Keto "Swedish" meatballs in gravy

Keto “Swedish” meatballs in gravy

While my Swedish friends tell me this isn’t truly a Swedish meatball, everyone agrees that these meatballs in gravy are delicious. And low carb! For a quick variation, you can try making this as a meatloaf and baking longer in a loaf pan.

Keto “Swedish” meatballs in gravy

While my Swedish friends tell me this isn’t truly a Swedish meatball, everyone agrees that these meatballs in gravy are delicious. And low carb! For a quick variation, you can try making this as a meatloaf and baking longer in a loaf pan.
USMetric
8 servingservings

Ingredients

Meatballs
  • 1 lb 450 g ground beef
  • 1 lb 450 g ground pork
  • 2 2 eggeggs
  • 2 tbsp 2 tbsp dried parsley
  • 2 tbsp 2 tbsp dried minced onion
  • 1 tsp 1 tsp salt
  • 1 tsp 1 tsp garlic powder
  • ½ cup 125 ml ground pork rinds (optional)
  • 1½ oz. 40 g parmesan cheese, freshly grated
Gravy
  • 2 oz. 50 g red onion, mincedred onions, minced
  • 2 oz. 50 g salted butter
  • 1 tsp 1 tsp salt
  • ½ tsp ½ tsp ground black pepper
  • 2 cups 475 ml beef broth
  • ½ cup 125 ml sour cream
  • 2 tbsp 2 tbsp cream cheese
Creamy cauliflower
  • 1¾ lbs 800 g cauliflower
  • 6 oz. 175 g cream cheese
  • 5 oz. 150 g butter
  • salt and ground black pepper

Instructions

Instructions are for 8 servings. Please modify as needed.

Meatballs

  1. Preheat the oven to 375°F (190°C).
  2. In a large mixing bowl, mix all of the ingredients until thoroughly combined. Shape the meat mixture into 1½ inch balls.
  3. Place meatballs on a baking sheet in a single layer approximately ½” (3-5 cm) apart from each other.
  4. Bake for 15 to 20 minutes or until meatballs are browned and cooked thoroughly.

Keto gravy

  1. Brown the onion in butter in a large skillet.
  2. Add salt, pepper, and broth. Let simmer for 15 to 20 minutes. Reduce heat to low and stir in the sour cream and the cream cheese. Simmer until you thicken the gravy to the desired consistency.
  3. Add the cooked meatballs to the gravy and let simmer on low for an additional 5 to 10 minutes. Serve hot.

Creamy cauliflower

  1. While the gravy is simmering, start preparing the cauliflower. Place a pot of water on the stove and bring it to a boil.
  2. Divide the cauliflower into florets and add to the boiling water along with a generous pinch of salt.
  3. Cook for about 8-10 minutes or until soft but not mushy.
  4. Drain the cauliflower and discard the water.
  5. Add cream cheese and butter to the pan and use a fork or a masher to mix. Add salt and pepper to taste.

Substituting pork

If you avoid pork, this recipe can be made using all ground beef or a combination of ground beef and lamb, chicken, or turkey while omitting the pork rinds.

Add some color

Serve it with quartered radishes and parsley.

Video

Cooking keto with Dr. Èvelyne Bourdua-Roy

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20 comments

  1. Deborah
    I am wondering how this recipe compares taste wise to the other Swedish meatballs recipe. There are no comments on either recipe.
  2. Sara
    These meatballs were delicious! The cauliflower with cream cheese was an excellent accompaniment, gave it a good sour cream flavor that you expect with meatballs. I subbed flax meal for the crushed pork rinds.
  3. Diane
    I did not like this, the meatballs were not tender and the taste was not like swedish meatballs, quite salty and missing something.
    Replies: #9, #19
  4. Samantha
    Could someone advise why some recipes are classed as low carb (yellow) and not keto (green)? Im finding the difference confusing. I am doing Keto (5wks now) so trying to stay under 20g carb a day (with IF 16/8) so Only eating 2 meals a day. This meal is only 7g so providing i keep to under 20g for the rest of the day, is this an acceptable meal on Keto? Thank you
    Reply: #5
  5. Kristin Parker Team Diet Doctor
    Keto is not just low carb, it's also moderate protein and high fat. The fat ratio is a little low on this recipe, compared to the protein. However, if you account for that, then yes, you can eat this as a keto recipe! There is frequently quite a bit of overlap between the categories and those colors are just a general guide.
    Reply: #8
  6. Piper
    Is the nutrition info for both the meatballs and the creamy cauliflower rice? Also, it would be helpful to know the meatball count -- my mix made about 39 meatballs. Thanks. This was yummy even though my "gravy" wasn't very thick.
    Reply: #7
  7. Kristin Parker Team Diet Doctor
    The nutrition information is for all of the components of the dish.
  8. Samantha
    ahhh light bulb! Thank you, yes that makes sense!
  9. Larissa
    I had the exact same experience!!!

    The meatballs were very dense and the gravy was UNBELIEVABLY salty. I usually don't get bothered by salt, but the 1 tsp. was excessive and ruined the dish for me. I had to dump the sauce and try again. I'd omit the salt in the gravy if I were to try again.

    I did not like this, the meatballs were not tender and the taste was not like swedish meatballs, quite salty and missing something.

  10. muriel
    Is there a printed 'cookbook' with these delicious recipes available?
    Reply: #11
  11. Kristin Parker Team Diet Doctor

    Is there a printed 'cookbook' with these delicious recipes available?

    This recipe is available in Kristie's Keto Living Day by Day book.
    https://www.amazon.com/dp/1628602724/ref=cm_sw_r_cp_apa_aaN8zbD8CDN6G

  12. Doreen
    I love these. My kids eat these, too, which speaks volumes.
  13. Nora
    I am a little confused about how to measure a serving size for all the recipes, like how much do I actually put on the plate?
    Reply: #14
  14. Kristin Parker Team Diet Doctor

    I am a little confused about how to measure a serving size for all the recipes, like how much do I actually put on the plate?

    This recipe, as written, makes 8 servings. However many meatballs you make, divide that number by 8 and that's a serving. You can also adjust this recipe to make fewer servings if you don't need 8.

  15. Joey
    60ml of onion??? Glad I thought to convert to US (this usually confuses me as I'm in the UK) but at least I know what quarter of a cup of onions looks like! 😂
  16. Jane
    The keto gravy instructions mention coffee powder?! and worcestershire sauce, but they are not listed in the ingredients!.
    Reply: #17
  17. Kristin Parker Team Diet Doctor

    The keto gravy instructions mention coffee powder?! and worcestershire sauce, but they are not listed in the ingredients!.

    Thank you Jane! I've let our Recipes team know about this discrepancy.

  18. Laurel
    I am having trouble with the gravy. Everything goes fine until I turn the heat down to low and add the sour cream and cream cheese. It makes a curdled mess. I even tried tempering the sour cream by warming the cream cheese and mixing that into it and then stirring some of the liquid from the pan into it before adding. No good. I like the meatballs, but it looks like I might be trying a different sauce. Any tips or ideas?
    Reply: #20
  19. Laurel
    Same here. The gravy was way too salty (mine also curdled). I wonder if it is an error in the recipe.
  20. HeatherB
    I found making cauliflower cream sauce makes a nice gravy for these meatballs. You cook cauliflower until very tender and then blend it with bone broth, parmesan cheese or nutritional yeast and a Iittle bit of oil. The cream sauce holds up very well It may be low carb high fat but not technically keto.

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