Chili Meatball Subs

Even big kids like messy food once in awhile -- just provide lots of napkins.  Flatten the meatballs slightly so they sit on the buns without rolling off. 

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Serves: 4

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  • 1 lb (500 g) lean ground Ontario Beef 
  • 1 small Ontario Onion, diced 
  • 1 small Ontario Carrot, grated 
  • 1 tsp (5 mL) chili powder 
  • 1/2 tsp (2 mL) ground cumin
  • Pinch each salt and pepper 
  • 1 can (19 oz/540 mL) stewed or chunky tomatoes
  • 1/3 cup (75 mL) smoky barbecue sauce (such as chipotle)
  • 4 whole-wheat sausage, hot dog or small submarine buns (about 6 inches/15 cm) 
  • 1/2 cup (125 mL) shredded Ontario Cheddar or Ontario Mozzarella Cheese



In bowl, combine beef, onion, carrot, chili powder, cumin, salt and pepper. Divide evenly into 12 portions; roll into meatballs. Flatten balls slightly.  

Heat large skillet over medium heat; cook meatballs until browned, about 2 minutes per side.  

In bowl, combine tomatoes and barbecue sauce, crushing tomatoes slightly with fork for smoother sauce; add to meatballs.  Bring to boil stirring gently; reduce heat and simmer, stirring often and turning meatballs until thermometer inserted into several meatballs registers 160°F (71°C), 6 to 8 minutes.  Remove meatballs to plate. Bring sauce to boil to reduce and thicken, about 2 minutes.

Split and toast buns. Place 3 meatballs on each bun. Spoon sauce over top and sprinkle with cheese. 

Nutritional information

1 Serving

  • PROTEIN: 33 grams
  • FAT: 16 grams
  • CARBOHYDRATES: 39 grams
  • FIBRE: 4 grams
  • CALORIES: 430