Savory & Healthy: Grass-Fed Beef Swedish Meatballs

Looking for a healthier twist on a classic comfort food? These Grass-Fed Beef Swedish Meatballs are the perfect balance of hearty and wholesome. Made with nutrient-rich grass-fed beef and a creamy, lighter sauce, this recipe is packed with flavor without the guilt. Whether you’re serving them over zucchini noodles, mashed cauliflower, or your favorite whole-grain pasta, these meatballs are a satisfying, crowd-pleasing dish that’s as nourishing as it is delicious. Plus, they’re ready in under an hour—perfect for busy weeknights or a cozy weekend meal. Let’s get cooking! 

Prep Time: 20 minutes (mixing meatball ingredients, shaping meatballs, chopping
onions, prep sauce ingredients)
Cook Time: 25 minutes (making the sauce & simmering the meatballs)
Servings: 4 servings (each serving consisting of 4–5 meatballs)

Ingredients

For the Meatballs:

• 1 lb. grass-fed ground beef
• 1/3 cup oat flour or almond flour (for a gluten-free option)
• ¼ cup unsweetened almond milk or low-fat milk
• 1 egg (or flax egg for a plant-based option: 1 tbsp flaxseed meal + 2.5 tbsp water)
• 1 small onion, finely minced
• 1 garlic clove, minced
• ¼ tsp ground allspice
• ¼ tsp ground nutmeg
• ½ tsp sea salt
• ¼ tsp black pepper
• 1 tbsp avocado oil (for frying)

For the Sauce:

• 2 tbsp avocado oil
• 2 tbsp whole wheat flour or gluten-free flour
• 1 ¾ cups low-sodium beef broth (Want homemade? Recipe here)
• ¾ cup unsweetened almond milk or light coconut milk
• 1 tsp Worcestershire sauce (look for low-sodium and no added sugar options)
• ½ tsp Dijon mustard
• ¼ tsp ground nutmeg
• Salt and pepper to taste

Instructions

1. Prepare the Meatballs:

1. In a large mixing bowl, combine oat flour and almond milk. Let sit for 5 minutes to absorb.
2. Add the ground grass-fed beef, egg, onion, garlic, allspice, nutmeg, salt, and pepper. Mix gently until just combined. Avoid overmixing.
3. Roll the mixture into 1-inch meatballs.

2. Cook the Meatballs:

1. Heat the avocado oil in a large skillet over medium heat.
2. Add the meatballs in batches, cooking until browned on all sides (about 2–3 minutes per side). They don’t need to be fully cooked yet. Remove and set aside.

3. Make the Sauce:

1. In the same skillet, heat avocado oil over medium heat. Whisk in the flour and cook for 1–2 minutes until lightly golden.
2. Slowly whisk in the beef broth, ensuring there are no lumps.
3. Stir in the almond milk, Worcestershire sauce, Dijon mustard, nutmeg, salt, and pepper. Let it simmer and thicken slightly, about 3–4 minutes.

4. Simmer the Meatballs:

1. Return the meatballs to the skillet, ensuring they’re fully coated in the sauce.
2. Reduce the heat to low and simmer for 10–12 minutes, or until the meatballs are cooked through.

5. Serve: Serve over zucchini noodles, spaghetti squash, or mashed cauliflower for a low-carb, nutrient-dense option. Garnish with fresh parsley for a pop of color and flavor.

Healthy Tips:

• Lower the sodium: Use homemade beef broth or a no-salt-added variety.
• Add more veggies: Sneak in finely grated zucchini or carrot into the meatball mixture for added nutrients and moisture.
• Lighter creaminess: Swap traditional cream for almond or coconut milk for fewer calories and fat while keeping the sauce luscious.

Total per serving: Approx. 407 calories per serving

Disclaimer: Calorie counts are approximate and will vary depending on portion sizes, specific brands used, and any substitutions made. Always check labels and adjust according to your needs. Adding sides like zucchini noodles or mashed cauliflower will slightly increase calories. Using homemade grass-fed beef broth will also change calories per serving.