Meatballs and Gravy with Cauliflower Mash

This meatball recipe is not only gluten free but it’s also low carb and keto friendly. These are full of flavor and the gravy is the perfect sauce to complement this dish.



Serves: 5-6

Prep Time: 35-40 minutes

Nutrition based on 6 servings: 297 calories, 20g fat, 5 net carbs, 22g protein

*Cauliflower Mash*

  • 1 large head of cauliflower (about 1 lb), cut into florets

  • 1 tbsp salted butter

  • 1/2 cup parmesan cheese, grated

  • 1/2 tsp avocado/olive oil

  • salt and pepper to taste


  • 1 lb ground beef

  • 1 garlic clove, minced

  • 1 tsp onion powder

  • 1 tsp garlic powder

  • 1 egg, lightly beaten

  • 1 tbsp dijon mustard

  • 1 tsp Worcestershire sauce

  • 1 tbsp avocado/olive oil


  • 1 tbsp butter

  • 3/4 cup beef stock

  • 1/2 cup heavy cream

  • 1 tsp garlic powder

  • salt and pepper to taste

  • optional: xanthan gum/cornstarch/arrowroot powder

*optional topping: chopped fresh parsley for serving


Place a steamer basket in a large pot with boiling water. Add your chopped cauliflower and cover. Steam for about 7 minutes, until a fork can easily poke into the cauliflower. Remove the basket and place in the sink for a few minutes to let it drain.

Put steamed cauliflower in a food processor or blender. Add butter, parmesan cheese, avocado/olive oil and salt and pepper and blend until smooth. Set aside while you make the meatballs.

Combine ingredients for the meatballs in a large bowl and mix well with your hands. Form all of the meatballs and place on a plate. Heat 1 tbsp oil over medium high heat in a large pan. Add your meatballs and cook for 8-10 minutes, making sure to turn them to brown all of the sides evenly. If you need to do this in two batches to not overcrowd them, do that.

Remove meatballs and set aside, turn the heat to medium low, and add 1 tbsp butter to the pan to start making your gravy. Once the butter melts, add the beef stock, heavy cream, and garlic powder. Simmer for 7 minutes, until gravy begins to thicken. If you would like to thicken the gravy further, add 1/2 tsp xanthan gum (if keto) or you could use arrowroot powder or cornstarch if not…make sure to whisk thoroughly to break up any clumps.

Serve meatballs on top of the cauliflower mash and drizzle with gravy. Top with fresh chopped parsley if you want!


Recipe adapted from Ev’s Eats