Servings: 4  |  Prep: 20 mins  |  Cook time: 15 mins

Nutritional information: (average serve)

  • Calories: 287
  • Protein: 23g
  • Carbs: 5g
  • Fat total: 18g



500g.lean ground beef (85%)

1 teaspoon kosher salt

¼ teaspoon black pepper

1 teaspoon onion powder

1 teaspoon garlic powder

¼ cup grated Parmesan cheese (not shredded cheese)


2 tablespoons unsweetened ketchup

1 tablespoon pure maple syrup

1 tablespoon reduced sodium soy sauce (or use a gluten-free alternative and add salt as needed)

1 teaspoon garlic powder

⅛ teaspoon cayenne pepper


Step 1

Preheat your oven to 200 degrees C. Line a large rimmed baking sheet with high-heat-resistant parchment paper.

Step 2

In a medium bowl, use your hands to mix together the meatball ingredients.

Form the mixture into 20 meatballs. (Tip: Shape the mixture into a log, slice it into five slices, then divide each slice into four and roll.)

Step 3

Place the shaped meatballs on the prepared baking sheet, not touching each other. Bake them until they are cooked through, about 15 minutes.

Step 4

Meanwhile, in a medium saucepan, whisk together the sauce ingredients. 5 minutes before meatballs should be done, heat the sauce gently over medium-low heat. If the sauce seems too thick, add a tablespoon or two of water.

Step 5

When the meatballs are done, use tongs to transfer them to the sauce. Gently toss to coat. Serve immediately.