Tag Archives: meatballs

Dukan Friendly Meaballs

Dukan Friendly Meaballs

This recipe was found and then perfected by my wife. She asked me to cook it one day and now I cook it all the time.

These meatballs are extremely compatible with the Dukan diet.

The idea behind these was to create a small healthy snack that could be eaten quickly and is high in protein. The meatballs can be kept in groups of 3 or 4 in individual containers. They microwave in about 1 minute and are a great snack.

Start with 500g of beef mince.


Then add some tomato sauce. The tomato sauce we use is apparently the right one that you can use with Dukan. Put in maybe half a cup.

IMG_0090 IMG_0092

Stir it all up really well. I find that a really good stir after each ingredient is added makes it turn out really well.

Next throw in 2 tablespoons of Oat Bran. This stuff is also Dukan friendly and is great for your digestion.


Once you’ve stirred all that in, the next step is to add an egg. It’s just more protein, right?


Once you’ve mixed all that up, the seasoning needs to go in. I usually mix all the dry ingredients before putting them in with the mince.


Above you can see parsley, onion flakes and a vegetable stock powder called Vegata. If I have them available, I prefer to use fresh herbs instead of the dried parsley. Usually fresh parsley and chives.

Once that’s all been mixed in nicely, just roll the mixture into little balls and put in the frying pan.


Depending on the size of the meatballs, you could get around 40 meatballs out of one mixture.


I use my electric frying pan on number 4 (on’t know what that equates to, really) with the lid on. I spray a small amount of olive oil in the pan to stop sticking. I turn them over when they are brown on the bottom, and then take them out when they are brown on top and bottom.


Once cooled, put them into little containers for snacks. They go really well with bbq and steak sauce and are great little snack. You could also add them from here straight into a Bolognese type sauce and serve with spaghetti.




500g Beef Mince

1/2 cup tomato sauce

2 tblspns of Oatbran

1 egg

Parsely, Chives, vegetable stock, onion flakes (too taste)

Form: Into small balls and cook in a frying pan, turning when the bottom is brown.


Posted by on July 4, 2013 in Recipes


Tags: , , , , , , , ,

%d bloggers like this: