Low FODMAP Swedish Meatballs Recipe

This tender, creamy Low FODMAP Swedish Meatballs is made with a beef-pork blend, gluten-free breadcrumbs, and savory gravy, ready in 40 minutes. The rich, velvety sauce clings to the browned meat, delivering classic comfort without the digestive distress. I cook this weekly because it tastes exactly like the traditional version.

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Why This Classic Works

Adapting this recipe was tricky because the original relies heavily on onion for moisture and flavor. I discovered that using the green tops of scallions and garlic-infused olive oil provides that essential savory punch without high-FODMAP fructans.

Another surprise was how well gluten-free breadcrumbs hold the moisture when soaked in lactose-free milk first. The result is a meatball that stays juicy and tender, proving you don’t need wheat to achieve the perfect texture.

Low FODMAP Swedish Meatballs Ingredients

For the Meatballs:

• 1/2 lb ground beef
• 1/2 lb ground pork
• 1/2 cup gluten-free breadcrumbs
• 1/4 cup lactose-free milk
• 1 large egg
• 1/4 cup green onion tops, finely chopped (green part only)
• 1/2 tsp ground allspice
• 1/4 tsp ground nutmeg
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp garlic-infused oil (for frying)

For the Gravy:

• 2 tbsp garlic-infused oil or butter
• 2 tbsp gluten-free all-purpose flour
• 2 cups low FODMAP beef broth
• 1/2 cup lactose-free heavy cream
• 1 tsp tamari or soy sauce
• 1 tsp Dijon mustard

How To Make Low FODMAP Swedish Meatballs

1. Prepare the Panade: In a large bowl, mix the gluten-free breadcrumbs with the lactose-free milk and let it sit for 5 minutes until the liquid is fully absorbed.
2. Mix Meatballs: Add the ground beef, ground pork, egg, green onion tops, allspice, nutmeg, salt, and pepper to the bowl, mixing gently with your hands until just combined.
3. Shape and Brown: Roll the mixture into tablespoon-sized balls, then heat garlic-infused oil in a large skillet over medium-high heat and brown them on all sides for 5-6 minutes.
4. Start the Gravy: Remove the meatballs from the pan and set aside, then reduce heat to medium, add butter and flour to the pan drippings, and whisk for 1 minute to form a roux.
5. Simmer Sauce: Slowly whisk in the beef broth, cream, tamari, and Dijon mustard, simmering for 3-4 minutes until the sauce thickens and coats the back of a spoon.
6. Finish Dish: Return the meatballs to the skillet, tossing to coat them in the gravy, and simmer gently for another 2-3 minutes until heated through.

Recipe Tips

• Watch the Broth: Many store-bought broths contain hidden onion or garlic powder, so always check labels carefully or use a certified low FODMAP brand to stay safe.
• Chill the Mixture: If the meat mixture feels too sticky to roll neatly, pop the bowl in the fridge for 15 minutes to let the fat firm up before shaping.
• Don’t Crowd the Pan: Fry the meatballs in two batches if necessary so they sear properly and develop a crust instead of steaming in their own juices.

What To Serve With Swedish Meatballs

Serve these meatballs over a generous bed of lactose-free mashed potatoes or gluten-free pasta to soak up the extra sauce. For a traditional touch, add a spoonful of lingonberry jam and some steamed green beans or carrots on the side.

How To Store

Leftovers keep well in an airtight container in the refrigerator for up to 3 days. You can also freeze the cooked meatballs in the sauce for up to 2 months; just thaw overnight in the fridge before reheating gently on the stove.

FAQs

Can I make this dairy-free?

Yes, you can swap the lactose-free milk and cream for canned coconut milk or unsweetened almond milk. Just ensure you use oil instead of butter for the roux.

Is Worcestershire sauce safe?

Traditional Worcestershire sauce often contains molasses and sometimes garlic, which can be tricky. I use tamari and Dijon mustard to mimic that deep umami flavor safely.

Why did my meatballs fall apart?

This usually happens if the binding agent isn’t strong enough or the meat was handled too roughly. Make sure to let the breadcrumbs fully absorb the milk before mixing, and handle the balls gently while frying.

Nutrition

• Calories: 450
• Total Fat: 32g
• Saturated Fat: 14g
• Cholesterol: 110mg
• Sodium: 850mg
• Total Carbohydrate: 15g
• Protein: 24g

Try More Recipes:

• Low FODMAP Stuffed Cabbage Rolls Recipe