Keto Swedish Meatballs

Name: Keto Swedish Meatballs
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Ingredients: 9 oz lean ground beef (250g); 9 oz ground pork (250g); 1 small yellow onion (very finely chopped (60g)); 2 garlic cloves (minced); 3 tbsp parsley (chopped (11g)); 1 medium egg; 1 tbsp coconut flour; 1 tsp salt (or to taste); 1/2 tsp ground black pepper; 1/2 tsp ground allspice; 1/4 tsp ground nutmeg; 1 tbsp olive oil; 3 tbsp unsalted butter; 1.5 cups beef or chicken broth; 1/2 cup heavy cream; 1 tsp xanthan gum (or ground chia); 1/4 tsp dijon mustard; Salt and pepper (to taste); 1 tbsp coconut aminos; Good pinch of nutmeg and allspice to taste

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Keto Swedish meatballs are a cosy dinner the whole family will enjoy. Think juicy and tender gluten-free meatballs, cooked in a creamy, flavourful gravy. They taste just like authentic ones, but with only 3.3g net carbs per serving.

Meatballs in a pan topped with fresh parsley and a spoon

When my kids were small, I would regularly drive to IKEA with a Swedish friend. Our toddlers would let off steam in the soft play area, we'd buy some tea lights and at the end we'd all eat meatballs with lingonberry jam.

And of course, I would take a bag of frozen meatballs home for quick dinners. They never lasted long.

Today, I still love meatballs for dinner. But I prefer to make my own gluten-free, keto friendly version, without bread crumbs or flour.

This keto Swedish meatball recipe is so simple. It requires only 5 minutes prep and it is on the table in less than 30 minutes.

The hardest thing is sticking to one portion! It is that delicious.

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🌟 Why You'll Love This Recipe
Ingredients
Instructions
Top tip
FAQ
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Recipe

🌟 Why You'll Love This Recipe

Soft, light and fluffy meatballs
Creamy sauce full of flavor
Easy recipe!
Ready in 25 minutes
Only 3.3g net carbs per serving

Ingredients

Traditional Swedish meatballs are ALMOST entirely low carb, except for the breadcrumbs. Here are details about the ingredients you'll need.

Coconut flour: The perfect stand-in for wheat breadcrumbs.

Ground meat: I like to use a mix of lean ground beef and ground pork. The pork makes the meat mixture softer.

Onion and garlic: Fresh onion and garlic taste so much better than garlic powder and onion powder. To save time, you could use frozen chopped instead.

Spices: Salt and pepper, of course. Also, don't miss out on the warming goodness of nutmeg and allspice. They put the Swedishness into your low carb meatballs!

Xanthan gum: To thicken the sauce. You can also use ground chia seeds.

Coconut aminos: This is an umami flavouring sauce made from coconut. It lends a subtle salty sweetness that complements the creaminess of the sauce.

Instructions

This section contains step by step instructions and photos that show how to make this recipe. See the recipe card for full information on ingredients and quantities.

Ground beef and pork, chopped onion, coconut flour and an egg in a bowl.

Step 1: In a large mixing bowl, add the beef, pork, onion, garlic, parsley, egg, coconut flour, salt and spices. Mix to combine and roll into meatballs.

Step 2: In a large skillet, heat the olive oil and fry the meatballs on a medium heat until browned on all sides. Remove from the pan.

melted butter and xanthan gum in a pan with a whisk

Step 3: Heat the butter. Once you see bubbles, add the xanthan gum or ground chia and whisk to combine.

Step 4: Add the chicken or beef broth and the rest of the sauce ingredients. and whisk again. Now whisk through the heavy cream.

Step 5: Simmer for two minutes, then add the meatballs back into the pan. Cook until the sauce has thickened up and the meatballs are cooked through.

Top tip

Spread out the meatballs in the frying pan so they don't touch. This way, they brown evenly. If necessary, fry them in two batches.

FAQ

Can you bake the meatballs in the oven?

Yes. Spread the meatballs in a single layer on a baking sheet lined with parchment paper. Bake in a preheated oven at 410F / 210C for 12 minutes or until browned all over.

Can you make this dish dairy-free?

Yes, you can use coconut cream instead of the heavy cream.

Are there other breadcrumb substitutions?

Yes. Instead of coconut flour, use either almond flour or crushed pork rinds. For both, you'll need to use 3 tbsp. Almond flour and pork rinds are less absorbent than coconut flour, that's why you need more.

What do you serve keto meatballs with?

I like to garnish this dish with freshly chopped parsley and serve it over cauliflower mash, cauliflower rice, zucchini noodles or steamed low carb vegetables like green beans and broccoli. It's also great with sugar free cranberry sauce.