Cocktail meatballs are a party favorite, but the calories add up fast. Cut fat and calories (and add filling fiber) with a can of beans. Follow this formula to enjoy 6 meatballs with around 200 calories and 7 grams of fat. Serve with desired sauce and garnish.


Recipe Summary

20 mins
15 mins
35 mins
4 1/2 dozen


Original recipe yields 9 servings
The ingredient list now reflects the servings specified
Ingredient Checklist


Instructions Checklist
  • Preheat the oven to 400 degrees F (200 degrees C).

  • Pulse beans, garlic, egg white, water, salt-free seasoning, salt, and pepper in a food processor until smooth. Mix together bean mixture, ground beef, and bread crumbs in a large bowl. Do not overmix. Shape into 1-inch balls and put on a lightly greased rimmed baking sheet.

  • Bake in the preheated oven until a thermometer inserted in centers registers 165 degrees F (74 degrees C), 12 to 14 minutes.

Cook's Notes:

Look for any ground meat labeled 93 percent lean. It's enough fat to keep the meatballs juicy, while still keeping saturated fat in check.

For the salt-free seasoning, try Mrs. Dash(R) or Penzeys Spices.


Italian: great Northern beans, Italian seasoning, and ground beef. Serve with marinara sauce and grated Parmesan.

Thai: cannellini beans, Thai seasoning, and ground pork. Serve with peanut sauce, chopped peanuts, and crushed red pepper.

Greek: chickpeas, Greek seasoning, and ground turkey. Serve with Tzatziki sauce and fresh dill.

Southwestern: black beans, fajita seasoning, and ground beef. Serve with salsa verde and chopped green onion.

Nutrition Facts

155 calories; protein 12.5g; carbohydrates 5.3g; fat 9g; cholesterol 38.1mg; sodium 343.7mg. Full Nutrition