Protein Sparing Meatball Sub
Prep time
Cook time
Total time
Serves: 4
  • 6 egg whites
  • 2 tablespoons allulose
  • ½ teaspoon Redmond Real Salt
  • ½ teaspoon cream of tartar
  • ½ cup unflavored egg white protein powder
  • 1 pound 95% lean ground beef
  • 2 tablespoons chopped onion
  • 1 clove garlic, minced
  • 1 large egg
  • 1½ tablespoons Italian seasoning
  • 1 teaspoon Redmond Real Salt
  • ½ cup Primal Kitchen Tomato Basil or Roasted Garlic Marinara Sauce
  • Primal Kitchen Tomato Basil Marinara Sauce
  • Primal Kitchen Roasted Garlic Marinara Sauce
  1. Preheat the oven to 325 degrees F. Place a piece of parchment on a large baking sheet and spray with Primal Kitchen Avocado oil spray. Set aside.
  2. Separate the eggs (save the yolks for another recipe like my keto ice cream, hollandaise, mayo or lemon curd), and place the whites into a large bowl or stand mixer. Add the allulose, salt and cream of tartar if using and whip the whites for a few minutes until VERY stiff.
  3. Turn the mixer to low and gently mix the egg white protein powder into the whites.
  4. Place the dough onto the prepared baking sheet to form 4 sub rolls using a spatula.
  5. Bake for 15 minutes or until golden brown. Turn oven off and leave bread in the oven for 15 minutes to avoid the bread from falling. Let completely cool before cutting or the bread will fall.
  6. Meanwhile make the meatballs. Preheat the oven to 375°F.
  7. In a large bowl, combine the ground beef, onion, garlic, eggs, Italian seasoning, and salt. Stir in ½ cup marinara, and combine well. The mixture should be very moist but still able to hold its shape when rolled into meatballs.
  8. Form the mixture into 1½-inch meatballs. Arrange the meatballs in a single layer on a rimmed baking sheet. Bake for 15 minutes, or until cooked through and no longer pink inside.
  9. NOTE: if you are not doing protein sparing ratios, feel free to add shredded mozzarella cheese to the top of the meatballs in the last 2 minutes of baking.
  10. Assemble your meatball sub. Place a few tablespoons of marinara into the center of the sub bread. Place 3 meatballs into each sub and enjoy!
  11. Store leftovers in the fridge for up to 4 days or in the freezer for up to a month.
Nutritional Information:
303 calories, 9g fat, 48g protein, 4g carbs, 0.3g fiber
P:E ratio 3.8
Recipe by Maria Mind Body Health at