Keto Swedish Meatballs {Grain-Free & Low Carb}

Have you heard? I have a new book coming out that I authored with Rachel Gregory, a board-certified Nutrition Specialist, Athletic Trainer and Strength and Conditioning Coach. It's called the 21-Day Ketogenic Diet Weight Loss Challenge: Recipes and Workouts for a Slimmer, Healthier You and it's available for pre-order now.

keto swedish meatballs

Not a single family party goes by without a crock of Swedish meatballs in my family. But it’s not always one person who makes them. You have my cousin G who took the generational torch in making Swedish meatballs at  gatherings, but this last Christmas my cousin A made them (she also warned everyone against eating them.)

Meanwhile I’ve been hanging on to this ketogenic-friendly Swedish meatball recipe, which I just loooooove. Well, everything except for waiting 20 minutes for the sauce to reduce, which incidentally takes even longer if you’re too lazy to wash a normal skillet and use a small one instead (if you follow me on Instagram, you saw my instastory and know I’m guilty.)

Regardless, this recipe is one of my favorites, and I know you and your whole family will love it!

Keto Swedish Meatballs
Serves 4
These keto swedish meatballs are perfect over zoodles, and the sauce alone can be used over just about everything!
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Prep Time
20 min
Cook Time
2 hr 20 min
Total Time
2 hr 40 min
Prep Time
20 min
Cook Time
2 hr 20 min
Total Time
2 hr 40 min
  1. 2 lbs ground meatloaf blend (or 1 lb ground beef and 1lb ground pork is fine)
  2. 1 cup shredded mild Cheddar cheese
  3. 1 large egg
  4. 1 tbsp water
  5. 1/4 cup diced onions
  6. 1/2 tsp ground nutmeg
  7. 1/4 tsp allspice
  8. 4 tbsp salted butter
  9. 1.5 cups chicken broth
  10. 1.5 cups heavy (whipping) cream
  11. 1 tbsp Dijon mustard
  12. 1 tbsp Worcestershire sauce
  1. Preheat oven to 400 degrees F and preheat a slow cooker to low.
  2. Line a large baking pan with parchment paper
  3. In a large bowl, combine ground meat, cheddar cheese, egg, onion, water, nutmeg and allspice.
  4. Roll the mixture into 1.5 inch meatballs and arrange them on the lined baking pan (may require two depending on how large your pan is -- makes about 24 meatballs)
  5. Bake for about 20 minutes or until a thermometer reads 140 degrees F.
  6. Meanwhile, in a small skillet, heat the butter, chicken broth, and heavy cream over medium heat.
  7. Once it begins to simmer, reduce the heat to low and let continue simmering for about 20 minutes until it reduces in half (stir frequently, especially toward the end).
  8. Stir in the mustard and Worcestershire sauce.
  9. Pour the sauce into a slow cooker and add the meatballs when they're ready.
  10. Cook on low for about 2 hours so the meatballs can marinate.
  11. Stir every half hour or so, covering all the meatballs, and don't cook in the slow cooker longer than two hours, or the sauce may start to separate.
  1. That last instruction is key. If you don't mix and cook too long, the cream in the sauce will begin to separate (yep, I cooked it for 4 hours once and it still tasted fine but was much less pleasant to look at after 4 hours! Live and learn!)
  2. MACROS: Calories 773 // Fat 50g // Protein 74g // Cholesterol 347mg // Carbs 3g // Fiber 0g // Net Carbs 3g
Adapted from The Wicked Good Ketogenic Diet Cookbook

Disclosure: I'm not a nutritionist or a medical professional. The recipes and articles on this blog should not replace the advice of your doctor. Also, I only recommend products that I have used and love, but in these cases I may use affiliate links, which means I get paid a small commission if you buy the product. A girl's gotta pay for all these ingredients you know! :)

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