Nordic · dinner

Swedish Meatballs in Cream Sauce (No Breadcrumbs)

Swedish Meatballs in Cream Sauce (No Breadcrumbs) — from My Keto Kitchen's cooking video Watch how it’s made · 7:23

Video by My Keto Kitchen on YouTube · Open on YouTube

30 minServes 4491 kcal a serve
  • Keto (4.2 g net carbs a serve)
  • Gluten-free ingredients

Contains: Egg, Milk, Tree nuts. Check labels on stock, sauces and spice mixes.

Beef meatballs bound with almond flour and egg instead of breadcrumbs, in a butter and cream gravy: about 26 g protein and 4 g net carbs a serve, and rich in vitamin B12 and zinc.

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Ingredients 16

Method

Tap a time to watch that step in the video.

  1. Mix the beef, onion, garlic, almond flour, egg, 1 tsp salt, 1/2 tsp pepper and the allspice until evenly combined. 0:05
  2. Roll into balls of about 2 tablespoons each (about 24). 1:13
  3. Heat the olive oil in a cast-iron skillet over high heat and brown the meatballs in small batches, turning until cooked through. Set aside, leaving the browned bits in the pan. 1:45
  4. Melt the butter in the pan, then whisk in the stock, cream, mustard powder, nutmeg and the remaining salt and pepper. 2:48
  5. Bring to a simmer, whisk in the xanthan gum and simmer 8–12 minutes until thickened. 4:45
  6. Return the meatballs to the sauce for about 3 minutes to heat through, then scatter with parsley. 6:12

Tip. The cook suggests cauliflower mash alongside. Leftovers keep 3 days in the fridge or 3 months in the freezer (with or without the sauce); reheat gently so the sauce doesn't split.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy491 kcal2,050 kJ
Protein26 g53% of a day
Fibre1.7 g6% of a day
Carbohydrate5.9 g4.2 g net · 2.3 g sugars2% of a day
Fat40 g16 g saturated52% of a day
Sodium1,120 mg49% of a day

Where the energy comes from one serve

  • Net carbs 3%
  • Protein 22%
  • Fat 75%

Fits keto: 4.2 g net carbs a serve, with 75% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High104%

2.5 µg a serve, mostly from ground beef (92%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Zinc High53%

5.9 mg a serve, mostly from ground beef (91%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Selenium High44%

24 µg a serve, mostly from ground beef (73%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin E High23%

3.5 mg a serve, mostly from almond flour (46%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin B6 High23%

0.4 mg a serve, mostly from ground beef (80%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin K High20%

24 µg a serve, mostly from fresh parsley (69%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin A Source19%

170 µg a serve, mostly from heavy cream (72%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Iron Source17%

3 mg a serve, mostly from ground beef (73%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Omega-3 Source14%

0.2 g a serve, mostly from heavy cream (40%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Magnesium Source11%

46 mg a serve, mostly from ground beef (39%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Potassium Source10%

450 mg a serve, mostly from ground beef (64%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Show the other 4
Calcium6%

82 mg a serve, mostly from ground beef (26%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Folate6%

24 µg a serve, mostly from ground beef (32%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin C4%

3.3 mg a serve, mostly from fresh parsley (40%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin D3%

0.6 µg a serve, mostly from egg (47%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by My Keto Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.