meatloaf meatballs

Meatloaf Meatballs Recipe, full of flavor and just 138 calories!

July 24, 2017

This Meatloaf Meatballs Recipe is my take on the traditional meatloaf flavor but making it into an easy-to-manage portion of protein. As weight loss surgery patients, all of us know how important it is to eat our protein!

Protein is the necessary building block of many tissues in our body, it serves as managers and catalysts for biochemical processes, helps to regulate hormones of metabolism, and helps us to fight infection in the form of antibodies. Vegetables are another important component of bariatric health and these meatballs are loaded with kale and carrots!

These meatloaf meatballs are a favorite in our house and keep well in a covered glass dish in the refrigerator. When you are ready to eat them just heat them up and serve them with caulimash, mashed potatoes (if that fits into your bariatric lifestyle), vegetables or with a small green salad.

Meatloaf Meatballs Recipe

Makes 19 servings of 2.5 ounces

Cook time: 35 minutes


  • 1 1/2 pounds of ground beef (I prefer organic and grass-fed)
  • 1 cup diced sweet yellow onion (medium-sized)
  • 1 cup shredded carrot
  • 2 cups finely chopped kale
  • 2-3 tablespoons olive oil (or avocado oil)
  • 1 beaten egg
  • 1/4 cup Worcestershire sauce
  • 1/4 cup almond flour (substitute for your dietary needs & preferences)
  • 4 medium-large cloves garlic, minced (use less or more to your taste)
  • salt and pepper (to taste)
  • 1/2 cup ketchup (or to preference)


  1. Preheat oven to 375 degrees.
  2. Dice your onions and place in a frying pan with 1 tablespoon of high-quality olive oil, saute the onions until they have a nice translucent brown (not burnt or caramelized) look to them.
  3. Add in the shredded carrot and finely chopped kale to the pan. You may need to add a little more olive oil to the pan. Cook until the vegetables are soft.
  4. Turn off the heat and add the minced garlic, stirring to incorporate into the mixture, set hot pan aside off of burner to cool.
  5. Place the ground beef into a large mixing bowl.
  6. Gently beat the egg and add to the meat.
  7. Add the almond flour (or your substitution), salt andWorcestershirercestershire sauce and mix together.
  8. Add in the cooled veggie mixture and finish mixing the ingredients.

Using a large scoop (about 2.5 ounces), scoop out the meat and form into balls. Place the meatballs onto a cookie sheet. I have never greased or lined my cookie sheet and I’ve never had a problem with the meatballs sticking.  A pro tip I learned is to make sure the meatballs are touching. This helps the meatballs stay juicy

When I have the meatballs done, I season them with a little more salt, pepper and Worcestershire sauce.

Place in the oven for about 17-20 minutes then remove from the oven and brush the ketchup onto the meatballs. Place back into the oven for another 15 minutes. I like my meatballs to be on the medium-rare side because when you reheat them they don’t become dry. Cooking the meatballs as the recipe states will make them more on the medium-well side, so please adjust the cooking time to your preference.

Nutritional Info Per Serving

Serving Size:  One  2.5 oz meatball

Calories 138; Carbohydrates 5 grams; Fat 10 grams; Protein 7 grams

Check out Lori's recipes on ObesityHelp!

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lori newton


Lori Newlon, NTP, RN, Bariatric Nurse and founder of The Bariatric Dish. She was able to successfully lose 160 pounds with the Roux-en-Y gastric bypass. After struggling through her own dramatic weight loss and the many directly related health complications that accompanied it, she developed a passion for nutrition and healthful cooking (including some tasty treats!) which she uses to help maintain a healthy weight and nutritionally sound lifestyle twelve years after surgery.
Recipe Disclaimer: If you have specific dietary restrictions, allergies or a nutrition plan that you are following, make sure to read the ingredient list prior to consumption. All information on is intended for informational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional. Please contact a medical professional with any questions and concerns.