Love meatball subs but want a healthier option? This recipe uses lean beef and a low‑sugar BBQ sauce so you can enjoy a tasty sandwich without extra calories.
Active time: 20 minutes | Total time: 30 minutes
BBQ Meatball Sub
Ingredients
- 1 lb (453 g) 95% lean ground beef
- 3/4 cup (80 g) panko breadcrumbs
- 1/2 medium onion, diced (about 55 g)
- 2 large eggs
- 4 tsp chili powder
- 1 tsp salt
- 2 tbsp neutral oil (avocado or canola)
- 1/2 cup water
- 1 tbsp vinegar (white or apple cider)
- 1 cup (285 g) no‑sugar‑added BBQ sauce
- 5 small whole‑grain hoagie rolls (about 6 in long)
Directions
1. In a bowl, combine the beef, breadcrumbs, onion, eggs, chili powder, and salt. Mix until everything is evenly blended.
2. Shape the mixture into 20 small balls (about 34 g each). You’ll need four balls for each sandwich.
3. Heat a medium non‑stick skillet over medium heat and add the oil. Add the meatballs and cook, turning often, until they are browned on all sides.
4. Pour in the water, vinegar, and BBQ sauce. Stir and let the mixture bubble. Reduce the heat to low and let the meatballs simmer for 10 minutes, or until they reach an internal temperature of 160°F (71°C).
5. Slice each roll, place four meatballs inside, and spoon extra sauce over the top. Serve warm.
Serves: 5 (each serving = 4 meatballs + 1 roll)
Nutrition (per serving): Calories 477 | Fat 14 g | Saturated 3 g | Cholesterol 126 mg | Sodium 1,031 mg | Carbs 59 g | Fiber 4 g | Sugar 18 g | Protein 30 g
Vitamins & Minerals: Potassium 18 mg | Iron 24% DV | Vitamin A 4% DV | Vitamin C 13% DV | Calcium 19% DV