KETO DIET Keto Dinner Ideas

KETO MEATBALL MINESTRONE

Made with pancetta and vegetables, a savory, hearty, KETO MEATBALL MINESTRONE.

This meaty soup can be made in the Instant Pot or on the stovetop, low in carbohydrates, grain-free, and gluten-free.

With the flavorful meatballs, vegetables, and minestrone broth, this Instant Pot or stovetop soup is a warm, comforting, and satisfying meal that’s pancetta accents give it a mild smokey flavor (or can use chopped bacon).

You can omit the pancetta/bacon, but prefer the smokey flavor it imparts to the broth.

To make the meatballs, mix the ground beef. In place of bread crumbs, I like to use golden flax meal.

Mincing the garlic, chopping the vegetables, and making the keto, gluten-free meatballs. Without the pasta and the extra carbs, this is just as easy as making spaghetti and meatballs!

To keep the meatballs from falling apart in the broth, pre-baking the meatballs in the oven for a short time helps when cooked in the Instant Pot or on the stovetop.

Many times, I have made this soup on the Stovetop and in the Instant Pot and it is just as simple using either option.

If you include the “coming to pressure time” and the “pressure release time” on the Instant Pot, the time is also about the same.

PREP TIME 15 mins
COOK TIME 30 mins
TOTAL TIME 45 mins
COURSE dinner, keto soup, Soup
CUISINE Italian, Italian soups
SERVINGS 6
CALORIES 300 kcal

EQUIPMENT

INGREDIENTS

  • One lb ground beef
  • 1 ½ tablespoon golden flax meal
  • 1 LG egg
  • ¼ cup no sugar added tomato sauce
  • ⅓ cup shredded mozzarella cheese
  • 1½ tablespoon Italian seasonings divided
  • 1½ teaspoon garlic powder divided
  • ½ teaspoon black pepper
  • 1 tablespoon olive oil
  • 1½ teaspoon sea salt divided
  • ½ medium-sized onion minced
  • 2 cloves garlic minced
  • ¼ cup pancetta diced
  • 1 cup sliced zucchini
  • 1 cup sliced yellow squash
  • ½ cup sliced carrot optional
  • 4 cups beef broth
  • 14 ounce can of diced tomatoes.
  • 3 tablespoon shredded parmesan cheese

INSTRUCTIONS

Stovetop Directions:

  1. Preheat the oven to 400 F and with tin foil/parchment paper, line a baking sheet. Put it aside.
  2. Combine ½ teaspoon of sea salt, ½ tablespoon of Italian seasonings, tomato sauce, egg, shredded mozzarella, flaxseed meal, ½ teaspoon of garlic powder, and ground beef in a large mixing bowl. To mix, knead with your hands.
  3. With your hands, form meatballs using one heaping tablespoon of meat mixture per meatball.
  4. On the lined baking sheet, place meatballs, and for 15 minutes, bake at 400 F. Take meatballs out from the oven and put them aside (while cooking in the broth, prebaking the meatball helps them stay together).
  5. Heat the olive oil, in a stockpot over medium-high. Once hot add pancetta, minced garlic, and onion. For 2 to 3 minutes, stir and saute or until garlic and onions have softened.
  6. Add yellow squash, beef broth, zucchini, 1 teaspoon garlic powder, 1 teaspoon sea salt, and the black pepper, 1 tablespoon Italian seasonings, diced tomatoes, and optional carrots. Stir to combine.
  7. To a boil, bring a stockpot. To the pot, add pre-baked meatballs, cover, and lower heat to low/simmer.
  8. For 25 to 30 minutes, simmer covered. Stir after opening the lid, and spoon into serving bowls. With ½ tablespoon Parmesan cheese, garnish each serving & Serve.

Instant Pot Directions

  1. Preheat the oven to 400 F and with tin foil/parchment paper, line a baking sheet. Put it aside.
  2. Combine ½ teaspoon of sea salt, ½ teaspoon garlic powder, tomato sauce, egg, shredded mozzarella, ½ tablespoon Italian seasonings, flaxseed meal, and ground beef in a large mixing bowl. To mix, knead with your hands.
  3. With your hands, form meatballs using one heaping tablespoon of meat mixture per meatball.
  4. On the lined baking sheet, place meatballs, and for 15 minutes, bake in the oven at 400 F (while cooking the soup, pre-baking the meatballs helps them not fall apart). From the oven, remove the meatballs and put them aside.
  5. On the Instant Pot, select Saute, and once hot add the pancetta, onion, minced garlic, and olive oil. Stir and for TWO minutes, saute or until garlic and onions have softened.
  6. Add carrots, yellow squash, and zucchini. Saute for THREE minutes.
  7. Add black pepper, beef broth, 1 tablespoon Italian seasonings, 1 teaspoon garlic powder, 1 teaspoon sea salt, and the diced tomatoes. Stir to combine and to the pot, add the pre-baked meatballs.
  8. Close and lock the lid and to Sealing, turn the pressure release handle. Select (Manual)Pressure
  9. Cook and for FIFTEEN minutes, set the timer.
  10. Use the Natural Release method for 10 minutes, once cooking time is complete, then (carefully)Quick Release all the remaining pressure.
  11. Open the lid and gently stir, into serving bowls, spoon, and with ½ tablespoon parmesan cheese, sprinkle each.

NOTES

*based on the products I used, nutritional data are estimates*
Yield: 6 cups,
Serving Size: 1 cup,
Amounts per serving- Net Carbs per serving: 8g

NUTRITION

Serving: 1cup
Calories: 300kcal
Carbohydrates: 10g
Protein: 23g
Fat: 18g
Saturated Fat: 6g
Sodium: 1401mg
Fiber: 3g
Sugar: 5g

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