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.
Active time: 20 minutes Total time: 30 minutes
BBQ Meatball Sub
Ingredients
- 1 lb (453g) 95% lean ground beef
- 3/4 cup (80g) panko bread crumbs
- 1/2 medium (55g) onion, diced
- 2 large eggs
- 4 tsp chili powder
- 1 tsp salt
- 2 tbsp neutral cooking oil (like avocado or canola)
- 1/2 cup water
- 1 tbsp vinegar (either white or apple cider)
- 1 cup (285g) no sugar added barbecue sauce
- 5 whole grain hoagie rolls (small size, about 6-in)
Directions
Add the ground beef, breadcrumbs, onion, eggs, chili powder and salt into a bowl, and mix until well combined. Portion the mixture into 20 meatballs (about 34g each), so you have 4 per serving.
Heat a medium nonstick skillet over medium heat, and add the cooking oil. Add the meatballs and sear, turning occasionally, until browned on all sides. Then add the 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, or until cooked through and an instant-read thermometer inserted into the center of a meatball registers 160°F (71°C).
Split each hoagie roll, spoon in 4 meatballs along with some of the barbecue sauce, and serve.
Serves: 5 | Serving Size: 4 meatballs + 1 hoagie roll
Nutrition (per serving): Calories: 477; Total Fat: 14g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 2g; Cholesterol: 126mg; Sodium: 1031mg; Carbohydrate: 59g; Dietary Fiber: 4g; Sugar: 18g; Protein: 30g
Nutrition Bonus: Potassium: 18mg; Iron: 24%; Vitamin A: 4%; Vitamin C: 13%; Calcium: 19%
Originally published August 19, 2015; Updated June 2026
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