Quick | One-Pan | Beginner-Friendly Ketogenic Appetizer
KEY INFO
Prep time: 15 minutes
Cook time: 20 minutes
Total time: 35 minutes
Servings: 4 (18-20 meatballs)
Difficulty level: Beginner
Dietary tags: Keto, Low-carb, Gluten-free, Paleo, Whole30
EQUIPMENT NEEDED
- Large mixing bowl
- Parchment-lined baking sheet
- Small cookie scoop (or your hands work perfectly)
- Meat thermometer
- Small saucepan
Simple alternatives: Skip the cookie scoop and use your hands – honestly, it works better anyway.
INGREDIENTS
For the meatballs:
- 1 pound ground chicken, 90% lean (450g)
- 1 large egg, beaten
- ¼ cup almond flour (25g) [coconut flour works too]
- 3 cloves garlic, minced
- 2 green onions, finely chopped
- 1 celery stalk, minced
- 1 teaspoon onion powder
- ½ teaspoon paprika
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
For the buffalo sauce:
- ⅓ cup Frank’s RedHot sauce (80ml)
- 4 tablespoons butter, melted (60g) [ghee for dairy-free]
- 1 clove garlic, minced
- Pinch of salt
METHOD
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Mix the meatball ingredients gently in a large bowl.
Don’t overwork this mixture – I learned this the hard way after making rubber balls instead of tender meatballs. - Form 18-20 meatballs using about 2 tablespoons of mixture each.
Roll them lightly between your palms.
Place them on the baking sheet with space between each one. - Bake for 18-20 minutes until golden brown.
Internal temperature should hit 160°F (71°C).
They’ll look beautifully golden when ready. - Let them rest for 5 minutes while you make the sauce.
This resting step keeps them from falling apart – trust me on this. - Whisk hot sauce, melted butter, and minced garlic in a small saucepan.
Heat for 2-3 minutes until fragrant. - Gently toss the meatballs in buffalo sauce.
Use a large spoon to coat them evenly.
CRUCIAL TIPS
- Don’t overmix the meat mixture – stir just until combined or you’ll get tough meatballs
- Use 90% lean ground chicken – any leaner and they’ll be dry as cardboard
- Let them rest after baking – this prevents them from crumbling when you toss them in sauce
- Make the sauce while they bake – saves time and keeps everything hot
STORAGE & VARIATIONS
Storage: Keep in the fridge for 5 days in an airtight container. Freeze for up to 3 months.
Reheating: Oven at 350°F for 10 minutes, or microwave for 90 seconds.
Scaling: This recipe doubles perfectly for meal prep. Same cooking time, just use two baking sheets.
Common mistakes to avoid:
- Using extra lean ground chicken (makes them dry)
- Adding too much flour substitute (makes them dense)
- Skipping the resting period (they’ll fall apart)
Variations I love:
- Add ½ cup shredded cheddar for extra richness
- Swap the hot sauce for sriracha if you’re feeling adventurous
- Make them dairy-free by using ghee instead of butter
- Double the garlic because why not?
These spicy keto buffalo chicken meatballs pack serious flavor without derailing your macros.
Each serving delivers just 1-2g net carbs while giving you that satisfying buffalo kick you’re craving.
I’ve made these dozens of times for game day, meal prep, and whenever I need something that tastes indulgent but keeps me in ketosis.
The secret is that gentle mixing technique and the perfect balance of spices.
Serve them with celery sticks and sugar-free ranch, or just eat them straight from the pan like I do.
They’re crispy on the outside, tender on the inside, and covered in that tangy buffalo goodness that makes everything better.
Nutritional breakdown per serving: 363 calories, 29g protein, 26g fat, 2g net carbs.
