Pineapple Maple Meatballs (grain-free, egg free, GF)

I always find that I arrive at my best ideas when I’m in a time pinch. For instance, this past weekend when I was preparing for shabbos at 2 PM and had to get creative with the ingredients I had on hand. My challenge these days is making food that my allergy baby can eat as well which means no peanuts, tree nuts, sesame, or eggs. I had a pack of ground meat on hand and I wanted to make meatballs but I’ve never done so without eggs so I decided to see what would happen if I added some coconut flour instead and bake them a bit so they would not fall apart and only then add to the sauce. The result was outstanding…perfect meatballs that did not fall apart and had a nice sweet taste. My sauce was just a can of low fat Trader Joe marinara sauce mixed with a can of crushed pineapple and a splash of coconut aminos.

Recipe for Pineapple Maple Meatballs:


  • 2lb of ground meat (it doesn’t matter which ground meat you choose i.e. chicken or turkey)
  • 1 T coconut aminos
  • 1 T maple syrup
  • 1/2 T coconut flour
  • 1 medium onion diced
  • 1 can/jar marinara sauce
  • 1 can of crushed pineapple
  • Fresh basil for garnish


  1. Preheat oven to 400 degrees Fahrenheit
  2. Mix meat with onions, coconut aminos, maple syrup, and coconut flour and form golf sized meatballs. The easiest way to mix meat in my opinion is to add it all to a gallon sized Ziploc and mix like that. Also, if you prefer smaller meatballs you can always use a cookie scoop.
  3. Transfer meat to a parchment lined baking sheet and bake for 20 min
  4. While the meat is in the oven mix the marinara sauce with the pineapple (you could use fresh pineapple as well but I just had a can at home) and add a splash of coconut aminos in a large sauce pan. Cook on low heat.
  5. After 20 minutes transfer the meatballs to the saucepan and let it simmer on low covered for about 30 min or so.
  6. Serve over broccoli and rice.



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