FREE 5-Ingredient Recipe EBook

• Why I Love This Swedish Meatballs Recipe More Than IKEA’s
• Ingredients & Substitutions
• How To Make Swedish Meatballs
• My Recipe Tips
• Swedish Meatballs (Easy, Cozy Recipe) Recipe card
• Serving Ideas
• Recipe Reviews

Why I Love This Swedish Meatballs Recipe More Than IKEA’s

Every time we go to IKEA, my whole family has to get the Swedish meatballs . It’s our favorite part of the trip. So naturally, I had to recreate them at home. I just made a few simple Wholesome-Yum-style tweaks to make them mine:

• Juicy, golden meatballs in a savory gravy cream sauce – Honestly, the meatballs themselves are already so tender and flavorful (thanks to same trick I use for my chicken meatballs ) that I have a hard time resisting eating them plain. But they are even better with this luxurious sauce over them. I love this Swedish meatballs recipe so much that I even included it in my second cookbook !
• Better-for-you comfort food – The ingredient list in the store version is already fairly short, but mine skips the flour. I actually use a more flavorful ingredient instead. I’ve also tested several options for binders, from breadcrumbs to lighter options.
• Serve them any way you like – I did spaghetti squash in the cookbook for a complete healthy dinner , but they’re just as good with your favorite pasta, mash, or even on toothpicks as an appetizer recipe . See more ideas below !

If you’ve only had the IKEA version, you have to try these Swedish meatballs at home. Make them with me!

“Absolutely delicious! I knew these would go over well with my meatball loving family so I made a double batch and probably have to do that every time from now on.” –Barbie

⭐⭐⭐⭐⭐

Ingredients & Substitutions

Here I explain the best ingredients for my easy Swedish meatballs recipe, what each one does, and substitution options. For measurements, see the recipe card .

The Meatballs:

• Ground Beef – I usually buy grass fed, but any ground beef works. You can also use pork, turkey, chicken, or even a mix of ground meats.
• Binder – I originally made these Swedish meatballs using crushed pork rinds as the binder, but have since made them with almond flour and even breadcrumbs . Feel free to use any binder you usually prefer.
• Onion – My optional secret ingredient that not only adds flavor, but also a surprising amount of moisture. The key is to grate it, not chop.
• Heavy Cream – Makes the Swedish meatballs tender and moist. You can swap in milk, half and half, or an alternative milk, but I’d go with less since other options are less thick.
• Egg – For binding.
• Spices – I used a simple combo of sea salt , black pepper , allspice , and nutmeg to get that signature flavor. This is one of the rare savory recipes where I didn’t toss in garlic powder, but you definitely can.
• Olive Oil – I use this to brown the meatballs. Avocado oil works just as well.

Swedish Meatball Sauce:

• Beef Bone Broth – The flavorful sauce base. Store bought is fine, but if you have homemade bone broth , it tastes even better. Regular beef broth works too, but it takes longer to reduce and will not taste quite as bold. If you use regular, I recommend adding a teaspoon of Dijon mustard toward the end.
• Heavy Cream – Makes the sauce rich and creamy. Full fat coconut milk works as a substitute, but I don’t recommend thinner options here.
• Cream Cheese – My favorite way to thicken the sauce without flour. It makes the gravy creamy and smooth, without needing cornstarch or other thickeners .
• Butter – I like grass fed butter , but any unsalted kind works.

How To Make Swedish Meatballs

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Make the meatball base. In a large bowl, mix together the dry ingredients: binder, salt, pepper, allspice, and nutmeg. Whisk in the cream, egg, and onion if you are using it.
2. Add the beef. Gently mix it in, just until uniform.

1. Form the meatballs. Roll the mixture into 1-inch balls and place them on a baking sheet . I find this the most convenient spot to place them, but a cutting board works, too.
2. Cook until golden. Heat the oil in a large skillet ( I used this braiser ) over medium-high heat. Brown the meatballs on all sides until cooked through, working in batches and setting each batch aside as you go.

1. Make the sauce. Wipe out the pan and melt the butter over medium heat. Pour in the beef broth and cream, then simmer until the liquid reduces by half.
2. Make it creamy. Turn the heat to low and stir in the cream cheese until the sauce is smooth and silky.
3. Bring it all together. Add the Swedish meatballs back to the pan and spoon the sauce over them. I like to finish with a sprinkle of fresh parsley on top.

My Recipe Tips

• Don’t overwork the meatball mixture. I always mix the base first, then add the ground beef at the end. This keeps the meatballs tender instead of tough.
• If you use the onion, grate it — don’t chop! Grating is a little annoying but it’s so worth it to get flavor in the meat and it makes these Swedish meatballs unbelievably moist! Trust me when I say chopping is not the same effect.
• I use a cookie scoop for forming the meatballs. This helps avoid handling them too much, as too much warmth from your hands can make them tough. Plus, it makes it easy to make them all the same size!
• Don’t crowd the pan. I fry mine in batches if they don’t fit in the pan, so they brown nicely. If they’re too close together, they’ll steam instead of sear.
• You can adjust the sauce thickness to your liking. If it feels too thick, splash in a little extra cream, broth, or both until it reaches your perfect consistency. If it’s too thin, you can simmer gently to reduce more, or add a little more cream cheese.
• Can I cook the Swedish meatballs in the oven? Yes, you can. It’s hands-off and less messy. The tradeoff is you don’t get that golden outside, but you can still get some browning by broiling at the end. I walk through the best method in my low carb meatballs recipe .
• I like to cook a single meatball in the pan before forming the rest. That way I can taste and adjust the seasoning if it needs more salt or spice. I highly recommend this the first time you make this Swedish meatball recipe.
• Why are my meatballs dry? They’re probably overcooked. I use a meat thermometer and pull them when they hit 160-162 degrees F inside. But if they do get a little dry, this sauce is incredible for fixing it.
• Want to scale this Swedish meatball recipe for a crowd? I did that a couple weeks ago and it went over so well. I doubled the recipe, and baked the meatballs on sheet pans. Then, I assembled them over roasted spaghetti squash in a baking dish, poured the sauce on top, and baked briefly until warm.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Meatballs:

• 1/4 cup Binder of your choice (crushed pork rinds, almond flour , or breadcrumbs) ▢
• 1/2 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 1/4 tsp Allspice ▢
• 1/4 tsp Nutmeg (optional) ▢
• 1/4 cup Heavy cream ▢
• 1 large Egg ▢
• 3 tbsp Onion (grated; optional) ▢
• 1 lb Ground beef ▢
• 2 tbsp Olive oil (for frying) ▢

Sauce:

• 2 tbsp Unsalted butter ▢
• 1 cup Beef bone broth ▢
• 1/2 cup Heavy cream ▢
• 4 oz Cream cheese (cut into small chunks) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a large bowl, stir together the binder of your choice, salt, pepper, allspice, and nutmeg, if using.
2. Whisk in the 1/4 cup (59 mL) heavy cream, egg, and grated onion, if using.
3. Mix in the ground beef just until incorporated. Do not overmix, or else meatballs may come out tough.
4. Form the mixture into 1-inch balls. Place onto a baking sheet .
5. Heat olive oil in a large pan over medium-high heat. Working in batches to avoid crowding, fry meatballs for 3 to 4 minutes per side, until browned and cooked through. Remove the meatballs to a plate and cover to keep warm.
6. Wipe out the sauté pan with a paper towel. Add the butter and melt over medium heat.
7. Add the beef bone broth and 1/2 cup (118 mL) heavy cream. Increase heat to high to bring to a boil, then reduce heat and simmer for 10 to 12 minutes , until volume is reduced by half.
8. Reduce heat to low, so that the sauce is no longer simmering. Stir in the cream cheese, until smooth. If the sauce is too thick, thin out with more cream and/or broth as needed.
9. Return the meatballs to the pan and coat in sauce.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 6 small meatballs with sauce

• Tips: Check out my recipe tips above to help you keep the Swedish meatballs tender and juicy, get that sauce perfectly creamy, and make every batch turn out amazing.
• Store: Leftovers keep well in an airtight container in the fridge for up to 3-5 days.
• Meal prep: You can roll the meatballs ahead of time and store them raw in the fridge for up to 2-3 days.
• Reheat: I like to warm them up on the stove, or in the oven or air fryer, so they stay juicy. The microwave works if you are in a rush.
• Freeze: These meatballs freeze well, but the sauce doesn’t. Just cook, cool, and stash them in a freezer bag for up to 3 months.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Swedish Meatballs

Serving Ideas

Traditional Swedish meatballs are served with mashed potatoes and lingonberry jam. I’ve gone that route before, but also enjoy them with mashed cauliflower with sugar-free cranberry sauce for a lighter version.

In my cookbook and pictures here, I served them over spaghetti squash . Feel free to choose your favorite pasta, zucchini noodles , or even my cauliflower gnocchi or fried radishes for something different.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Swedish Meatballs (Easy, Cozy Recipe)

My Swedish meatballs recipe are super juicy and flavorful, with simple ingredients and a creamy gravy you’ll want to lick off the spoon.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/swedish-meatballs/

Ingredients

Meatballs:

• 1/4 cup Binder of your choice (crushed pork rinds, almond flour , or breadcrumbs)
• 1/2 tsp Sea salt
• 1/4 tsp Black pepper
• 1/4 tsp Allspice
• 1/4 tsp Nutmeg (optional)
• 1/4 cup Heavy cream
• 1 large Egg
• 3 tbsp Onion (grated; optional)
• 1 lb Ground beef
• 2 tbsp Olive oil (for frying)

Sauce:

• 2 tbsp Unsalted butter
• 1 cup Beef bone broth
• 1/2 cup Heavy cream
• 4 oz Cream cheese (cut into small chunks)

Instructions

1. In a large bowl, stir together the binder of your choice, salt, pepper, allspice, and nutmeg, if using.
2. Whisk in the 1/4 cup (59 mL) heavy cream, egg, and grated onion, if using.
3. Mix in the ground beef just until incorporated. Do not overmix, or else meatballs may come out tough.
4. Form the mixture into 1-inch balls. Place onto a baking sheet .
5. Heat olive oil in a large pan over medium-high heat. Working in batches to avoid crowding, fry meatballs for 3 to 4 minutes per side, until browned and cooked through. Remove the meatballs to a plate and cover to keep warm.
6. Wipe out the sauté pan with a paper towel. Add the butter and melt over medium heat.
7. Add the beef bone broth and 1/2 cup (118 mL) heavy cream. Increase heat to high to bring to a boil, then reduce heat and simmer for 10 to 12 minutes , until volume is reduced by half.
8. Reduce heat to low, so that the sauce is no longer simmering. Stir in the cream cheese, until smooth. If the sauce is too thick, thin out with more cream and/or broth as needed.
9. Return the meatballs to the pan and coat in sauce.

Maya’s Recipe Notes

Serving size: 6 small meatballs with sauce

• Tips: Check out my recipe tips above to help you keep the Swedish meatballs tender and juicy, get that sauce perfectly creamy, and make every batch turn out amazing.
• Store: Leftovers keep well in an airtight container in the fridge for up to 3-5 days.
• Meal prep: You can roll the meatballs ahead of time and store them raw in the fridge for up to 2-3 days.
• Reheat: I like to warm them up on the stove, or in the oven or air fryer, so they stay juicy. The microwave works if you are in a rush.
• Freeze: These meatballs freeze well, but the sauce doesn’t. Just cook, cool, and stash them in a freezer bag for up to 3 months.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)