ucalorie Keto Swedish meatballs are a beloved classic, known for their tender texture and rich, creamy gravy. This keto-friendly version offers the same delightful flavors while keeping carbs to a minimum. Perfect for anyone following a ketogenic diet, these meatballs are ideal for family dinners, gatherings, or meal prep.
Ingredients for Keto Swedish Meatballs
For the Meatballs:
- 1 lb (450 g) ground beef (80% lean)
- 1 lb (450 g) ground pork
- 1/3 cup almond flour (or finely crushed pork rinds for zero carbs)
- 1/4 cup heavy cream
- 1 large egg
- 1/4 cup grated Parmesan cheese
- 2 cloves garlic, minced
- 1/4 teaspoon ground nutmeg
- 1/2 teaspoon allspice
- 1 teaspoon onion powder
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 2 tablespoons olive oil or avocado oil (for frying)
For the Gravy:
- 1 cup beef broth
- 1/2 cup heavy cream
- 1 tablespoon Dijon mustard
- 1 teaspoon Worcestershire sauce
- 1/4 teaspoon xanthan gum (thickener)
- 2 tablespoons unsalted butter
- Salt and pepper to taste
Instructions for Keto Swedish Meatballs
Step 1: Prepare the Meatball Mixture
Start by combining the ground beef and pork in a large mixing bowl. Add the almond flour, heavy cream, egg, Parmesan cheese, minced garlic, nutmeg, allspice, onion powder, salt, and pepper. Using clean hands, mix the ingredients until evenly incorporated. The almond flour helps bind the meatballs without adding carbs, while the Parmesan cheese enhances the flavor.
Pro Tip: Overmixing can make the meatballs dense. Mix gently to keep them tender.
Step 2: Shape the Meatballs
Using your hands or a small cookie scoop, form the meat mixture into 1-inch balls. Place them on a baking sheet lined with parchment paper. This recipe yields approximately 25-30 meatballs, depending on the size.
Pro Tip: Wet your hands with water before rolling the meatballs to prevent sticking.
Step 3: Fry the Meatballs
Heat the olive oil in a large skillet over medium heat. Once hot, add the meatballs in batches to avoid overcrowding the pan. Cook each batch for 6-8 minutes, turning occasionally, until browned on all sides and cooked through. Transfer the cooked meatballs to a plate and set aside.
Pro Tip: Ensure the meatballs are golden brown for a deeper flavor in the gravy.
Step 4: Make the Gravy
In the same skillet, melt the unsalted butter over medium heat. Add the Dijon mustard and Worcestershire sauce, stirring to combine. Gradually pour in the beef broth, scraping the bottom of the skillet to deglaze and capture all the flavorful bits.
Next, reduce the heat to low and stir in the heavy cream. Sprinkle the xanthan gum over the sauce and whisk continuously to thicken. Let the gravy simmer for 2-3 minutes until it reaches your desired consistency. Taste and adjust seasoning with salt and pepper.
Pro Tip: If the gravy becomes too thick, add a splash of beef broth to thin it out.
Step 5: Combine Meatballs and Gravy
Return the cooked meatballs to the skillet, gently tossing them in the gravy to coat. Simmer for 5 minutes over low heat, allowing the flavors to meld together.
Pro Tip: Serve immediately to enjoy the meatballs at their most flavorful.
Serving Suggestions
Keto Swedish meatballs pair beautifully with low-carb side dishes. Here are some options:
- Zucchini Noodles: Toss lightly cooked zucchini noodles in olive oil and garlic for a light, keto-friendly base.
- Cauliflower Mash: Creamy mashed cauliflower makes a perfect stand-in for traditional mashed potatoes.
- Shirataki Rice: This zero-carb alternative mimics rice and soaks up the rich gravy.
Pro Tip: Garnish with fresh parsley or dill for an added burst of color and freshness.
Detailed Nutritional Information (Per Serving)
Meatballs (including gravy, per 4 meatballs):
- Calories: 385
- From Ground Beef: 150
- From Ground Pork: 120
- From Almond Flour: 30
- From Heavy Cream (in meatballs): 25
- From Parmesan Cheese: 20
- From Egg: 10
- From Olive Oil (used for frying): 30
- Fat: 30g
- Saturated Fat: 12g
- Monounsaturated Fat: 10g
- Polyunsaturated Fat: 3g
- Protein: 20g
- From Meat: 18g
- From Parmesan Cheese: 2g
- Carbohydrates: 3g
- From Almond Flour: 2g
- From Gravy: 1g
- Fiber: 1g
- Net Carbs: 2g
Gravy Only (Per Serving):
- Calories: 100
- From Beef Broth: 10
- From Heavy Cream: 80
- From Butter: 10
- Fat: 9g
- Saturated Fat: 5g
- Monounsaturated Fat: 2g
- Protein: 2g
- From Beef Broth: 2g
- Carbohydrates: 1g
Why This Recipe Works for Keto
- Low Carb Substitutes: Almond flour and Parmesan cheese replace traditional breadcrumbs, ensuring the meatballs remain keto-friendly.
- Healthy Fats: The combination of ground beef, pork, and heavy cream provides ample fats to fuel ketosis.
- Flavorful Spices: Nutmeg and allspice add a unique warmth, reminiscent of authentic Swedish meatballs.
- Xanthan Gum: This low-carb thickener replicates the creamy texture of traditional gravies without using flour or cornstarch.
Tips for Perfect Keto Swedish Meatballs
- Meat Selection: Use a mix of ground beef and pork for the best flavor and texture. The pork adds juiciness, while the beef provides structure.
- Season Generously: Spices like nutmeg and allspice are essential for that authentic Swedish flavor.
- Cook in Batches: Avoid overcrowding the skillet to ensure even browning and prevent steaming the meatballs.
- Use a Non-Stick Skillet: This minimizes sticking and makes cleanup easier.
- Adjust Gravy Consistency: Xanthan gum can thicken quickly, so start with a small amount and add more if needed.
FAQs
Can I make these meatballs ahead of time?
Yes! You can prepare and cook the meatballs up to 2 days in advance. Store them in an airtight container in the refrigerator. Reheat in the gravy over low heat before serving.
Can I freeze keto Swedish meatballs?
Absolutely. Allow the meatballs and gravy to cool completely, then transfer to a freezer-safe container. Freeze for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stove.
Can I use different meats?
Certainly. While a mix of beef and pork is traditional, you can substitute ground turkey or chicken for a leaner option. Keep in mind that leaner meats may result in slightly drier meatballs.
What can I use instead of xanthan gum?
If you don’t have xanthan gum, you can use a small amount of guar gum or simply reduce the gravy by simmering it longer to thicken naturally.
Are these meatballs spicy?
No, the spices used in this recipe (nutmeg and allspice) add warmth rather than heat. Feel free to adjust the seasoning to your preference.
Conclusion
These keto Swedish meatballs bring comfort food to your plate without compromising your low-carb lifestyle. With their tender texture, rich flavors, and creamy gravy, they’re sure to become a favorite in your household. Whether served over zucchini noodles or alongside cauliflower mash, this dish is a satisfying and nutritious choice for any meal.
Enjoy this delectable recipe, and don’t forget to share your experience with friends and family! For more keto recipes and tips, explore our website and join the journey to healthy, delicious eating.
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