SWEET AND SOUR MEATBALLS

Looking for a family friendly dinner with big flavor and simple ingredients? These Sweet and Sour Meatballs are a nostalgic favorite—with a cleaner twist. The meatballs are tender and juicy, the sauce is tangy and sweet, and the whole meal comes together with minimal cleanup. 

Whether you’re cooking for kids, meal-prepping for the week, or just craving something comforting, this recipe checks all the boxes: gluten free, dairy free, and packed with flavor.


(Instagram Reel)



Why we love these meatballs:

• Sweet, tangy and savory - a flavor combo that never gets old.
• Made with clean, simple ingredients and no refined oils.
• A complete meal when paired with rice and roasted broccoli.
• Great for meal prep - leftovers taste just as good!
   


Ingredients:
  • Ground beef or bison - A great source of protein and iron; bison is naturally leaner.
  • Oats - Oats are a wholesome gluten free binder, rich in fiber. 
  • Egg -  Helps bind everything together and adds protein.
  • Onion - Adds flavor and contains antioxidants.
  • Sea Salt & pepper -  Essential seasonings to balance the meat.
  • Worcestershire sauce - Deepens the savory flavor and adds umami depth. I use Lea & Perrin's. 
  • Almond Milk - Keeps the meatballs moist while keeping the recipe dairy free. *can sub a different milk for nut free.
  • Brown Sugar or Coconut Sugar - Coconut sugar is a lower-glycemic alternative with a rich flavor.
  • Vinegar - Adds that classic tangy bite.
  • Mustard - Balances the sweetness and enhances the sauce. For a clean mustard, I like True Made Foods.
  • Barbecue Sauce - Use a cleaner version with no added refined sugars or oils, like Noble Made. 
  • Pineapple juice - Naturally sweetens and enhances the tropical flavor.
  • Pineapple Chunks - Adds texture, sweetness and vitamin C.

Pro Tips:
  • Use a cookie scoop for evenly sized meatballs and consistent cooking.
  • For the cleanest sauce, use BBQ sauce brands like Primal Kitchen or True Made Foods.
  • Don't skip the pineapple chunks - they're key to that classic sweet and sour flavor.

Notes, Swaps and Oven Directions:
  • Make it gluten free: Ensure your oats and Worcestershire sauce are gluten free.
  • Nut free - you can sub cows milk if you do not need dairy free, or any other alternate milk if you need nut free. 
  • Swap oats - use crushed gluten free crackers or cooked quinoa if desired. (I have not personally tried this, but I have read about it)
  • Need egg free? - Try swapping the egg with a flax egg or chia egg. (I have not tried this option)
  • Prefer turkey? - Ground turkey works well in place of beef or bison (though I have not tried this).
  • Oven directions - This dish is made for the oven! No pan-searing required or burnt bottoms on the meatballs Simply mix, scoop, pour the sauce and bake!

Make it a meal:
  • Jasmine Rice for a comforting, classic combo.
  • Cauliflower rice for a low-carb veggie loaded option.
  • Roasted broccoli - adds fiber and a satisfying crunch.




{SWEET AND SOUR MEATBALLS}
Serves 4

Meatballs:
16oz lean ground beef or bison
1/2 c (45g) rolled oats
1 egg, slightly beaten
50g diced onion
3/4 tsp sea salt
dash of black pepper
1 tsp (5g) Worcestershire sauce
1/3 c 980mL) almond milk 

Sauce: 
1 c (192g) brown sugar, or coconut sugar 
1/2 c (120mL) vinegar
2 tsp (10g) mustard
1/2 c (140g) BBQ sauce
2 tsp (10g) Worcestershire sauce
1/2 c (120mL) pineapple juice
large can of pineapple chunks

Sides: 
Jasmine Rice or Cauliflower Rice
Roasted Broccoli


DIRECTIONS:

1) Preheat oven to 350°F (175°C).

2) In a large bowl, combine all the meatball ingredients and mix until just combined.

3) Scoop into balls using a cookie scoop and place in a single layer in a casserole dish.

4) In a separate bowl, whisk together all the sauce ingredients. Pour evenly over the meatballs.

5) Bake uncovered for 40-45 minutes, or until no longer pink inside.

6) Serve hot with jasmine rice or cauliflower rice and roasted broccoli for a balanced meal. 


If you try this recipe, leave a comment and let me know what you think! I also love seeing what you make, please tag me on Instagram! This helps me to create more for each of you!


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