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Home » Main Meals

Swedish Meatballs Recipe A Low Calorie Version

Published: Oct 31, 2018 · Modified: Jul 1, 2021 by Muna · This post may contain affiliate links ·

Recipe Video

Guilt-free Swedish Meatballs, I made them low in calories and are delicious and tastes just like the authentic Swedish meatball recipe. There are many dishes that we crave for, but they are rich in calories. Today you will get to eat your favorite dish and not feel bad about it!

Swedish meatballs in a creamy sauce.

Eggs and heavy cream usually added to Swedish meatballs, and of course a lot of butter. There are no eggs in this recipe nor heavy cream, and I have used one tablespoon of butter.

I promise that you will enjoy every bite, the meatballs are juicy and flavorful, I have baked the meatballs instead of frying them, and that contributed to fewer calories.

Freshly made Swedish meatballs in a pan.

How to make juicy meatballs?

There are two stars in this recipe, the meatballs, and the sauce. The secret for juicy and delicious meatballs are not to over bake the meatballs and to use less seasoning. The ingredients I’ve added in the meatballs makes it juicy and perfectly seasoned. The olive oil and milk make the beef bake without getting dry from the inside.

The onion and black pepper give a great flavor to the Swedish meatballs. The olive oil also replaces the eggs.

Close up shot for meatballs in a pan

How to make the Swedish Meatballs sauce?

I know that beef stock is used in making Swedish meatball sauce, but I like to add chicken bouillon instead since that’s what I use at home and I like the flavor. But if you prefer using beef stock, then replace the water in the recipe with beef stock. Instead of heavy cream, I have used whole milk. I couldn’t notice any change in the flavor and the sauce was creamy and outstanding. If you dislike parsley, you can add Italian seasoning.

Can we make the meatballs ahead of time?

You can bake the meatballs and store them in an airtight container before refrigerating them. But the sauce has to be made before serving; this sauce tastes better when served immediately after cooking it.

Other meatball recipes:

Greek Meatballs.

 Dawood Basha.

Spaghetti and Mini Meatballs.

Moroccan Meatballs. 

Watch Swedish Meatball Recipe Video

Swedish meatballs post feature image

Swedish Meatballs Recipe A Low Calorie Version

Juicy meatballs smothered in a creamy and rich sauce. This version is low in calories and has the same authentic flavor.
5 from 1 vote
Print Rate
Course: Main Course
Keyword: Swedish Meatballs Recipe
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 2 people
Calories: 320kcal
Author: Muna Kenny

Ingredients

MEATBALLS:

  • 2 tablespoon minced onion
  • 2 teaspoon olive oil
  • 250 gm ground beef
  • 1 tablespoon breadcrumbs
  • 1 tablespoon milk
  • Salt to taste
  • ½ teaspoon black pepper
  • ¼ teaspoon red chili flakes
  • ¼ teaspoon allspice

SAUCE:

  • 1 tablespoon unsalted butter
  • 2 ½ tablespoon all-purpose flour
  • 1 ½ cup water
  • ½ cup milk
  • ½ cube of chicken bouillon
  • ¼ teaspoon black pepper
  • 2 tablespoon chopped parsley

Instructions

MAKING THE MEATBALLS

  • Preheat the oven to 400F/200C. Use a nonstick baking pan, or lightly grease the baking pan with oil.
  • In a bowl, add the breadcrumbs, spices, salt, onion, milk, and olive oil, mix the ingredients well and then add the ground beef and mix until well combined.
  • Form equal sized balls, you should be able to make 10 meatballs. Place the meatballs in the baking pan and bake for 18 minutes or until it’s cooked.

MAKING THE SAUCE

  • In a pan, add the butter and when it melts add the flour and stir for two minutes on medium heat.
  • Pour the water and whisk to avoid creating lumps. When the mixture is thick, add the milk and keep whisking to get a smooth sauce.
  • Add the chicken bouillon and stir until combined. Season the sauce with black pepper and stir.
  • Add the meatballs and parsley, stir for one minute.
  • Cover the pan and turn off the heat.
  • Serve the Swedish meatballs on mashed potatoes, noodles, or rice.

Video

Nutrition

Calories: 320kcal
DID YOU TRY THIS RECIPE?Follow me on Instagram @munatycooking or tag #munatycooking!

This recipe was originally published in 2013 and have been updated with new images and video.

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Reader Interactions

Comments

  1. Angie@Angie's Recipes

    May 21, 2013 at 10:13 am

    My husband adores meatballs...this one looks perfect, Muna.

    Reply
    • munatycooking

      May 21, 2013 at 12:09 pm

      Thanks Angie 🙂

      Reply
  2. Rosa

    May 27, 2013 at 4:02 am

    Those meatballs look ever so scrumptious! Wonderful.

    Cheers,

    Rosa

    Reply
  3. Nami | Just One Cookbook

    June 04, 2013 at 6:58 pm

    Ahem, the only Swedish meatballs I had was in IKEA.... I am very embarrassed... xD Would love to try making them at home. Such a gorgeous pictures of meatballs!

    Reply
    • munatycooking

      June 04, 2013 at 10:37 pm

      Oh yes! The Ikea ones are famous, but hope you try my version 🙂

      Reply
  4. Jeff the Chef

    November 02, 2018 at 12:28 am

    These meatballs look so good! They don't look low-cal at all!

    Reply
    • munatycooking

      November 09, 2018 at 12:39 pm

      Thank you Jeff, this is the whole idea but they don't taste like low calorie Swedish meatballs 🙂

      Reply
  5. Sara

    August 24, 2020 at 6:17 pm

    How many meatballs is 320 calories?

    Reply
    • munatycooking

      August 31, 2020 at 12:54 pm

      It depends on how small or big are the balls you made.

      Reply
  6. Peggy

    August 28, 2021 at 8:05 pm

    Had a hard time getting this recipe to thicken up. Followed the recipe. It tasted good but just not very thick.

    Reply
    • munatycooking

      August 31, 2021 at 5:58 am

      You can add another half tablespoon of flour to thicken the sauce. I usually let the sauce cook until it reduces a little and get thick.

      Reply

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Hello there, and welcome! I’m Muna, the writer, food photographer, and videographer at Munaty Cooking. I’m also the mother of a handsome young man. I’m from and reside in Sharjah. Oh, and there are more fun facts about me!

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