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Grilled Meatballs With Cauliflower Mash

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It’s as easy as 1, 2, 3. Literally. For these grilled meatballs, throw all the ingredients in a bowl, mash ’em up, roll them out, and you’re ready to cook!

The summer heat in Michigan is getting to be quite steamy and not kitchen-friendly at all. Why not grill some meatballs to beat the heat and feed the family?! My kids can’t get enough of them and neither can I.

I’ve included instructions for grilling the meatballs, oven cooking, or pan searing them. So, here ya go!

Easy as 1, 2, 3. These meatballs come together with minimal ingredients and very little time in the kitchen.
Easy as 1, 2, 3. These meatballs come together with minimal ingredients and very little time in the kitchen.
Easy as 1, 2, 3. These meatballs come together with minimal ingredients and very little time in the kitchen.

Flavors from the Old Country

My heritage is pretty thick with “flavors” from the old country. My grandparents immigrated from The Netherlands in the 50’s and our family always attributed this to Grandma’s particular cooking style and delicious recipes (and also her tendency to keep expired food long after its expiration date).

A family favorite has always been Grandma’s meatball recipe. Usually, they were served up in a steaming saucepan smothered with gravy and bursting with flavor…but always mysterious flavors and like nothing we enjoyed anywhere else.

After visiting Europe a couple of years ago, I enjoyed the best meatballs, potatoes, and red cabbage while in Berlin, Germany. EXACTLY, like those on Grandma’s Sunday dinner table!

Finally, I’ve created my own version with those mysterious and delicious flavors served over cauliflower mash. The perfect combo from the old country.

Grilled Meatballs

To change things up a bit, and beat the summer heat, I’ve really enjoyed grilled meatballs. I love that char flavor that is added to anything grilled and it provides a little modern world to these traditional meatballs. However, I’ve also included instructions for cooking these grilled meatballs in the oven and on the stovetop. Any way you cook them, they will still knock your socks off!

Keto + Whole 30 + Paleo

Last of all, let me put a quick health plug in for this whole meal!! Served with cauliflower mash, this meal is 100% great for a Keto diet. It’s also a delicious and compliant Whole30 meal and Paleo (if you check your ingredients for the bone broth). Sometimes it’s hard to believe you can eat this good and still fall into these healthy food categories, but you can!

  • Keto (check),
  • Whole 30 (check, check),
  • Paleo (check, check, check).
Meatballs can be grilled, who knew?! Grilled, pan seared, or oven cooked, these old country meatballs with cauliflower mash are Whole30, Paleo, and Keto. Even better is that they're kid approved.
Meatballs can be grilled, who knew?! Grilled, pan seared, or oven cooked, these old country meatballs with cauliflower mash are Whole30, Paleo, and Keto. Even better is that they're kid approved.
Grilled, pan seared, or oven cooked, these grilled meatballs with cauliflower mash are Whole30, Paleo, and Keto. Even better is that they're kid approved.
Grilled, pan seared, or oven cooked, these grilled meatballs with cauliflower mash are Whole30, Paleo, and Keto. Even better is that they're kid approved.

Leftover Meatballs

For my little family of 4, this is one of those meals that we always have leftovers for. This is perfect because, if you read my article, How to Meal Prep Lunches | 6 Healthy Hacks, you probably noticed how much we like leftovers at our house!

If you try this recipe, let me know how you like it by commenting below and giving it a rating. Or, find me on Instagram and Pinterest.

Meatballs for a family, Swedish, dutch, whole30
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Grilled Meatballs with Cauliflower Mash

Gilled, oven cooked, or pan seared, these meatballs are flavored with old world spices and are reminiscent of those found in Germany and the Netherlands. Soaked in gravy and served with cauliflower mash, they are Whole30, Paleo, and Keto. Not to mention, kid favorites!
Course Main Course
Cuisine Western European
Keyword Grilled Meatballs, keto, kid-approved, Paleo, Whole30
Prep Time 10 minutes
Cook Time 14 minutes
Servings 6 people
Calories 270kcal

Ingredients

  • 2 lb ground beef or venison
  • 2 eggs
  • 1/4 tsp salt
  • 1/4 tsp ground cloves
  • 1/4 tsp ground allspice
  • 1 bay leaf
  • 1/4 tsp salt
  • 1/2 tsp ground black pepper
  • 1 1/2 tbsp minced onion I use dried minced onion from Costco
  • Cauli Mash
  • 2 heads cauliflower 8-10 cups chopped
  • 1 tsp balsamic vinegar
  • 2 tbsp avocado or olive oil
  • 1 tsp minced garlic I use refrigerated
  • 1/4 tsp thyme
  • salt and pepper to taste
  • Gravy
  • 1 packet beef bone broth Sam’s Choice/Walmart has a great option
  • 10 oz warm water
  • pinch of salt
  • sprinkle of pepper
  • 1 tbsp tapioca starch arrowroot or cornstarch work too
  • 1/2 cup warm water

Instructions

Meatballs

  • For the meatballs, simply place all the ingredients in one large bowl and mash together using your hands.
  • Form into large meatballs (about 2 inches diameter).
  • For grilled meatballs, heat the grill to 300 degrees before placing meatballs directly on the rack.
    (if using venison, spray or brush the rack with oil first).
  • Cook for 5-7 minutes on each side or until 165 degrees F.
    (Could also do without flipping them).
  • For the oven, cook at 400 degrees for 10-14 minutes.
  • For the stovetop, sear in a dutch oven or skillet on medium high heat, turning a little every 3-5 minutes. They are finished when the juices run clear or the temperature is 165 degrees F.

Cauli Mash

  • Chop the base off of the cauliflower heads and divide them into 3 or 4 large sections.
  • Place in a cooking pot or the instant pot with about 2 cups of water (3 minutes in IP) and allow to boil until softened.
  • Drain the water, add ingredients (balsamic, thyme, pepper, salt) and mash together. I find that an immersion blender gives me the best texture for cauliflower mash.

Gravy

  • In a skillet or sauce pan, combine the bone broth packet and 10 oz of water. Turn the stove on medium to high heat and bring to a boil.
  • In a separate cup or bowl, combine 1 tbsp tapioca starch (substitute arrowroot or cornstarch) and 1/2 cup of warm water and stir until well incorporated. Add to the boiling broth and allow it to thicken while you stir.
  • Remove from heat and add the cooked meatballs and pan drippings (if any).
  • Throw in the bayleaf and some salt and pepper to taste.
    Enjoy!

Notes

There are many substitution possibilities in this recipe. Cornstarch or flour can be used instead of tapioca starch. Also, as stated in the recipe, these meatballs can be done in the oven or stovetop instead of the grill. 
 
 

Meatballs and Gravy Nutrition Info

Cauliflower Mash Nutrition Info

Grilled meatballs are a delicious way to beat the summer heat. They are Whole30, Paleo, Keto, and 100% kid-approved.
Pin to Pinterest
Grilled meatballs are a delicious way to beat the summer heat. They are Whole30, Paleo, Keto, and 100% kid-approved.
Pin to Pinterest
Grilled meatballs in skillet with gravy.
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How to Meal Prep Lunches | 6 Healthy Hacks

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Meal prep. It’s the single worst part of my weekend. Thinking about what we’re all going to eat…especially for lunch…for the next week.

I’m incredibly thankful for a job where I have summers off. When I can take a break from the meal-prep-lunch-grind. I truly dread Sunday evenings for the sole reason of lunch meal prep!

To be honest, lunches were pretty sad at the end of the 2018/2019 school year and I know I’m not the only one! I ate plenty of hot lunch, frozen meals, and plain old granola bars beside others with questionably old hot-pockets (mmhmmmm).

Let’s not even talk about my kids’ lunches…every prepackaged item from the pantry or freezer was dumped into their lunch box.

You want fruit snacks for breakfast? Okay. #survivalmode #fedisbest

I’m determined not to get to that place again and I’m feeling more motivated after writing this post to get started with these no prep, meal prep tips. After all, this is all about how to meal prep lunches the easy way. I.Can.Do.This.

Meal prep made easy with this 6 Easy Ways to Meal Prep Lunches Hack. This guides you through 6 ways to make meal prepping lunches easier for busy people.
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#1 – Sandwiches

  • Buy a large, delicious, fresh loaf of bread (Walmart has them for 99 cents) or any loaf of bread will do.
  • Buy your favorite lunch meat and sandwich cheese.
  • Slap your favorite meat and cheese and other toppings on the bread.
  • Slice into 5 large sections.
  • Place back in the bag and pull out a sandwich for each work day.

This easy lunch hack is great for construction workers or others who do not have a microwave for left overs. School kids, love this concept on rolls and they keep well for the week!

If gluten is an issue for you, try gluten-free bread or sprouted grain breads like Ezekiel bread.

This can be done with a dozen rolls or a pre-cut loaf of bread. The concept still applies.

These 6 Meal Prep Lunch Hacks will save you time and energy while still allowing you to eat healthy on your lunch break. This is all about making meal prepping lunches easier.
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#2 – Salad

  • Purchase a couple of bag salad kits or large bowls of pre-made salad from the deli section.
  • Divide into 3-5 wide mouth mason jars or other food prep containers.
  • Enjoy!

This costs similar to purchasing all of the salad fixings and greens. And, it’s way easier!

#3 – Rotisserie Chicken

Meal Prep Lunch Hacks are essential for busy people who want to eat healthier. These 6 meal prep hacks will help you prep for your lunches this week.
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My love for rotisserie chicken runs deep! Costco seems to have the best deal around and, oh, how I wish Aldi had a deli! However, Meijer and Family Fare (West Michigan stores) have the best ingredients in their rotisserie chicken (Whole 30 compliant).

Here is a list of rotisserie chicken, real food meals that you might do with a rotisserie chicken for a week’s worth of lunches:

  • Enjoy on a tortilla with some other toppings for a nice wrap.
  • Toss with some pasta and a little sauce for an easy pasta meal or try my Healthy Chicken Pasta recipe from the blog.
  • Make Chicken Salad to last a week and enjoy with a bag of crackers, chips, greens, veggies, or bread.
  • Simply eat it beside some greens, with veggies, or a slice of cheese.

Having a good source of protein for the week is half of the hack of it! This is one of the most loved lunch hacks at our house (aside from leftovers).

#4 – Deli Food

I love walking through the deli section of Family Fare, Walmart, and even Costco and Sam’s. The possibilities are endless here. It could get pricey, but if you are just looking for a real food lunch hack for meal prep lunches, sometimes it’s worth paying for.

Here are some ideas:

  • Buy a tray of wraps from Costco. Use one or two throughout the week. Freeze any that you predict will not be eaten in that week and use for another time.
  • Purchase a large Mac ‘n Cheese or Chicken Alfredo from any deli and divide into serving containers to last a week.
  • Buy a pre-made soup from the deli section and divide into serving sizes (I believe Costco sells soup in large amounts and I’m assuming your ingredients from the deli will be cleaner than canned or frozen).
  • Purchase a pasta salad, or any salad, with protein in it and divide into appropriate servings to last a week.

Obviously, there are so many varieties in individual deli’s, but you get the idea. Find something you like, buy a large amount to last a week, and divide into daily servings.

I’m not saying all of these are your healthiest options. But, it is far healthier and less expensive than eating fast-food, eating out, or eating a processed frozen meal. And I consider that a win.

#5 – Yogurt Parfait

To make this a healthier meal, I recommend buying plain yogurt. Specifically, whole plain yogurt, if you’re willing to do full-fat! It’s delicious and creamy and will sustain you! To keep this lower carb for my keto friends, you might make the Coconut Granola Without Nuts or Seeds and replace the honey with a low glycemic sweetener like Lakanto. For Dairy-free folks, try So Delicious brand’s plain coconut yogurt.

#6 – Leftovers

I realize this isn’t much of a “hack,” but it’s worth repeating/saying.

Make extra at each meal during the week so that you will have leftovers.

Honestly, I pack my husband a lunch about five times a year (I know, I’m terrible), but we almost always have leftovers for him to grab on his way out the door. This is a lifesaver for adult lunches.

I realize, however, we both work in buildings with kitchens and microwaves which makes eating leftovers at work possible.

Meal Prep Lunches the Easy Way

I’m motivated to do a better job this summer and next school year when it comes to meal prep the easy way at this house, no doubt!

This doesn’t have to be the dreaded task of Sunday nights that it often seems to be. It can be so much easier if I relax a little on the “healthy standards” and accept a few easy hacks for making lunches that are still far healthier than their alternatives (hot lunch, frozen entrees, and eating out).

Meal prep made easy with this 6 Easy Ways to Meal Prep Lunches Hack. This guides you through 6 ways to make meal prepping lunches easier for busy people.

Meal Prep on a Budget

You might feel like these meal prep lunch are too expensive or they lack the consideration for a tight budget. I agree that on a tight budget this could get pretty expensive. But, are you eating out on that budget? Are you running to the local market or restaurant as a last ditch resort because you’re starving?

Then, to that, I’d say you might consider spending a little more on lunch food on the front end so that you aren’t making last minute lunch purchases when you’re starving! Planning ahead pays dividends (and it’s healthier).

Have a company credit card that pays for all of your “lunch meetings?” Great. But could you save the company a little $, save yourself some time and calories, make your own lunches 2 or 3 times a week, and arrange those meetings for another time? Try it. You might find some time to go for a walk or enjoy a conversation with a coworker if you’re not driving around town to eat lunch out.

Let me know what your go-to, easy meal prep lunch hacks look like at your house. We all love new lunch ideas.

Now, for the children, I’ll save that for another post!