Meatball sub lovers rejoice—you can enjoy your favorite sandwich for lunch without breaking your calorie bank, thanks to lean ground beef and lower-sugar barbecue sauce. For a quick, work-friendly lunch, make the meatballs ahead of time and reheat when you’re ready to assemble your sub. For a lower-carb option, enjoy with a side salad instead of a hoagie roll.
BBQ Meatball Sub
Ingredients
for the meatballs
- 1 pound (450 grams) 95% lean ground beef
- 3/4 cup (80 grams) panko bread crumbs
- 1/2 medium (55 grams) onion, diced
- 2 large eggs (50 grams each)
- 4 teaspoons chili powder
- 1 teaspoon salt
- 2 tablespoons cooking oil
for the sauce
- 1 cup (285 grams) barbecue sauce
- 1/2 cup water
- 1 tablespoon vinegar (either white or apple cider)
- 5 whole grain hoagie rolls (about 87 grams and 230 calories each)
- 1 cup (30 grams) baby spinach
Directions
Preheat oven to 425 degrees F.
Add the ground beef, breadcrumbs, onion, eggs, chili powder and salt into a bowl, and mix until well combined. Portion the meatballs into 1-inch balls (about 40 grams each) in diameter.
Heat a medium nonstick skillet over medium heat, and add the cooking oil. Add the meatballs and sear them until they develop a brown crust. Then add in water, vinegar and barbecue sauce, and stir. When the mixture starts to bubble, turn the heat down to low and simmer the meatballs for 10 minutes.
Nutrition Information
Serves: 5 | Serving Size: 4 meatballs + 1 hoagie roll + 1/4 cup spinach
Per serving: Calories: 560; Total Fat: 16g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 126mg; Sodium: 761mg; Carbohydrate: 75g; Dietary Fiber: 4g; Sugar: 17g; Protein: 32g
Nutrition Bonus: Potassium: 152mg; Iron: 19%; Vitamin A: 15%; Vitamin C: 16%; Calcium: 17%
Energizing Tips (optional)
- Serve with 1 ounce of mozzarella cheese for more calories, protein and fat. (Per serving: Calories: 632; Total Fat: 21g; Carbohydrate: 76g; Dietary Fiber: 4g; Sugar: 17g; Protein: 39g)
- Serve 1/2 cup salad greens for flavor and fiber. (Per serving: Calories: 563; Total Fat: 16g; Carbohydrate: 75g; Dietary Fiber: 4g; Sugar: 17g; Protein: 32g)
- Serve with 1/4 avocado for creaminess, calories and healthy fats. (Per serving: Calories: 602; Total Fat: 21g; Carbohydrate: 77g; Dietary Fiber: 6g; Sugar: 17g; Protein: 32g)
Photo Credit: Demi Tsasis
