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Meatballs in a cast iron pan.
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5 from 8 votes

Meatballs without Breadcrumbs

This simple meatball recipe can be transformed for several different dinners, whether you're having Italian, Greek, or just a quick meal. Freeze them and reheat on days you don't feel like cooking!
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Appetizer, Dinner
Cuisine: American
Diet: Diabetic, Gluten Free, Low Lactose
Servings: 16 meatballs
Calories: 92.35kcal
Author: Alicia

Equipment

  • 1 mini food processor

Ingredients

  • cup roasted & unsalted sunflower seeds or pepitas
  • 1 pound ground beef *see notes for other suggestions
  • 1 large egg *see notes for omitting egg
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 2 teaspoons fresh parsley, finely chopped (plus more for garnish)
  • ½ teaspoon kosher salt
  • fresh black pepper to taste
  • oil to grease the baking sheet

Instructions

  • Preheat oven to 425 degrees Fahrenheit. In a small food processor, grind the seeds into a fine crumbles. Add them to a large bowl along with ground meat, egg, garlic, oregano, parsley, and salt (and black pepper if you'd like). Mix together with your hands until thoroughly combined.
  • Use a spoon or scoop to scoop into 2 inch balls, rolling with your hands, and place onto a greased baking sheet.
  • To bake (for large batches): Bake for 15-17 minutes at 425°F until cooked through. Serve warm.
  • To pan-sear: Preheat oven to 400 degrees Fahrenheit. In a cast iron pan over medium heat, add oil. Once warm, add meatballs and sear till just brown on all sides. Remove from the pan as they brown - they should not be cooked through. Return all the meatballs to the pan and bake for about 7-10 minutes, or until cooked through.

Notes

  • Substitute ground beef with lamb, chicken, or turkey.
  • Seeds can be substituted for rolled oats or other suggestions from the post. 
  • Lightly coat your hands with a little water or olive oil before rolling to prevent sticking. 
  • Baking is best for large batches. Pan-searing is best for smaller dinners!
  • Switch up the spices depending on the final dish. The spices used work well with pasta, in pita bread, on top of salads, or as a basic high protein snack. 

Nutrition

Serving: 4meatballs | Calories: 92.35kcal | Carbohydrates: 0.87g | Protein: 5.76g | Fat: 7.27g | Saturated Fat: 2.4g | Cholesterol: 30.36mg | Sodium: 105.49mg | Potassium: 103.01mg | Fiber: 0.29g | Sugar: 0.09g | Vitamin A: 14.85IU | Vitamin C: 0.12mg | Calcium: 11.19mg | Iron: 0.75mg