Low Carb Swedish Meatballs

4 servings
1 hr

It’s officially fall, so treat yourself to something hearty, yet low carb!


My boyfriend and I have been trying to be a little healthier after gaining the covid 15😂. We decided to try to cut back where we can, like extra carbs...while still enjoying something delicious!


I don’t know about you guys, but every time I make Swedish meatballs I think of Ikea and my many trips through the winding maze of goodies. We were really craving some sort of meatballs, so I immediately thought of these and ways I could make them a bit healthier. I cut out the carbs by using almond flour and a cauliflower mash versus potatoes, but still have the creaminess with the butter and cream. I also added in some greens with the grilled broccoli. It’s all about balance in my books. I also had to substitute the typical all spice for something else but it actually turned out great!


If you are craving something comforting as we head into fall, yet still somewhat healthy then try this recipe for sure! Check out the full recipe and instructions below for the meatballs and cauliflower puree....

Low carb Swedish Meatballs

Browning the meatballs

Meatballs in the sauce

Recipe details

  • 4  servings
  • Prep time: 20 Minutes Cook time: 40 Minutes Total time: 1 hr
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Ingredients

Meatballs

  • 1 pound ground beef (I used Waygu)
  • 1/2 pound ground pork
  • 1/2 small chopped onion
  • 1 garlic clove (grated)
  • 2 TBSP heavy cream, milk or milk substitute
  • 1 tsp pepper
  • 1 tsp salt
  • 1/4 tsp pumpkin pie spice or all- spice
  • 1/4 cup Caribbean spice mix or nutmeg
  • 1/4 cup + 2 TBSP almond flour
  • 1 large egg
  • 2 TBSP Olive oil

Sauce

  • 2 TBSP grass fed butter
  • 2 TBSP flour
  • 3 1/2 cups beef broth
  • 1 tsp Pepper
  • 1 1/2 TBSP Dijon mustard
  • 1 tsp worsheshire sauce
  • 1/2 cup heavy cream (you could use 1/4 cup full fat Greek yogurt, but could change the flavor just a bit)
  • Parsley for garnish

Cauliflower puree

  • 1 large head of cauliflower (florets cut into small pieces)
  • 1/2 -3/4 cup of warm vegetable or chicken broth
  • 2 - 3 TBSP grass fed organic butter(salted) or ghee
  • 3 TBSP unsweetened almond milk or milk
  • 1/2 tsp Salt
  • 1/4 tsp pepper
  • 1/4 tsp Garlic powder (can be omitted)

Instructions

Meatballs

Mix all the ingredients together, except the olive oil in a large bowl and then form into little balls(makes about 24).
Heat the olive oil in a deep dish sauté pan over medium heat.
Add in meatballs and sear on all sides until browned(about 8-10 mins total).
Once done take out and set aside, but don’t clean pan before making sauce. Once sauce is ready you will put back into the pan and cook meatballs for about 20-25 mins in sauce to tenderize.
Garnish with parsley and serve over mashed cauliflower puree and grilled broccoli.

Sauce

In the same pan as the meatballs add in butter and let melt, then gently sift in the flour. With a wooden spoon keep stirring butter and flour together to make a light brown roux. It will take about 2-3 mins max. Do not burn.
Once done, deglaze the pan with the beef broth, and use the spoon to get up all the bits on the bottom of the pan. At this point the broth will start to thicken a bit.
Next, to add in the mustard, take a little of the sauce in a small bowl and slowly blend in the mustard until it’s not longer clumpy. Slowly add to sauce.
Add the worsheshire sauce and pepper to season. Stir and let cook for about 5 mins.
Once all mixed, add in the heavy cream or yogurt you are using it. If using yogurt, I would take an emulsion blender to help get it all evenly blended. Cook for about 5 more minutes before adding the meatballs back in.

Cauliflower Puree

Steam your cauliflower florets for about 10 mins, until soft(almost falling apart). You can alway boil them directly in water or broth, but this make them a bit runnier and you waste a lot of broth. This will take about the same amount of time.
Once cooked, place into a high powered blender and add in the butter, almond milk and start with about 1/4 cup of broth. Blend until completely pureed.
If still too thick, then add in more broth to get to the consistency you want. I will usually have mine a little more runny than real mashed potatoes.
Add in the garlic powder if using and salt and pepper for taste and pulse again. It is now ready to serve.

Tips

  • You can substitute plant or nut based milks for things and vice versa, but could change the flavors just a bit.
  • I sometimes add fresh chopped herbs into my cauliflower puree as well. Do this step right at the end and do a quick pulse so that it does not turn your puree green.

Tracee Spagnolo
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