- 1⁄4 cup rolled oats
- Olive oil spray
- 1⁄4 cup diced white onion
- 1⁄4 cup diced celery
- 1 lb 99% lean ground beef
- 3 tbsp canned light coconut milk (see note)
- 2 tbsp coconut aminos or soy sauce
- 1⁄4 tsp ground nutmeg
- 1⁄2 tsp salt
- 1⁄2 tsp black pepper
- 2 tsp dried parsley, divided
- 1 tbsp cornstarch or arrowroot starch
- 2 cups low-sodium beef broth
- 1⁄2 cup canned light coconut milk
- 1 tsp coconut aminos or soy sauce
- 1 tsp spicy brown mustard
- 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.
- 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.
- 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 1⁄2 inch) balls.
- 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.
- 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.
- Add the meatballs to the skillet and sprinkle with the remaining 1 teaspoon of parsley. Serve the meatballs immediately topped with the gravy.
- Store leftovers in the refrigerator for up to 5 days or in the freezer for up to 30 days.
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.