sausage (Whole Foods 365 Brand) 900 60 6 78
2 jumbo eggs 180 14 2 16
1/2 cup coconut flour 240 8 12 8
3 tbsp nutritional yeast 60 0.5 2 8
2 tsp cayenne pepper 12 0 2 0
2 tsp baking powder 10 0 4.6
1/2 tsp salt 0 0 0 0
Total for the entire recipe 1402 82.5 28.6 110
Total Per serving (1/21) 67 4 1 5

I mixed all this together with a fork, then rolled them into cocktail-size meatballs, and put on a baking sheet into an oven at 425 degrees for 25 minutes.

The Verdict: pretty damn good. It tasted like an Italian meatball. No one would know there’s coconut flour in it. It was maybe a tad spicy for some folks but I like spice. You might want to eliminate that if you’re not into too much spice.

This was my first time using nutritional yeast. I don’t know if it really added anything to the flavor but they do taste good – and nutritional yeast has a lot of, well, nutrition in it. If you don’t want to use that, it would probably taste OK, but I really don’t know.

As to the effort: not bad. One mixing bowl to wash. One piece of parchment paper to throw away. Rolling up the meatballs was probably the longest part but prep time total couldn’t have been more than 20 minutes.

Might be nice with a little low carb pasta sauce.

I asked my younger daughter to try one. she looked at them suspiciously: “What’s in them?”

“Pork sausage meat.” Is all I said.

She tried one. There was a pause and then: “Woah! that’s a good meatball.” Of course if I had told her they contained nutritional yeast and coconut flour she never would have tried them.

Sneaky.

After having a few more I noticed that some were a little salty in spots. Perhaps that’s a warning to mix better or cut back on the salt.

Kitchen Experiment: Low Carb Coconunt Pumpkin Muffins with Stevia

This is one of my go-to recipes since conjuring it up in October, 2011. I’ve made it no less than a half-dozen times.

Now, however, I have made a resolution for the year to ditch artificial sweeteners, and have done well – but this recipe, I think, does need some sweet.

A reader recommended stevia, which I had heard of, but had heard some worrisome studies had come out about possible health effects. ‘Natural’ does not always mean safe, after all. I did a bit of research, however, and found this was based on some early, flawed studies – and I wasn’t going to be using a LOT of the stuff – the only thing I can think of at present I’d use it in is the pumpkin muffins.

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