Name: Healthy Sweet and Sour Meatballs
Prep time: 10 min
Cook time: 12 min
Total time: 32 min
Ingredients: 1 lb ground turkey ((I used 93% lean)); 1 large egg (whisked); ½ cup packed almond flour ((breadcrumbs should work too)); ½ cup finely diced yellow onion; 2 garlic cloves (minced); kosher salt & black pepper (to taste); ½ cup ketchup; 2 tbsp tamari (or soy sauce if not GF*); 2 tbsp rice vinegar (or ACV); 2 tbsp honey (or maple syrup); 1 tsp arrowroot starch (or cornstarch); cooked white rice; chopped green onion

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These Healthy Sweet and Sour Meatballs are the best way to indulge in your takeout cravings at home! Gluten free turkey meatballs get air fried or oven baked and then glazed with a homemade, lower sugar sweet and sour sauce. Enjoy these as a party appetizer or serve with rice and veggies for a full, balanced meal.

healthy sweet and sour meatballs with white rice and green onion on white plate with black fork

These Healthy Sweet and Sour Meatballs are recipe #2 of my March Meatball Madness series. Because yes, meatballs really do deserve a whole week of attention. I will never get off my meatball soap box! Once you make this recipe, or really any of my meatball recipes, you’ll realize what the hype is all about.

Honestly, I’m not quite sure where the inspiration for this meatball recipe came from. As I was brainstorming, I knew I wanted to come up with something unique that maybe you haven’t seen before. And somehow, I landed on these Healthy Sweet and Sour Meatballs. I mean…who doesn’t love sweet and sour sauce!? It felt like a no-brainer.

It’s pretty amazing how much flavor is packed into these Healthy Sweet and Sour Meatballs, and yet the ingredients are super basic and minimal, and they come together quickly in the air fryer. They are the perfect weeknight dinner when you’re really craving some Asian takeout but want to resist the UberEats delivery fees.

Why You’ll Love these Healthy Sweet and Sour Meatballs

The Sweet and Sour sauce is sweetened naturally with honey.
This whole meal is ready in just about 30 minutes!
These meatballs are made with ground turkey and almond flour for a lean, protein-packed and gluten free option.
It will remind you of your favorite takeout with a healthier twist.

healthy sweet and sour meatballs on white plate with rice, green onion and black fork

What You Need to Make these Healthy Sweet and Sour Meatballs

For the Turkey Meatballs:

Ground Turkey: The base of these meatballs is 93% lean ground turkey which is a great source of protein but is much juicier than it’s 99% lean counterpart. Feel free to swap in a similar leanness of ground chicken or ground beef.
Egg: 1 large egg acts as the binder to hold these meatballs together. I do not have any substitute recommendations.
Almond Flour: Almond flour is my preferred way to make gluten free meatballs! However, if you’re not gluten free, you can try substituting an equal amount of bread crumbs and it should work.
Yellow Onion: Try to dice your onion as finely as possible (or even grate it).
Salt & Pepper: Most of the flavor comes from the sweet and sour sauce so we’re just keeping it simple with the meatballs.

For the Healthier Sweet and Sour Sauce:

Ketchup: Ketchup adds both sweetness and tanginess to this sauce. I used a traditional ketchup but feel free to use a “healthier” alternative such as Primal Kitchen.
Tamari: This is a gluten free soy sauce but if you’re not gluten free, you can of course use normal soy sauce. Another option is to use coconut aminos which will result in a sweeter, less salty sauce. In turn, you may want to reduce the honey.
Honey: I like to use a natural sweetener like honey or maple syrup for this sauce.
Rice Vinegar: Rice vinegar is an asian ingredient made from fermented rice and contributes to that sour flavor! You could also use apple cider vinegar.
Arrowroot Starch: Thicken the sweet and sour sauce with an arrowroot starch or cornstarch slurry.

Ingredients for healthy sweet and sour meatballs

How To Make these Healthy Sweet and Sour Meatballs

Prepare Ground Turkey Mixture & Let it Rest:

First, add all the turkey meatball ingredients to a large bowl and mix with your hands until just incorporated. Transfer to the fridge to firm up for 10-15 minutes.

Roll into Meatballs & Air Fry:

After it’s done resting, scoop out 2 heaping tbsp of the ground turkey mixture and roll into balls. I like to use a medium cookie scoop for this because it helps ensure they’re all relatively the same size. Place the turkey meatballs on a greased or parchment-lined air fryer tray/basket. It should make about 16 meatballs.

Then, air fry them at 400F for 12 minutes, or until the internal temperature reaches 165F.

healthy sweet and sour meatballs on air fryer tray after being cooked

Simmer the Sweet and Sour Sauce until Thickened:

In the last 5 minutes of cooking time, add all of the sweet and sour sauce ingredients (except for the arrowroot) to a small pot. Whisk and bring it to medium heat.

Once it begins to bubble, reduce the heat to medium-low and add in the arrowroot starch slurry (arrowroot starch mixed with a touch of water). Whisk. Continue to let it simmer for 5 minutes until thickened.

Healthy sweet and sour sauce in small pot

Toss Cooked Meatballs in the Sweet and Sour Sauce:

After the meatballs are done cooking, either transfer them to the pot with the sweet and sour sauce or place them in a large bowl and pour the sauce over top. Gently toss them until they’re coated in the sauce.

Finally, plate these Healthy Sweet and Sour Meatballs over cooked white rice and top with chopped green onions. Enjoy!

turkey meatballs tossed in a healthy sweet and sour sauce in a glass bowl

What is Sweet and Sour Sauce?

Sweet and sour sauce is a generic term for a variety of different sauces! You may think of it as an Asian sauce, which is partly true, but the kind we’re used to in the United States is certainly different.

At the core of all these sauces is an element of sugary sweetness balanced out with tangy, acidity. Together, these two create a totally addicting combination that can make any food 10x more delicious!

What Makes this Sweet and Sour Sauce Healthier?

Everyone’s definition of “healthy” is different, but for me it’s all about re-creating the classics with ingredients that I prefer. This sweet and sour sauce still has sugar in it, but it comes from more natural, unrefined sources like honey. And it’s definitely much less sweet than the kind you’d get at a restaurant.

This recipe is also perfect for those with dietary restrictions because both the sweet and sour sauce and meatballs are gluten free and dairy free!

What Brand of Ketchup Should I use?

There are so many brands of ketchup out there these days! The classic ketchups are the most accessible, affordable options. However, if you’re looking for a “healthier” brand of ketchup that’s perhaps lower in sugar, feel free to use Primal Kitchen, Yo Mama’s, Annie’s, True Made Foods or Woodstock.

Many of these alternative products are more tangy than traditional ketchup, so this will lead to a less sweet (and more sour) sauce. If this bothers you, you can always taste and increase the amount of honey.

Equipment Recommendations:

Air Fryer: I have the Ninja Combi and love it! It goes above and beyond what a traditional air fryer can do. And you can fit a bunch on the tray so you only need to cook these meatballs in one batch!
Cookie Scoop: A game changer for making evenly sized meatballs. The medium size holds about 2 tbsp, and I usually do a heaping scoop for these meatballs.

I Don’t Own an Air Fryer. Can I Make these Meatballs in the Oven Instead?

Of course! The air fryer method is my absolute favorite for cooking meatballs because it’s hassle-free and results in a perfectly golden meatball. However, the oven is a great alternative option. You will still want to cook them at 400F, but you may need to add a few extra minutes to the cook time. A meat thermometer comes in handy here!

Substitutions:

Ground Turkey: A similar leanness of ground chicken or ground beef would be great.
Almond Flour: I think an equal amount of breadcrumbs should work if you are allergic to nuts or don’t have any almond flour on hand.
Tamari: Swap in soy sauce or coconut aminos.
Rice Vinegar: You can use apple cider vinegar instead.
Honey: Maple syrup, or whatever liquid sweetener you prefer.
Arrowroot Starch: Substitute Cornstarch or even tapioca flour.

What Should I Serve with these Healthy Sweet and Sour Meatballs?

Serve these Healthy Sweet and Sour Meatballs with some fluffy white rice, steamed broccoli and a sprinkle of green onion on top for the perfect balanced meal! Alternatively, you could do a mix of cauliflower rice and white rice…it’s a great way to sneak veggies in without even realizing it 😉

healthy sweet and sour meatballs on white plate with rice, green onion and black fork taking a bite out

How Do I Store & Re-Heat Leftovers?

After the meatballs and sweet and sour sauce are fully cooled, transfer them to an airtight container and store in the fridge for several days. Enjoy them cold or transfer to a microwave-safe dish and microwave for 1-2 minutes until warm.

Find the full recipe below. As always, please let me know if you tried it by leaving a rating and review below and tagging me on Instagram, @munchinwithmaddie_.

Looking for more Meatball Recipes?

…and keep an eye out for more coming this week as I roll out my March Meatball Madness Series!

Healthy Sweet and Sour Meatballs

These Healthy Sweet and Sour Meatballs are the best way to indulge in your takeout cravings at home! Gluten free turkey meatballs get air fried or oven baked and then glazed with a homemade, lower sugar sweet and sour sauce. Enjoy these as a party appetizer or serve with rice and veggies for a full, balanced meal.

Servings people

Prep Time 10

Cook Time 12

Resting Time 10

Total Time 32

Equipment