There is no other meal more comforting than a plate of Swedish meatballs, smothered in a rich gravy, served on top of creamy mashed potatoes. The best part about these Gluten Free Swedish Meatballs is not only are they gluten free, but they are also dairy free and low FODMAP. Allowing many with difficult food journeys also to be able to enjoy an ultimate comfort food too.
I grew up eating Swedish meatballs. My mom would make them in the cold and dreary winter months. They were a staple meal in our house, served on top of mashed potatoes, noodles, or even rice. Unlike the traditional recipe I grew up with, these meatballs are gluten free, dairy free, and FODMAP friendly.
This recipe has the best gluten free alternative to bread crumbs. It is mashed potato flakes! They create the perfect filler for meatballs, without an off-putting texture which can happen with gluten free bread. Plus, they have a creamy dairy free gravy, also gluten free, poured over the meatballs, just like traditional Swedish meatballs but without the gluten, dairy, or FODMAPs.
Gluten Free Meatball Ingredients
Ground Beef - Use lean ground beef to reduce the amount of grease.
Ground Bulk Pork - Adds the perfect tenderness 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 and flavors.
Ground Allspice - Signature spice for Swedish meatballs.
Ground Nutmeg - Another signature spice for Swedish meatballs. Just enough to be sure it doesn't taste like pumpkin pie.
Kosher Salt - Kosher salt is my favorite for cooking.
Ground Black Pepper - Fresh ground pepper is best.
Green Onions - Using only the tops of the green onions keeps these meatballs low FODMAP and still have an onion flavor.
Oil - Olive Oil, Avocado Oil, Coconut Oil - Whatever you like to use to fry
Dairy Free Sauce 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-to1 Gluten Free Flour in the blue bag.
Unsweetened 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 the perfect amount of spice.
Ground Black Pepper
Kosher Salt
Fresh Parsley for Garnish - Optional but beautiful and adds a bit of freshness.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on current serving sizes measured by the Monash FODMAP App at the time of publishing. As always, follow your gut and modify as needed.
Jump to RecipeAssembling the Meatballs
In a large bowl, add the beaten eggs, almond milk, allspice, nutmeg, ground black pepper, kosher salt, and mashed potato flakes and stir until combined.
Next, add the beef and the pork to the large bowl. Mix with your hands or a large wooden spoon. Be careful not to overmix or overhandle the meatball mixture. It will create a tough meatball.
Use an ice cream scoop or a large cookie scoop to size the meatballs all the same size. This is important so they will cook evenly. Typically, Swedish meatballs are smaller in size.
Cover a baking sheet with a sheet of parchment 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.
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. Fry until golden brown. Do this in batches so the meatballs do not overcrowd the pan.
Grease a baking pan, a 9x13 pan will work, or a cast iron skillet. Place the browned meatballs in the pan or skillet in a single layer. Once all the meatballs have been fried, set the baking pan with fried meatballs aside and make the gravy.
Making the Gravy Sauce
To save on dirty dishes, use the skillet that fried the meatballs. With a paper towel, remove any burned bits. Once wiped out, 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.
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.
Next, add the unsweetened almond milk, 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.
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!
Pour the gravy over the meatballs as evenly as you can. Not every meatball is covered in sauce.
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.
PRO TIP: Not a fan of touching raw meat, use your stand mixer to combine the filling mixture with your raw meat. Do not overmix the meat mixture. The meatballs will be tough. Use kitchen-grade gloves to reduce the feeling of raw meat on your hands when rolling. It doesn't eliminate touching the raw meat completely, but it does help keep the raw meat off your hands.
Ingredient Substitutions
Ground Turkey Meatballs- For a lower calorie option, use ground turkey or ground chicken instead of ground beef.
Onions - If you do not need a low FODMAP option or know you can tolerate fructans, use grated white onion in the meatball mixture.
Dairy - If you want a dairy filled option or even a lactose free option, use dairy milk in place of the almond milk and heavy cream for the coconut cream. Add a bit of tang with a dollop of sour cream in the sauce, ½ cup will do the trick.
Meatball Variations
All Beef Swedish Meatballs - Don’t have ground bulk pork? Feel free to make this an all beef Swedish meatballs. It will still be delicious. It will just be missing a bit of tenderness from the ground pork.
Broth Options - Not a fan of beef broth? Use vegetable broth or chicken broth. You can also use beef stock, vegetable stock, or chicken stock.
Add a Bit of Umami - Add a teaspoon of gluten free soy sauce, or coconut aminos to the Swedish meatball sauce.
Meal Planning
Make a double batch of meatballs for easy meal prep! Flash-freeze the uncooked meatballs on a baking sheet until frozen enough to handle without compromising the shape of the meatball. Place the frozen meatballs in a gallon-size ziploc bag. Freeze until ready to use, and then fry and make the sauce. They may require additional cooking time. Make sure to bring them to the internal temp of 165 degrees F with a digital thermometer.
Serve the Swedish meatballs over mashed potatoes with a side of stuffing or green bean casserole. Another delicious option is to serve the meatballs over gluten free egg noodles or cauliflower rice. For a true IKEA Swedish meatballs copycat experience, serve them with a spoonful of lingonberry jam. Don't have lingonberry jam, a similar option would be cranberry sauce or raspberry jam. It adds just a touch of sweetness to the richness of the meatballs.
Additional Low FODMAP Comfort Food Recipes
FAQs
Mashed potato flakes are one of my favorite options as an alternative to bread crumbs in gluten free meatballs. It is a budget friendly option too! Other options include gluten free breadcrumbs. Use an already prepared option from the grocery store, or use leftover gluten free bread and use a food processor to turn it into breadcrumbs. This is another great budget friendly option and a great way to reduce food waste!
Cornstarch is an option. It won't have the best mouthfeel but will create a thick, creamy gravy. Arrowroot powder is another great option. My overall favorite gluten-free flour is Bob's Red Mill 1-to-1, in the blue bag.
Regular meatballs, such as Italian meatballs or BBQ meatballs do not typically have allspice or nutmeg spices in the meatball mixture. This is unique to the Swedish meatball recipe.
While using frozen meatballs is a wonderful shortcut, please be aware that frozen meatballs may not be gluten free and will also not contain the signature spices, allspice, and nutmeg, typically found in Swedish meatballs. However, I am a fan of making it work, so if using frozen gluten free meatballs works, do what makes getting dinner on the table work for you!
Best Swedish Meatballs (Gluten Free, Dairy Free and Low FODMAP)
Equipment
Ingredients
Meatball Mixture:
- 1 lb. Ground Beef
- 1 lb. Ground Pork
- 2 Large Eggs Beaten
- ¾ cup Unsweetened Almond Milk
- 1 cup Mashed Potato Flakes
- ¼ teaspoon Ground Allspice
- ¼ teaspoon Ground Nutmeg
- 1 teaspoon Kosher Salt
- ¼ teaspoon Freshly Ground Black Pepper
- ½ cup Green Onions Chopped
- 1 Tablespoon Avocado Oil To Fry
Sauce:
- 3 Tablespoons Dairy Free Butter
- 2 cups Beef Broth
- 3 Tablespoons Gluten Free Flour
- ½ cup Coconut Cream
- 1 Tablespoon Worcestershire Sauce
- 1 teaspoon Dijon Mustard
- ¼ teaspoon Ground Black Pepper
- 1 teaspoon Kosher Salt
- Garnish with Fresh Parsley
Instructions
- Preheat oven to 350 degrees F.
- In a large bowl, add the beaten eggs, almond milk, allspice, nutmeg, ground black pepper, kosher salt, and mashed potato flakes and stir until combined.
- Next, add the beef and the pork to the large bowl. Mix with your hands or a large wooden spoon.
- Use an ice cream scoop or a large cookie scoop to size the meatballs all the same size. This is important so they will cook evenly.
- 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.
- 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.
- Once the meatball starts to brown, using tongs, turn the meatball over. Doing this step will add amazing flavor to the Swedish meatballs. This step will not completely cook the meatball. It will sear in the juices and add flavor and color.
- Grease a baking pan, a 9x13 pan will work, or a cast iron skillet. Place the browned meatballs in the pan or skillet in a single layer. Once all the meatballs have been fried, set the baking pan filled with fried meatballs aside and make the gravy.
Making the Gravy Sauce
- To save on dirty dishes, use the skillet that fried the meatballs. With a paper towel, remove any burned bits.
- In a large skillet, melt the dairy free butter. Sprinkle the gluten free flour over the melted butter. With a whisk, stir the butter and flour together.
- Add one cup of the beef broth to the melted butter and flour mixture. Keep whisking, and add another cup of beef broth. The butter flour paste will thin out and create a lump free gravy.
- Next, add the coconut cream, ground black pepper, and Dijon mustard. Keep whisking and turn the heat to low.
- Carefully 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!
- Pour the gravy over the meatballs and cook in a 350 degree F oven for XX minutes or until the internal temperature read with a digital thermometer reaches 165 degrees F. Sprinkle chopped fresh parsley over the cooked meatballs.
Nutrition Information
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