HEALTHY SWEET & SOUR MEATBALLS

December 17, 2022 3 Comments

HEALTHY SWEET & SOUR MEATBALLS

This recipe has cycled through my meal preps for years - it's so good! These Healthy Sweet & Sour Meatballs are inspired by a favorite Taste of Home recipe, modified to reduce the sugar and fat. It's got the perfect balance of sweet and sour, tropical pineapple, bright peppers, and tender homemade meatballs. It's gluten-free, dairy-free, and egg-free too! I used Swerve Brown instead of brown sugar to cut back on the added sugars.

Did you know? About 90% of the natural sweetener erythritol is excreted in the urine, while 10% is fermented by bacteria in the colon. Because of this, erythritol is virtually calorie-free (0.2kcal per gram), and does not increase blood sugar nor insulin. The only known side effect is gas and bloating when consumed in large amounts. (source)

HEALTHY SWEET & SOUR MEATBALLS

Beef and alternatives

This recipe calls for 93% lean ground beef. I use leaner meats to limit the amount of saturated fat, which in excess can contribute to insulin resistance and high blood triglycerides. I also choose "grass-fed" or "organic" ground beef, which tends to be higher in anti-inflammatory fats compared to conventional beef. These types of beef also tend to be more humane!

If you don't eat beef or just don't have any on hand, you can substitute 93% lean ground turkey, ground chicken, or meatless ground.

HEALTHY SWEET & SOUR MEATBALLS

Pineapple and vegetables

I recommend canned pineapple chunks in juice for this recipe, simply because we need the juice from the can for the sauce! However, if you use fresh pineapple, you could juice part of it for one cup of juice, or substitute orange juice. 

Bell peppers and green onions taste delicious in this recipe, but you could substitute other vegetables like broccoli, green beans, zucchini, yellow squash, mushrooms, or carrots. 

Also, if you don't have fresh garlic for the meatballs, you can substitute three-quarter teaspoon of garlic powder instead.

HEALTHY SWEET & SOUR MEATBALLS

Sweet and sour sauce

For the sweet and sour sauce, I used coconut aminos, natural rice vinegar, sugar-free brown sugar alternative, and cornstarch. You can use soy sauce instead of the coconut aminos, but it won't be gluten-free and you may need more sweetener to get the right flavor. Also, make sure you use natural rice vinegar and not seasoned or sweetened (like mirin).

If you prefer not to use a sugar-free sweetener, you can use brown or coconut sugar instead. Just keep in mind this will increase the added sugar, carbs, and calories.

Lastly, tapioca starch can be used in place of the cornstarch if you prefer. You just might need an extra tablespoon or so to get the right thickness.

HEALTHY SWEET & SOUR MEATBALLS

What to serve it over?

I served mine over fragrant Jasmine rice, which is one of my favorite carbs. That said, any type of rice will work - just cook according to the package. If you need to watch your carbs, try cauliflower rice!

Here is the printable recipe for these Healthy Sweet & Sour Meatballs. I hope you'll rate this recipe and comment below if you try it :)

This post contains affiliate links.  

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3 Responses

Marie Lenox
Marie Lenox

April 08, 2024

Thank you sooo much for the recipe. It was fantastic. I followed just the way you have it, I sometimes add but no need to mess with your perfection

Sarah Wilkins
Sarah Wilkins

August 15, 2023

Hi Kristy, no I haven’t! I am not insulin resistant so I usually use Jasmine rice for the lower arsenic content. But will check out Parish rice ;)

Kristy
Kristy

August 15, 2023

Have you tried low glycemic rice? Parish Rice here is amazing.

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