For the meatballs:
  • 2 pounds ground beef
  • 3/4 c gluten-free oats (I get mine at Trader Joe's)
  • 1 c skim milk
  • 3 Tbl very finely minced onion
  • 1 1/2 tsp salt
  • 3/4 tsp ground black pepper
  • 4 Tbl cooking oil (I use vegetable oil)
  • 1/3 c Better Batter All-Purpose Flour
  • Cooking spray
For the sauce:
  • 1 1/4 c ketchup
  • 6 Tbl minced onion
  • 4 Tbl distilled white vinegar
  • 2 1/2 Tbl sugar
  • 2 1/2 Tbl Worcestershire sauce, such as Lea & Perrins brand in the US
  • Dash of hot sauce, such as Tabasco


Make the meatball mixture. In a large bowl, combine the ground beef and oat, breaking up the meat into small pieces with your fingers. Add the milk, onions, salt, and pepper. Stir well to combine. Scoop beef mixture into balls, mine were just slightly larger than a golf ball, and gently roll until smooth and round. Repeat with remaining mixture, forming approximately 20-24 meatballs. Refrigerate formed meatballs for at least 45 minutes. Preheat and prepare the pan. Preheat the oven to 350 degrees and lightly spray a 13x9 baking dish with cooking spray. Set aside. Cook the meatballs. Heat the cooking oil in a large non-stick skillet over medium-high heat. Place the flour on a plate and dredge the meatballs, gently shaking to remove excess flour. Place the floured meatballs in the hot oil and cook until very lightly browned on all sides approximately 3-5 minutes being careful not to crowd the pan. Transfer from the skillet with a slotted spoon to the prepared baking dish. Repeat with remaining meatballs. Make the sauce. Stir together the ketchup, onions, vinegar, sugar, Worcestershire sauce, and hot sauce. Spoon the sauce evenly on the meatballs. Bake. Bake until bubbly and hot, about 45 minutes, stirring meatballs and sauce about halfway through the baking time. Remove from oven and serve as is or over cooked rice or quinoa.
Adapted from The Pioneer Woman