JUICY KETO MEATBALL SUB WITH FATHEAD DOUGH BUN

JUICY KETO MEATBALL SUB WITH FATHEAD DOUGH BUN

A low-carb twist on the classic Italian sandwich that doesn’t skimp on flavor.

KEY INFO:

• Prep Time: 35 minutes
• Cook Time: 25-30 minutes
• Total Time: 60-65 minutes
• Servings: 4-6
• Difficulty: Medium
• Diet: Keto, Gluten-free, Low-carb
• Cost: $15-20

EQUIPMENT NEEDED:

• Oven
• Stand mixer or handheld mixer
• 2 mixing bowls
• Microwave-safe bowl
• Baking sheet
• Plastic wrap
• Alternative: Food processor for onion processing

INGREDIENTS:

For the Meatballs:

• 1 pound ground beef (80/20 fat ratio)
• ¼ cup almond flour
• ¼ cup grated Parmesan
• 1 large egg
• ¼ cup grated onion
• 2 cloves minced garlic
• 1 tsp Italian seasoning
• ½ tsp salt
• ¼ tsp black pepper
• 1 tsp fresh parsley

For the Fathead Bun:

• 1 cup almond flour
• ¼ cup oat fiber
• 1 tbsp gluten-free baking powder
• 2 tsp Italian seasoning
• 1¼ tsp xanthan gum
• 1 tsp salt
• 2½ cups shredded mozzarella
• 2 oz cream cheese
• 2 large eggs

For Assembly:

• ½ cup low-carb marinara sauce
• ¼ cup shredded mozzarella
• 2 tbsp grated Parmesan

METHOD:

1. Preheat oven to 425°F (218°C).
2. Combine all meatball ingredients in a large bowl.
   Mix gently with hands – don’t overwork.
3. Form into 12-15 equal-sized meatballs.
   Each should be about golf ball size.
4. Bake meatballs for 15-20 minutes until internal temperature reaches 160°F.

5. For the bun: Mix dry ingredients in a bowl.
6. Microwave mozzarella and cream cheese in 30-second intervals until melted.
   Should be completely smooth.

7. Add eggs to cheese mixture, then combine with dry ingredients.
8. Divide dough into 4-6 portions, split each for top and bottom buns.
9. Shape buns and place on lined baking sheet.
   Should be slightly larger than palm size.
10. Bake buns 10-12 minutes until golden brown and firm.

CRUCIAL TIPS:

• Don’t overmix meatball mixture.
• Let cheese cool slightly before adding eggs.
• Use wet hands when handling fathead dough.
• Check baking powder freshness for proper rise.

STORAGE & SCALING:

Storage:

• Meatballs: Refrigerate up to 3 days.
• Buns: Room temperature 1 day, freeze up to 1 month.

Scaling:

• Recipe easily doubles.
• Freeze extra buns and meatballs separately.

COMMON MISTAKES:

• Overworking meatball mixture makes them tough.
• Not letting cheese cool enough scrambles eggs.
• Skipping xanthan gum makes buns crumbly.

VARIATIONS:

Spicy Version:

• Add ½ tsp red pepper flakes to meatballs.
• Use spicy marinara.

Mediterranean Style:

• Add feta to meatballs.
• Top with olives and fresh basil.