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Swedish Meatballs

December 4, 2015 by Maria Adams 2 Comments

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Swedish Meatballs – a classic recipe you and your kids will love. Gluten-free, Dairy-Free.

Swedish MeatballsPin

Authentic Swedish Meatballs

This is it! The Swedish meatballs that my mom made for me and my sisters growing up, and I now make for my own kids.

My kids love these meatballs, so find myself making about once a month. I also use this base recipe to make sliders, “Swedish Meatball Style Sliders” I call them. I also used this recipe to inspire my Turkey Burger Sliders. Both delicious. simple, yummy swedish meatballsPin

Disclosure: Some of the links below are Amazon affiliate links. As an Amazon Associate, I earn from qualifying purchases.

With any classic recipe, there will be many variations, so if you are surprised by this recipe, that is why. No breadcrumbs, egg, or nutmeg, and I even skip the sauce…

Nutrient-Packed Meatballs

Meatballs are a good source of iron, protein, and B vitamins, which is especially important for picky eaters who may not be getting enough of these nutrients from other foods. When my kids were younger, and shunning most meat, I found that this was one of the only ways I could them to eat it.

Key Ingredients

One of the key elements of this recipe is the shredded and sauteed onion. Shredding the onion makes it much finer and less likely to be noticed by discerning kids. And when you saute the onion the flavor mellows a bit and becomes better suited to be a meatball ingredient.

Recipe Base

The recipe my mom and I use is adapted from a classic Swedish cookbook, Vår Kokbok. While it’s typically made with 1/2 beef and 1/2 pork, I often use all beef just to simplify my shopping a little. Swedish meatballs are smaller than Italian meatballs, so they take a little extra time to make, but they are well worth it! Once you have made this recipe a couple of times, you become more efficient and skilled, and it gets easier and faster.

No Sauce?

As I said, I don’t make the gravy type sauce that many Swedes do (like they serve at IKEA), probably because my mom never made it. However, I do love to serve the meatballs with a little lingonberry jam, a classic Swedish condiment. My older son likes to dip them in ketchup. Whether I serve the meatballs with potatoes, pasta, quinoa, or couscous depends on the day.

Make a Double Batch!

I hope you enjoy this recipe. Remember to make extra and freeze to have on hand for quick dinners (this kid-favorite is especially good to have on hand on those nights when you are going out for dinner but still need to feed the kids). You can cook them in the oven as I do with my turkey meatball recipe, but I think they look and taste best when cooked on the stove-top.

5.0 from 1 reviews
Swedish Meatballs
 
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Prep time
15 mins
Cook time
20 mins
Total time
35 mins
 
gluten-free option, dairy-free
Author: Maria Adams
Recipe type: Dinner, Kid-Friendly
Serves: 4 servings
Ingredients
  • ⅓ cup old-fashioned oats (gluten-free if needed)
  • ⅔ cup water
  • 2 teaspoons potato or corn starch
  • 2 + 2 teaspoons canola oil or butter + more as needed
  • 2 tablespoons grated yellow onion (about ½ small onion)
  • ½ pound grass-fed ground beef
  • ½ pound ground pork (or substitute ground beef)
  • 1 teaspoon salt
  • ⅛ teaspoon white (or black) pepper
  • 2-3 tablespoons chopped flat-leaf parsley (optional)
  • nonstick spray
Instructions
  1. In a large bowl, mix together the oats, starch, and water. Let sit for about 10 minutes.
  2. Meanwhile, heat 2 teaspoons oil or butter in a nonstick skillet over medium-high heat. Add onion and sauté until soft and fragrant, 3-4 minutes. Remove from heat.
  3. Add the ground beef, pork, salt, pepper, and onions to the oat mixture and stir with a wooden spoon to combine.
  4. Wet hands and form meat mixture into small balls, making sure that they are all about the same size. (Recipe should make anywhere from 32 to 40 meatballs, depending on size). Place uncooked meatballs on a wet* cutting board.
  5. Heat another 2 teaspoons of canola oil or butter in a large nonstick** or cast-iron skillet over medium-high heat. Add about 8-12 meatballs, being careful not to overcrowd the skillet. Shake the pan so that they cook evenly while retaining round shape. Once browned on all sides, reduce heat to medium-low and continue cooking for another 3-5 minutes, until cooked through.
  6. Transfer cooked meatballs to a Dutch oven, sprayed with nonstick spray and placed over very low heat. Cover and keep warm while you finish cooking the other meatballs.
  7. Repeat steps 5 and 6 with remaining meatballs.
Notes
*The moisture will help prevent them from sticking.
**A nonstick skillet will need much less added fat, and the meatballs will be less likely to stick. But a cast-iron skillet is the more classic tool for making meatballs.
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Filed Under: Dinner, Kid-Favorite, recipes, Swedish

Previous Post: « 5 Tactics for Healthier Holiday Eating
Next Post: Pepparkakor (Swedish Gingersnaps) »

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Comments

  1. Ellen Paltrineri

    May 14, 2020 at 9:29 pm

    I just made your Swedish meatballs. They are absolutely delicious! I think that the oatmeal, water, and cornmeal cornstarch made the meatballs more tender than my usual recipe. Thanks for this recipe, which will be my go-to for scrumptious meatballs!

    Reply
    • Maria Adams

      May 19, 2020 at 11:27 am

      So glad you liked them!

      Reply

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Hey there!

I'm Maria, a mom and Registered Dietitian with a love for good food. Let me help you navigate your way to happier, more confident eating and cooking. I take a non-diet, intuitive eating approach and truly believe that all foods can fit! Read More…

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halsanutrition

Maria Adams MS MPH RDN
Happy Weekend! 🌿Don't forget fika/snack time. ☕️Bring the family together by serving up everyone's favorite hot drinks plus a  little something sweet or savory to snack on. ⁠💫
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I highly recommend these butter-cream filled chocolate almond treats. ✨Known as "chokladbiskvier" in Sweden, they are a specialty of my mother's...I'm only just now learning to make them! 
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Stay tuned for the recipe, coming to my blog in time for Valentine's Day. ⁠💗
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Happy Friday! ☀️Looking for a satisfying addit Happy Friday! ☀️Looking for a satisfying addition to your weekend breakfast or lunch this week? How about a frittata?⁠⠀
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Frittatas are wonderful because in addition to being satisfying they are easy to make, versatile, and taste great. ✨You can basically add any veggies that you have on hand. 🥦🧅🍅🫑🥔🥬I also love to add a little cheese for extra flavor.
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This “Broccoli, Spinach, and Goat Cheese Frittata” is based on a recipe that I have on my blog for “Asparagus-Zucchini Frittata”. It goes something like this:⁠⠀
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6 large eggs⁠⠀
2 tablespoons whole milk or cream⁠⠀
½ teaspoon + a pinch of Kosher salt⁠⠀
Freshly ground pepper⁠⠀
1 tablespoon olive oil⁠⠀
1 tablespoon butter⁠⠀
1 shallot, chopped⁠⠀
1 cup chopped broccoli florets ⁠⠀
1-2 cups baby spinach⁠⠀
2 ounces goat cheese, crumbled (or feta or cheddar)⁠⠀
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1. Preheat broiler.⁠⠀
2. In a medium bowl, whisk eggs, milk or cream, ½ teaspoon salt, and pepper together.⁠⠀
3. Heat oil and butter in a 9-10 -inch cast-iron skillet over medium heat. Add the shallot and saute for about 2 minutes. Then add broccoli saute for another 5 minutes or so, until tender. Stir in the spinach and season with a pinch of salt.⁠⠀
4. Pour egg mixture over the vegetables and then add then crumble on the goat cheese. Cook until egg mixture starts to set, about 2 minutes.⁠⠀
5. Place skillet under broiler and cook until top is set and golden in color, about 5 minutes, but all ovens are different so keep a close eye so that it doesn't get too dark.⁠⠀
6. Let rest for about 5 minutes before cutting.⁠⠀
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⁠You can get the full recipe on my blog. Link in profile. ⤴️

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I made these cardamom oat muffins in honor of my s I made these cardamom oat muffins in honor of my son Henrik's name day today. 💗Following in the footsteps of my mom, I woke him up with hot cocoa, a muffin, and a song ("Med en enkel tulipan"). ⁠
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My mom @westberg.marianne would have seen to it that there was also a flower 🌷and a little present. Oh, and she probably would have made a whole cake...I will get it all down one of these days!⁠
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So what is a name day? Many countries have them. In Sweden, the names were traditionally based on Saints, but these days more names have been added to the calendar to keep up with the current popular names. ⁠✨
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The traditions surrounding Swedish name days vary from household to household. Growing up, it was like a mini birthday, complete with singing and breakfast/cake 🧁 in bed. I mean, seriously a good way to start your day. ⁠⠀
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Want to know your Swedish name day? 🇸🇪Just google “Swedish Name Days” and you will find several lists. (And if you don't see your name you could choose a name that is close to yours to celebrate your day.)⁠⠀
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Oh, and if you want the muffin recipe it's on the blog, link in profile. ⁠⤴️
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So here we are, half way through the first month o So here we are, half way through the first month of the year (and what a month it has been so far!). If you are feeling frustrated by your ability to stick with a diet plan or resolution you are not alone.⠀
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So why not shift your mindset. Instead of dieting or diet resolutions, make small habit changes that help you thrive. ✨⠀
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Here are 7 ideas:⠀
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1️⃣Practice daily gratitude. Start every day by listing off what you are grateful for. I like to do this right in my planner, but you could also just think about it without writing it down.⠀
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2️⃣Eat consistent meals. I think this one is especially important right now when so many of us are working and learning from home. It's easy to graze all day, blend meals together, or skip meals completely. Make an effort to eat consistent meals, including snacks/fika in between meals.⠀
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3️⃣Choose foods that satisfy you. Of course, it's important to eat a variety of nutrient-rich foods, but so often we forget about the satisfaction factor! Choosing foods that satisfy you AND eating enough food to satisfy you will make you feel good and help ensure that you are getting the energy that you need.⠀
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4️⃣Drink less alcohol. I don't like to tell people to consume less of something. However, when it comes to alcohol, less is better. So wherever you are at, cut back a little and see how you feel. The general recommendation is 1 drink or less per day for women and 2 drinks or less per day for men. Many people find that they sleep, feel, and function better with less alcohol.⠀
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5️⃣Get outside and move. Every day when you can, but always listen to your body and honor rest as needed. Whether you walk, bike, or work in your yard is to you.⠀
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6️⃣Enjoy daily coffee or tea break. If you have followed me for a while you know this is my favorite. Fika, fika, fika. The world needs more fika! You can read about it on my blog.⠀
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7️⃣Trade-in your pre-bed screen for a book or magazine. Power off the screens at least an hour before bed and make time for reading. A cup of chamomile tea is also nice, unless it makes you get up to pee at night! ⠀
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#ditchthediet #habitsforhealth #bestdiet #nodiet #intuitiveeating #halsanutrition
Looking to add a new side dish to your repertoire? Looking to add a new side dish to your repertoire? How about this stuffed acorn squash? ⁠✨⠀
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Inspired by a recipe in one of Mollie Katzen’s Moosewood cookbooks (bought during my college days in the 90’s!), it's loaded with nourishing ingredients such as farro, walnuts, spinach, apples, onions, celery, and, of course, squash! ⁠❤️⠀
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Note, in my original version on the blog I used freekeh, a wheat grain that is high in fiber and protein. I didn’t have any when I made this, so I subbed farro, another delicious whole grain.⠀
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Get the full recipe on my blog, link in profile. ⤴️⁠⠀
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Happy Thursday! ⁠😘
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Want to learn more about the role of nutrition and Want to learn more about the role of nutrition and lifestyle on fertility? ✨Then you don't want to miss tomorrow's webinar with Dr. Jessica Monroe, @the.prenatal.rd!⁠⠀
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Event Details:⁠⠀
Topic: "The Impact of Nutrition & Lifestyle on Fertility Outcomes for Women" ⁠⠀
When: Thursday, January 14, 6:30 PM ET⁠⠀
Where: Virtual via zoom!⁠⠀
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This event is a terrific chance to earn 2 CEU's for dietitians. However, it's open to students and other healthcare providers as well. And because it's being held virtually it doesn't matter how far away you live!⁠⠀
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To register for this NEMDA (Northeast Massachusetts Dietetic Association) event please go to https://www.eatrightma.org/event/5334 (link in my profile too). ⁠⤴️⠀
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Cost is $10 students, $20 MAND members, $30 Non-MAND members⠀
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Can't make it to the live event? Not to worry, this event will be recorded for those who are registered but can't make it.⁠ 🙌⠀
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Hope to "see" you there! ⁠⠀
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Make the long days of winter (and Covid-19 life) m Make the long days of winter (and Covid-19 life) more enjoyable by adding hygge and mys. ✨Hygge, as I’m sure you are aware of by now, is the Danish term for coziness and warmth. “Mys” is a similar term from my home country of Sweden. Both came about because of the need for more light, warmth, and joy during the dark days of winter in these northern latitudes. 🕯

In addition to blankets and candles, a big component of these concepts is creating something special—whether an atmosphere, meal, or environment, and slowing down to savor and enjoy it. 💗 

Here are a few of my favorite suggestions for adding more hygge and mys your winter:

✨ Lighting a candle when you’re brewing your coffee in the morning. 
✨Breakfast + old-fashioned paper newspaper in bed. 
✨Adding fika (a mindful coffee & snack break) to your daily routine.
✨ Enjoying a relaxed evening with loved ones by the fireplace place or fire pit. 

Head on over to my blog to read about my other 17 suggestions. (They are all a much better and healthier way to start the year than dieting.) 💫

#hygge #mys #scandinavianwinters #mysigt #breakfastinbed #frenchtoast #covidwinter #slowdown #savorlife #createmomentsofjoy #morecandles #moreblankets #morefika #moresnuggling #moreplants #intuitiveeating #nondiet #skipthediet #betterthandieting @brooklinen #favoritesheets @westelm #westelmtray #mindfulnss #halsanutrition
Ready to get on top of your family's nutrition goa Ready to get on top of your family's nutrition goals in 2021? ⁠
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H A P P Y New Year! 🎉 Here’s to a bright ye H A P P Y New Year! 🎉 

Here’s to a bright year ahead! A year filled with joy, gratitude, creativity, simplicity, laughter, love, and kindness. ❤️

Start everyday with gratitude and intention. Be authentic. Be present. 

Do what you love. Spread kindness. 

Nourish your body, mind, and soul. 🌈 

And be sure to follow along for non-diet nutrition tips and cooking inspiration! 💫 

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Morning Stack ☀️ More than ever it’s all ab Morning Stack ☀️

More than ever it’s all about the small moments of joy in the day. Like cooking up a batch of pancakes for your family in the morning. ❤️

I will be honest, I whipped these up on this morning because we were out of other breakfast staples including cereal, toast, and milk. But sometimes a shortage of our go-to’s is the motivation we need to get creative in the kitchen. Am I right?

Recipe for these pancakes is on the blog, just search “Flying Pancakes.” Today I added @wildblueberries 🫐 both to the pancakes as they cooked and on top of the stacks. I also topped them with whipped cream and got my 14-year old to pour on some maple syrup. (Yes, it was definitely more of a pour than a drizzle! 😂)

Anyway, if you like pancakes, definitely give these a go. 👍They provide a good amount of protein, fiber, and fat to keep you satisfied and fueled (at least until snack time!). A variation of these is also included in my breakfast e-book. Available for sale now, link in profile. ✨

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These gingerbread 🍐 muffins are so good and the These gingerbread 🍐 muffins are so good and they are on the blog today! ✨

Perfect for cozy holiday mornings, cozy holiday afternoons, cozy holiday evenings. 🤣Seriously though, they are tasty any time of day (or year). 

My favorite is when I can freeze half the muffins I make and then pop them out and heat them in the microwave as desired. 👍

Link to recipe in profile. ⤴️ Happy Friday!

#gingerbread #gingerbreadmuffins #gingerbreadpear #pearmuffins #wholegrainmuffins #feeedfeed #dairyfreemuffins #recipeontheblog #holidaybaking #christmas2020 #oatmuffins #foodtographyschool #foodtography #halsanutrition
Snow coming your way? ❄️ Then this is the perf Snow coming your way? ❄️ Then this is the perfect time to mix together the dough for “pepparkakor” (Swedish Gingerbread Cookies). ❤️You see, it needs to rest in the fridge for at least a night. Come morning, you will be ready to bake! 👩‍🍳

These authentic Swedish cookies take some practice and patience to make. The dough needs to get quite thin, but not break. If at first you don’t succeed, keep at it and in no time you will get it down. 😀My boys, now 12 & 14, love to help make these cookies. They also love, love that there are no eggs in the dough so that they can take a little taste here and there! 😉

This past weekend when they were making these they were debating about whether the cookies were better raw or cooked, they decided it was a tie! 

You can find the recipe on my blog just search for the fun word “pepparkakor.” Go to my bio to find a link. ⤴️

#pepparkakor #gingerbreadcookies #swedishcookies #kidsinthekitchen #swedishchristmas #bakingboys #teensinthekitchen #snowdays #bakingfromscratch #homemadecookies #scratchbaking #christmascookies #pepparkaka #preservingtraditions #gratefulheart #halsanutrition
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Meet Maria!

I'm a Swedish-born, New England-raised dietitian with a love for good food and baking. Follow my blog for nourishing recipes, non-diet nutrition advice, and a touch of Swedish inspiration. Read More…

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