Keto Meatball Sub with Perfect Fathead Dough Buns

Keto Meatball Sub with Perfect Fathead Dough Buns

Craving a hearty meatball sub but worried about breaking your keto diet? This keto meatball sub recipe delivers all the comfort food satisfaction without the carb crash.

I’ve spent countless Sunday afternoons perfecting this recipe after too many disappointing attempts at keto bread alternatives. The game-changer? Getting the fathead dough texture just right – chewy enough to hold those juicy meatballs but not so dense it feels like eating a brick.

KEY INFO

• Prep time: 25 minutes
• Cook time: 25 minutes
• Total time: 50 minutes
• Servings: 4 large subs
• Difficulty level: Moderate
• Dietary tags: Ketogenic, gluten-free, low-carb

EQUIPMENT NEEDED

Essential tools:

• 2 mixing bowls
• Microwave or double boiler
• Hand mixer (or very strong arms)
• 2 baking sheets
• Parchment paper

Simple alternatives:

• Mix dough by hand if no mixer available
• Use oven-safe skillet for meatballs if no baking pan
• Regular spoon works instead of cookie scoop

INGREDIENTS

For the Fathead Dough Buns:

• 2½ cups (280g) shredded mozzarella cheese
• 2 oz (56g) cream cheese
• 2 large eggs, beaten
• 1¼ cups (140g) blanched almond flour
• 1 tbsp gluten-free baking powder
• ¼ cup (16g) oat fiber (optional but recommended)
• 2 tsp Italian seasoning
• 1¼ tsp xanthan gum (optional for better chew)
• 1 tsp salt
• 1 tsp garlic powder

For the Keto Meatballs:

• 1 lb (450g) ground beef (or mix with Italian sausage)
• ¼ cup (25g) grated parmesan
• ¼ cup (40g) grated onion (or 2 tbsp onion powder)
• 2 tbsp almond flour
• 2 tbsp heavy cream
• 1 large egg
• 1 tsp salt
• ½ tsp black pepper
• 1 tsp garlic powder

For Assembly:

• ¾ cup (180ml) sugar-free marinara sauce
• 1 cup (115g) shredded mozzarella
• 2 tbsp grated parmesan
• Fresh basil for garnish

METHOD

Prepare the Meatballs First

1. Preheat your oven to 400°F (200°C).
2. Mix all meatball ingredients in a large bowl using your hands. Don’t overwork the mixture – just until combined.
3. Roll into 16 evenly-sized meatballs. I use a small cookie scoop for consistency.
4. Place on parchment-lined baking sheet and bake for 12-15 minutes. They’re done when internal temperature reaches 165°F (74°C).

Make the Fathead Dough

5. In a microwave-safe bowl, combine mozzarella and cream cheese. Microwave in 30-second bursts, stirring between each, until completely melted and smooth.
6. In separate bowl, whisk the beaten eggs with almond flour, baking powder, oat fiber, xanthan gum, Italian seasoning, salt, and garlic powder.
7. Pour the hot cheese mixture into the flour mixture. Mix with hand mixer until a sticky, uniform dough forms.
8. Refrigerate dough for 15 minutes. This makes it much easier to handle.

Shape and Bake the Buns

9. Increase oven temperature to 425°F (220°C).
10. Divide chilled dough into 4 equal portions. Flatten each into a bun shape about 4 inches (10cm) wide.
11. Place on parchment-lined baking sheet with 2 inches between each bun.
12. Bake for 10-12 minutes until deep golden brown and firm to touch. Don’t underbake – pale buns will be gummy inside.

Assemble Your Subs

13. Let buns cool for 5 minutes, then carefully slice in half horizontally.
14. Place 4 meatballs on each bottom half. Add 3 tbsp marinara sauce over the meatballs.
15. Sprinkle with mozzarella and parmesan cheese.
16. Broil for 2-3 minutes until cheese is melted and bubbly.
17. Top with fresh basil and the bun tops.

CRUCIAL TIPS

• Use block mozzarella – Pre-shredded cheese contains anti-caking agents that affect texture
• Don’t skip the chilling – Warm dough is impossible to shape properly
• Test one meatball first – Cut it open to check seasoning and doneness
• Work quickly with hot cheese – It gets harder to mix as it cools
• Bake buns until deeply golden – Pale buns equal gummy texture

STORAGE & SCALING

Storage:

• Refrigerate assembled subs up to 3 days
• Freeze buns individually wrapped for up to 3 months
• Store components separately for best texture

Reheating:

• Oven at 300°F (150°C) for 8-10 minutes
• Avoid microwave for buns – makes them chewy

Scaling:

• Double recipe easily for meal prep
• Freeze extra meatballs in sauce for quick weeknight meals

Common Mistakes to Avoid:

• Overmixing dough (creates dense buns)
• Using cold eggs (causes cheese to seize)
• Skipping the rest time for dough
• Underbaking the buns

Tasty Variations:

• Swap ground beef for spicy Italian sausage
• Add sun-dried tomatoes to meatballs
• Try turkey meatballs with sage
• Make it dairy-free with coconut cream and nutritional yeast

The first time I nailed this recipe, my non-keto husband actually preferred it to regular sub rolls. The secret is getting that cheese-to-almond flour ratio perfect – too much cheese and it’s rubbery, too little and it falls apart.

These keto meatball subs prove you don’t need to sacrifice flavor for your low-carb lifestyle. Each bite delivers that perfect combination of juicy meatballs, tangy marinara, and melted cheese, all wrapped in a bun that actually tastes like bread.

Trust me, once you master this fathead dough recipe, you’ll be making keto sandwiches every week.