Gluten Free Swedish Meatballs With Gravy (Low FODMAP Too)

There is no other meal more comforting than a plate of gluten free Swedish meatballs, smothered in a rich dairy free gravy, served on top of creamy mashed potatoes. This easy Swedish meatball recipe is also low FODMAP - making it a great option for anyone on a special diet.

Why You'll Love This Recipe

• Better Than IKEA's Swedish Meatballs
• Uses Mashed Potato Flakes Instead of Gluten Free Bread Crumbs
• Meatball Recipe is Gluten Free, Dairy Free, and Low FODMAP

What You'll Need

Meatball Ingredients:

• Ground Beef and Ground Pork - A combination that provides tenderness and structure to the meatballs.
• Eggs - Binds the meat mixture together and holds the meatball shape.
• Unsweetened Almond Milk - Make sure it is unsweetened!
• Mashed Potato Flakes - The perfect gluten free substitute for bread crumbs and has the best texture.
• Ground Allspice & Ground Nutmeg - Signature spices for Swedish meatballs. Not too much, otherwise, the meatballs will taste like pumpkin pie.
• Green Onions - Using only the tops of the green onions keeps these meatballs low FODMAP and still have an onion flavor.

Dairy Free Gravy Ingredients:

• Dairy Free Butter - A plant based butter melts perfectly.
• Beef Broth - Beef broth or beef stock will work. Use a brand without gluten, onion, or garlic.
• Gluten Free Flour - I love Bob's Red Mill 1-to-1 Gluten Free Flour in the blue bag.
• Unsweetened Canned Coconut Cream - Adds the perfect amount of creaminess the gravy needs without the dairy found in heavy cream.
• Worcestershire Sauce - Make sure it is a gluten free brand!
• Dijon Mustard - Adds a wonderful complexity to the sauce without overpowering it.

See the recipe card for the exact measurements and complete instructions.

Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.

Step-By-Step Instructions

Making the Meatballs:

Step 1: In a large bowl, add the beaten eggs, almond milk, mashed potato flakes, chopped green onions - use a kitchen shears to quickly chop the green onions, allspice, nutmeg, ground black pepper, kosher salt, and stir until combined.

Step 2: Next, add the ground beef and ground pork to the bowl. Mix with your hands or a large spoon. Be careful not to over-mix the meatball mixture. It will create tough meatballs.

Step 3: Use an ice cream scoop or a cookie scoop to make the meatballs the same size. This is important so they cook evenly. Swedish meatballs are typically smaller in size.

Cover a baking sheet with a sheet of parchment paper or wax paper for easy cleanup, and roll the meatballs with your hands. Be sure to compress the meatballs and roll them so they have smooth edges.

Step 4: In a large skillet, add a tablespoon of avocado oil or any neutral oil. Heat the pan to medium-low heat, and with tongs, place each meatball in the hot oil. Do this in batches so the meatballs do not overcrowd the pan.

Step 5: Once the meatball starts to brown, turn the meatballs over. This step will not completely cook the meatball. It will sear in the juices and add flavor and color.

Step 6: Transfer the browned meatballs in a single layer into a greased 9x13-inch baking pan. Once all the meatballs have been fried, set the baking pan filled with fried meatballs aside and make the gravy.

Making the Dairy Free Gravy:

Step 1: To save on dirty dishes, use the skillet that fried the meatballs. With a paper towel, remove any burned bits. If there is any grease, leave it; that increases the flavor of the sauce.

Step 2: In the skillet, melt the dairy free butter. Sprinkle the gluten free flour over the melted butter. With a whisk, I love a flat whisk, stir the butter and flour together. 

Step 3: Add one cup of the beef broth to the melted butter and flour mixture. The broth is going to hydrate the gluten free flour and form instant clumps. DO NOT PANIC. It is ok. Keep whisking, and add another cup of beef broth. The butter-flour paste will thin out and create a lump-free gravy. 

Step 4: Next, add the unsweetened coconut cream, ground black pepper, and Dijon mustard. Keep whisking and turn the heat down to low. It is important not to boil the gravy, or it can separate. 

Step 5: Taste the gravy and add any seasoning you think it needs. More salt, add it in ¼ teaspoon at a time. If the sauce needs more black ground pepper, add it in ¼ teaspoon at a time. Taste and keep adding until it tastes delicious to you!

Step 6: Pour the gravy over the meatballs and cook in a 350 degree F oven for 30 minutes or until the internal temperature read with a digital thermometer reaches 165 degrees F. Sprinkle chopped fresh parsley over the cooked meatballs.

Ingredient Swaps

• Ground Turkey Swedish Meatballs- For a lower-calorie option, use ground turkey instead of ground beef. 
• Onion - If you do not need a low FODMAP option or know you can tolerate fructans, use a grated white onion in the meatball mixture instead of green onions. 
• Mustard - Use stone ground mustard instead of Dijon mustard in the gravy.
• Dairy - If you want a dairy option or even a lactose-free option, use dairy milk in place of the almond milk and heavy cream for the coconut cream.

Storing and Reheating

Store: Keep meatballs in an airtight container in the refrigerator for up to four days. 

Freeze: Chilled meatballs can be stored in the freezer, in a freezer-friendly container for up to four months. Defrost before reheating. 

Reheat: Place meatballs on a microwave-safe plate, and cut meatballs in half for faster, equal heating. Pour additional gravy over the meatballs. Heat 1-2 minutes or until warm.

FAQs

What To Serve With Swedish Meatballs

Typically Swedish meatballs are served over mashed potatoes or noodles and a spoonful of lingonberry jam. A great dairy free option is almond milk mashed potatoes. Add a veggie side dish like gluten free corn pudding or dairy free gluten free green bean casserole. If you don't have lingonberry jam, try freezer strawberry jam or cranberry sauce to cut the richness of the meatballs and gravy.

You can find more delicious dinner recipes for folks on special diets, just like this one for Swedish meatballs!

More Loveable Swedish Recipes

• Gluten Free Swedish Pancakes - A delicious crepe-like thin pancake topped with fresh fruit. 
• Oven Baked Swedish Pancakes - Make a sheet pan of pancakes in the oven for an easy breakfast for dinner option. 
• Dairy Free Rice Pudding - My grandma made this every year for Christmas, but with whole milk and in a double boiler. This recipe skips the dairy and uses the slow cooker! Nobody has time to stir over a double broiler!