Lighter Swedish Meatballs

Number of Servings: 
4
Recipe Source: 
The Low-Calorie Cookbook by Megan Olson, ($21.99, Page Street Publishing Co., 2020). Photo by Megan Olson

Ingredients

Meatballs

  • 14 cup rolled oats
  • Olive oil spray
  • 14 cup diced white onion
  • 14 cup diced celery
  • 1 lb 99% lean ground beef
  • 3 tbsp canned light coconut milk (see note)
  • 2 tbsp coconut aminos or soy sauce
  • 14 tsp ground nutmeg
  • 12 tsp salt
  • 12 tsp black pepper
  • 2 tsp dried parsley, divided

Gravy

  • 1 tbsp cornstarch or arrowroot starch
  • 2 cups low-sodium beef broth
  • 12 cup canned light coconut milk
  • 1 tsp coconut aminos or soy sauce
  • 1 tsp spicy brown mustard

Directions

Meatballs

  1. To make the meatballs, place the oats in a blender. Blend on high for 2 minutes, until the oats form a flour. Set the oat flour aside.
  2. Spray a large skillet with the olive oil spray and set the skillet over medium heat. Add the onion and celery. Cook the vegetables for 2 to 3 minutes, until the onion is translucent.
  3. While the onion and celery cook, place the beef, oats, coconut milk, coconut aminos, nutmeg, salt, black pepper and 1 teaspoon of the parsley in a large bowl. Add the onion and celery to the beef mixture and mix the ingredients together with your hands. Roll the meat mixture into 16 (1 12 inch) balls.
  4. Place the skillet over medium heat. Add the meatballs to the skillet and cook them for 7 minutes. Gently flip them over and cook them for another 7 minutes. Once the meatballs have browned, transfer them to a plate. Set the plate aside.

Gravy

  1. To make the gravy, add the cornstarch to the skillet and whisk it together with the leftover fat from the meat until the mixture is bubbly, 2 to 3 minutes. Add the broth, coconut milk, coconut aminos and mustard. Increase the heat to medium-high and simmer the gravy for 5 minutes to thicken it.
  2. Add the meatballs to the skillet and sprinkle with the remaining 1 teaspoon of parsley. Serve the meatballs immediately topped with the gravy.
  3. Store leftovers in the refrigerator for up to 5 days or in the freezer for up to 30 days.

Notes

This recipe for lighter Swedish meatballs and gravy uses lean ground beef and is cooked in a skillet without oil, making it lower in calories than traditional Swedish meatballs. It’s a flavorful recipe that’s family-approved and freezable too!

  • Do not swap the coconut milk for another milk, as this is a key ingredient for thickening the sauce.
Nutrition Info: 
286 calories, 24.5 g protein, 13.5 g carbohydrates, 1.5 g fiber, 1.9 g sugar, 13.8 g fat (6.2 g sat. fat)

Contributor

Megan Olson

Megan is a certified nutrition practitioner in private practice in Phoenix, Arizona. She helps women over 35 lose weight and keep it off for good. You can see all her programs and services here.

She lost 80 pounds in 2009, is living with Hashimoto’s disease, cycle instructor and creator of Skinny Fitalicious. She loves food, fitness, travel and all things wellness with a few unhealthy things sprinkled in here and there!