Gluten Free Meatballs and Sunday Sauce

September is my favorite time to cook, I welcome the end barbecue season, in favor of cooler temperatures and traditional food. This year I am especially into cooking traditionally, because for the first September in 5 years, I am not on a competition diet. Rejoice! #moderate #feedomwithresponsibility
Meatballs and Spaghetti Sauce, are a food that I was raised on. As a child, on Sundays I woke up to the smell the garlic and onions. I thought everyone woke up to that smell before heading out to church.
To include friends and family who are gluten free (or avoid bread) in our Sunday dinner, I updated my Mom’s meatball recipe to be gluten free. This recipe took a few revisions, because omitting the bread and breadcrumbs can produce hard meatballs. I added in some liquid (olive oil and broth) and coconut flour to add moisture, flavor and structure. Here is another trick I discovered to retain soft  meatballs. Omit pre-cooking the meatballs before placing them in the sauce. Gently slide the raw meatballs into the sauce in your slow cooker.
RECIPE: Gluten Free Meatballs and Sunday Sauce


  • 1 egg
  • 1 tbsp coconut flour
  • 1/4 cup chicken or beef broth
  • 2 tbsp olive oil
  • 1 tsp seasoned salt
  • 1 tbsp minced fresh parsley
  • 1 clove garlic minced
  • 2 tbsp minced fresh onion
  • 1/4 cup parmesan reggiano cheese.
  • 1 pound lean ground beef, grass fed (90% or better)
  1. Combine egg, coconut flour and chicken broth and olive oil, and mix well. Add the parsley, garlic and onion and mix well. Add cheese and mix well.
  2. Add ground beef mix well.
  3. Split  the mixture into 2 equal parts. Take one part and roll into a log on a cutting board sprayed with nonstick spray, divide it into 8 equal parts and form 8 meatballs. Repeat with other half for a total of 16 meatballs.

Sunday Sauce

  • 1 tbsp olive oil
  • 1/2 of a sweet onion  chopped
  • 2 garlic cloves  minced
  • 3 28 oz cans of  San Marzano tomatoes
  • 1 6 oz. can of tomato paste
  • 1 tsp seasoned salt
  • 1/4 tsp  red peper flakes
  • 1 tsp fresh oregano  minced
  • 1 tsp Italian seasoning
  • 1/4 cup best quality parmesan cheese grated
  1. Heat a cast iron on medium heat and add onion, sauté until soft. Add garlic sauté 1 minute longer on medium heat. Remove and set aside.
  2. Put tomatoes and tomato paste in crock pot and mash with a fork.  Add seasonings and cheese to crock pot. Add sautéed onions and garlic and stir well.
  3. Gently slide in raw prepared meatballs and cook on low for 6 hours.

Serve with your favorite pasta. (With or without gluten) Pass extra cheese and hot red pepper flakes.  Add a tossed green salad, and some hearty red wine 🙂

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