Swedish meatballs, known for their rich, savory flavor and creamy sauce, are a beloved comfort food worldwide. However, for those following a keto diet, traditional Swedish meatballs made with breadcrumbs and high-carb sauces can be off-limits. But fear not—this Keto Swedish Meatballs recipe offers the perfect low-carb alternative that doesn’t compromise on flavor!
In this blog post, we’ll walk you through how to make delicious, keto-friendly Swedish meatballs that are perfect for anyone on a low-carb or ketogenic diet. We’ll also share some tips and tricks for meal prepping, variations, and how to serve this dish for maximum enjoyment.
What Are Keto Swedish Meatballs?
Traditional Swedish meatballs, or Köttbullar, are made with a combination of ground beef, pork, breadcrumbs, and spices. The meatballs are then smothered in a creamy, rich gravy. Unfortunately, the breadcrumbs make the dish high in carbs, which isn’t ideal for a keto diet.
Keto Swedish Meatballs are made by swapping out breadcrumbs for low-carb alternatives like almond flour or pork rinds. The creamy gravy is also made with heavy cream and beef broth to keep it rich and satisfying without any carbs. The result is a dish that’s just as comforting and flavorful as the classic, but completely keto-friendly.
Why Choose Keto Swedish Meatballs?
Here are a few reasons why Keto Swedish Meatballs are an excellent addition to your meal plan:
1. Low-Carb and Keto-Friendly
The keto diet focuses on reducing carbohydrate intake while increasing fats and proteins. Traditional Swedish meatballs are usually made with breadcrumbs, which are high in carbs. In this keto version, we use low-carb substitutes to ensure that you stay within your daily carb limit.
2. Packed with Protein and Healthy Fats
These meatballs are made with a blend of ground beef and pork, both rich sources of protein and healthy fats, which help keep you full and satisfied. The creamy gravy adds a dose of healthy fats, making this meal perfect for anyone on a keto or low-carb diet.
3. Quick and Easy to Prepare
Despite being rich in flavor, Keto Swedish Meatballs are surprisingly quick and easy to make. In less than 30 minutes, you can enjoy a hearty meal that will satisfy your cravings and keep you on track with your diet.
Ingredients for Keto Swedish Meatballs
Making these keto-friendly meatballs at home requires just a few simple ingredients that you may already have in your pantry or fridge.
For the Meatballs:
- 1 lb (450g) ground beef
- 1/2 lb (225g) ground pork
- 1/4 cup almond flour (or crushed pork rinds for extra crunch)
- 1 large egg
- 2 tablespoons heavy cream
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 2 tablespoons olive oil or butter (for frying)
For the Gravy:
- 1 cup beef broth (low-sodium)
- 1/2 cup heavy cream
- 1 tablespoon Dijon mustard (optional, for added flavor)
- 1 tablespoon butter
- 1 teaspoon Worcestershire sauce (optional)
- Salt and pepper to taste
How to Make Keto Swedish Meatballs
Step 1: Prepare the Meatball Mixture
In a large bowl, combine the ground beef, ground pork, almond flour (or crushed pork rinds), egg, heavy cream, chopped onion, garlic, thyme, oregano, salt, and pepper. Use your hands or a spoon to mix everything together until well combined. Be careful not to overmix, as this can make the meatballs tough.
Step 2: Shape the Meatballs
Once the mixture is ready, shape it into small meatballs, about 1 to 1.5 inches in diameter. You should end up with around 20-25 meatballs, depending on their size.
Step 3: Cook the Meatballs
Heat the olive oil or butter in a large skillet over medium heat. Once hot, carefully add the meatballs to the skillet. Cook in batches if needed to avoid overcrowding the pan. Fry the meatballs for about 5-7 minutes, turning occasionally, until they are browned on all sides and fully cooked through. Remove the cooked meatballs from the skillet and set them aside on a plate.
Step 4: Make the Gravy
In the same skillet, melt the butter over medium heat. Add the beef broth, heavy cream, Dijon mustard (if using), and Worcestershire sauce. Stir well to combine and bring the mixture to a simmer. Let the gravy cook for 3-5 minutes, or until it thickens slightly. Season with salt and pepper to taste.
Step 5: Combine Meatballs and Gravy
Once the gravy has thickened, return the cooked meatballs to the skillet. Coat them in the gravy and let them simmer for an additional 5 minutes, allowing the flavors to meld together.
Step 6: Serve and Enjoy!
Serve your Keto Swedish Meatballs hot, spooning extra gravy over the top. These meatballs pair wonderfully with cauliflower mash, zucchini noodles, or a fresh salad.
Nutritional Information
A serving of Keto Swedish Meatballs (about 4 meatballs with gravy) contains approximately:
- Calories: 350
- Protein: 26g
- Fat: 28g
- Carbs: 4g
- Fiber: 2g
- Net Carbs: 2g
These meatballs are an excellent source of protein and healthy fats while keeping your carb intake minimal, making them an ideal meal for anyone on a keto diet.
Tips and Variations for Keto Swedish Meatballs
- Add Veggies to the Meatballs: For an extra boost of fiber and nutrients, you can add finely grated vegetables like zucchini or mushrooms to the meatball mixture.
- Make it Dairy-Free: If you’re dairy-free, you can substitute the heavy cream in both the meatballs and the gravy with coconut cream or another non-dairy alternative.
- Spice it Up: For a little kick, add a pinch of cayenne pepper or red pepper flakes to the meatball mixture or gravy.
- Make it Keto Meal Prep-Friendly: These meatballs store well in the fridge for 3-4 days and are perfect for meal prepping. Simply make a larger batch, divide it into meal prep containers, and store for quick, easy meals throughout the week.
Why Keto Swedish Meatballs Are Perfect for Meal Prep
If you’re looking for an easy and delicious meal to prep ahead of time, Keto Swedish Meatballs are an ideal choice. They can be made in bulk and stored in the fridge for several days, making them perfect for a week of healthy lunches or dinners.
To meal prep, simply cook the meatballs and gravy, then store them in airtight containers. Reheat in the microwave or on the stove when you’re ready to eat. They also freeze well for up to 2-3 months, so you can make a large batch and have keto-friendly meals on hand whenever you need them.
Conclusion
Keto Swedish Meatballs are a delicious, low-carb version of a classic comfort food that will satisfy your cravings while keeping you on track with your keto lifestyle. With simple ingredients, a few easy steps, and a rich, creamy gravy, these meatballs are perfect for meal prep, weeknight dinners, or even special occasions.
Give this recipe a try and enjoy the delicious taste of Swedish meatballs, keto-style!