clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Meatballs over Mashed Cauliflower Recipe

Awesome Healthy Meatballs over Mashed Cauliflower

  • Author: Mike
  • Total Time: 60 minutes
  • Yield: 4 people 1x


Healthy doesn't have to meat flavorless. This easy to execute recipe for Meatballs over Mashed Cauliflower is super simple, but full of flavor in every bite. Juicy meatballs with a crisp crust, and flavor packed gravy spooned over delicious mashed cauliflower delivers a wonderful dinner recipe for you to try tonight!




  • 1 tsp dry mustard
  • 1 tsp worcestershire sauce
  • 1 tsp black pepper
  • 1 tsp onion powder
  • 3 garlic cloves (minced)
  • 1 shallot diced
  • 1 lb ground chuck
  • 2 tbsp flour
  • 1 tsp dill weed
  • salt
  • pepper
  • 2 tbsp avocado oil
  • 1 tbsp cold butter (dipped and rolled in flour.)
  • 1 cup beef stock

Mashed Cauliflower

  • 1 head cauliflower
  • 1 cup freshly grated parmesan
  • 2 tbsp butter (room temp.)
  • 1 tbsp flour (for dusting)
  • salt
  • pepper


  1. In large mixing bowl (affiliate), combine beef, egg, dry mustard, onion powder, minced garlic, diced shallot, dill weed and 2 tbsp freshly ground parmesan cheese. Combine well until fully mixed, about a minute. Roll mixture into one inch balls, about the size of a quarter.  Place each ball on a baking sheet and place in the fridge for 30 minutes.
  2. After about 20 minutes, begin steaming your cauliflower. Steam for 7-10 minutes, until just fork tender. When cauliflower has reached this point, reserve about 1/3 cup of the cauliflower and set aside.
  3. Add remaining cauliflower to food processor (affiliate) with butter, parmesan, salt and pepper. Pulse processor a few times, then run it for about 10-15 seconds, until cauliflower is so finely chopped it's turned into a mashed potato-like consistency. Remove from food processor (affiliate) and into a bowl.
  4. Meanwhile, roughly chop the reserved cauliflower, and fold into mix in bowl. For best results, try to time this up to finish around the time the meatballs and gravy are done, below.

Cook Meatballs and Make Gravy

  1. Remove meatballs from fridge and dust with flour. Lightly shake the baking pan back and forth to cover the meatballs lightly.  Season with salt and pepper and add avocado oil to pan.  When pan is hot, add meatballs.  Cook until well seared on all sides, then remove to pan.
  2. Drain off excess fat, then add beef stock.  Cook beef stock until reduced by half, about 5 minutes. Turn off heat.  Dredge a tablespoon of butter in flour and add to pan, stirring as it melts.  Turn heat back on medium-low and stir for a couple minutes, until stock turns into a gravy-like viscosity.
  3. Add meatballs back into pan and stir in, cooking for another minute to bring back up to temp. 
  4. Place mashed cauliflower on the bottom of your plate, then place meatballs on top. Spoon over a little extra gravy. Garnish with freshly chopped chives and serve immediately.


  • Meatball size here is key. The perfect meatball size is about an inch in diameter, about the width of a quarter. You want to easily be able to fork a meatball while scooping some cauliflower and gravy all in one bite. For that, an inch is our goal.
  • Another key here is cooking the Cauliflower to the right amount of tenderness. Steam it just until the point where a fork can easily pierce the stem without much resistance. Less and it won't mash well, most and it will turn to mush.
  • I work flour in at a couple points in this recipe in a couple small pinches. This is obviously optional if you're looking to go totally carb free, but it really helps the flavor. Especially dusting the meatballs with flour before sauteing them in a pan. This gives them a super crisp crust, and locks in the juicy flavor of the meatball. It's well worth the small carb hit.
  • Prep Time: 35 minutes
  • Cook Time: 25 minutes
  • Category: Main Course
  • Cuisine: American


  • Serving Size: 6 meatballs & 1.5 cups cauliflower
  • Calories: 420
  • Sugar: 5g
  • Sodium: 1606mg
  • Fat: 24g
  • Saturated Fat: 11g
  • Trans Fat: 0g
  • Carbohydrates: 20g
  • Fiber: 5g
  • Protein: 34g
  • Cholesterol: 101mg

Keywords: Meatballs, Keto, Family Dinner

Would love your thoughts, please comment.x