Keto Swedish Meatballs
User Reviews
5
-
Prep Time
5 mins
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Cook Time
20 mins
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Total Time
25 mins
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Servings
4
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Calories
482 kcal
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Course
Main Course
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Cuisine
Swedish
Keto Swedish Meatballs
Description
The meatballs are seasoned with salt, pepper, allspice, nutmeg, and mixed with coconut flour and an egg to bind. The addition of finely chopped onion and garlic adds moisture and savory depth. Once shaped, the meatballs are pan-fried to develop a browned exterior, then removed to prepare the sauce in the same pan.
The sauce uses butter combined with beef or chicken broth, heavy cream, and thickened with xanthan gum, which provides texture without flour for a keto-friendly option. Dijon mustard and coconut aminos add subtle acidity and umami, balanced by spices. The sauce cooks briefly before returning the meatballs to simmer and absorb flavors while finishing cooking through.
This dish fits well on a low-carb diet, pairing nicely with cauliflower mash, zucchini noodles, or steamed vegetables. It can be garnished with fresh parsley for a herbal note. The recipe allows substitutions such as almond flour for coconut flour or coconut cream for heavy cream to accommodate dietary preferences. Leftovers store well refrigerated for several days or can be frozen.
Ingredients
- 9 oz ground beef 250g, lean
- 9 oz ground pork 250g
- 1 yellow onion very finely chopped (60g, small
- 2 garlic minced, cloves
- 3 tablespoon parsley chopped (11g)
- 1 egg medium
- 1 tablespoon coconut flour
- 1 teaspoon salt or to taste
- ½ teaspoon black pepper ground
- ½ teaspoon ground allspice
- ¼ teaspoon ground nutmeg
- 1 tablespoon olive oil
SAUCE
- 3 tablespoon butter unsalted
- 1.5 cups beef broth or chicken broth
- ½ cup heavy cream
- 1 teaspoon xanthan gum or ground chia
- ¼ teaspoon Dijon mustard
- salt to taste
- black pepper to taste
- 1 tablespoon coconut aminos
- nutmeg good pinch, to taste
- allspice good pinch, to taste
Instructions
- In a mixing bowl, add the beef, pork, onion, garlic, parsley, egg, coconut flour, salt and spices. Mix to combine and roll into meatballs.
- In a large non-stick pan, heat the olive oil and fry the meatballs on a medium heat until browned on all sides. About 5 - 6 minutes. Note: It’s best to do this in two batches so as not to overcrowd the pan and so the meatballs cook evenly. Remove the meatballs from the pan..
- Add the butter to the skillet. Once you see bubbles, add the xanthan gum or ground chia and whisk using a hand whisk to combine. Add the stock/broth and the rest of the sauce ingredients and whisk again. Last, whisk through the cream.
- Cook for about two minutes, then add the meatballs back into the pan and cook for a further 6 - 8 minutes until the sauce has thickened up and the meatballs are cooked through.
Notes
- This recipe yields approximately 4 servings, each with about 3.3g net carbs.
- Top with 2 tablespoons of fresh chopped parsley before serving to add freshness.
- Serve over cauliflower mash, cauliflower rice, zucchini noodles, or steamed low-carb vegetables like green beans or broccoli for a complete meal.
- For a dairy-free option, substitute heavy cream with coconut cream without altering preparation.
- If substituting coconut flour, use 3 tablespoons almond flour or 3 tablespoons crushed pork rinds for binding.
- Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 482 kcal
% Daily Value*
| Calories | 482kcal | 24% |
| Total Carbohydrates | 4.9g | 2% |
| Protein | 28.6g | 57% |
| Fat | 38.4g | 59% |
| Saturated Fat | 19.9g | 100% |
| Fiber | 1.5g | 6% |
| Sugar | 2g | 4% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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