HEALTHY RECIPES
High-Protein Bitterballen (Dutch meatballs)
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 18, 2026
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- Discover the science-backed metabolic benefits of fasting.
Healthy
This High-Protein Bitterballen (Dutch meatballs) is a wholesome, nutrient-dense recipe designed to fit seamlessly into your intermittent fasting eating window. Carefully crafted to maintain steady insulin levels, support metabolic autophagy, and provide lasting satiety, it contains only 350 kcal per serving.
Total Time
40 mins
Phases
Prep: 20m
Cook: 20m
Yield
4 servings
Nutrition
350 kcal
Ingredients
- 100g Butter
- 150g almond flour
- 700ml Beef Stock
- 30g Onion
- 1 tbs Parsley
- 400g Beef
- Pinch Salt
- Pinch Pepper
- Pinch Nutmeg
- 50g almond flour
- 2 Beaten Eggs
- 50g crushed almond meal
Instructions
- Melt the butter in a skillet or pan
- When melted, add the almond flour little by little and stir into a thick paste
- Slowly stir in the stock, making sure the roux absorbs the liquid
- Simmer for a couple of minutes on a low heat while you stir in the onion, parsley and the shredded meat
- The mixture should thicken and turn into a heavy, thick sauce
- Pour the mixture into a shallow container, cover and refrigerate for several hours, or until the sauce has solidified
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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