Healthy Swedish Meatballs

Name: Healthy Swedish Meatballs
Total time: 60 min
Ingredients: Instant Oats; Whey Protein Neutral; onion, peeled and grated; egg; 4% fat pork mince; white pepper; ground allspice; Non-stick cooking spray or vegetable oil; butter; chickpea flour; high-quality chicken stock; soy sauce or tamari (for GF); low fat cream cheese or creme fraiche; lemon juice; cauliflower, leaves removed, cut into medium florets; clove garlic, peeled; extra virgin olive oil

with creamy cauliflower mash

60 min

healthy Swedish meatballs with gravy and mashed cauliflower

By Izy Hossack
November 11, 2022

Why trust us?

8Tender meatballs with a creamy sauce and fluffy mashed cauliflower all come together perfectly in these healthy Swedish meatballs. Using instant oats and grated onion in the meatballs makes them so moist and soft, with allspice and white pepper for that distinctive flavour.

Ingredients

4 Persons

MEATBALLS:

30 g

Instant Oats
40 g

Whey Protein Neutral
1 medium

onion, peeled and grated
1 medium

egg
400 g

4% fat pork mince
0.125 tsp

white pepper
0.125 tsp

ground allspice
1 spray

Non-stick cooking spray or vegetable oil

GRAVY:

1 tbsp

butter
1 tbsp

chickpea flour
750 ml

high-quality chicken stock
1 tbsp

soy sauce or tamari (for GF)
2 tbsp

low fat cream cheese or creme fraiche
1 tsp

lemon juice

MASHED CAULIFLOWER:

1 large

cauliflower, leaves removed, cut into medium florets
1

clove garlic, peeled
1 tbsp

extra virgin olive oil
2 tbsp

low fat cream cheese or creme fraiche

Preparation

1

For the meatballs, combine all the meatball ingredients (apart from the cooking spray) in a medium bowl. Mix together by hand until fully combined.
2

Heat a large, non-stick frying pan over a medium heat and spray with the non-stick cooking spray (or brush with a thin layer of oil). Take heaped teaspoons of the meatball mixture and roll into balls. Place the balls into the frying pan and cook, turning often, until golden all over and no longer pink in the middle. Remove to a plate and set aside.
3

Keep the frying pan on the heat and add the butter. Let it melt then add the chickpea flour and stir together. Gradually whisk in the chicken stock a little at a time until you’ve added it all. Let the gravy simmer until slightly thickened then stir in the soy sauce, cream cheese and lemon juice. Remove from the heat and stir in the meatballs.
4

Place the cauliflower into a steamer basket in a pot with a few centimetres of water in the bottom of the pot. Cover with a lid and set over a medium heat on the stove. Let steam for 8-10 minutes until the cauliflower is very soft, topping up the water if needed to prevent the pot becoming dry.
5

Blend the steamed cauliflower with the garlic, olive oil and cream cheese until smooth.
6

Divide the cauliflower between 4 bowls, top with the meatballs and gravy. You can serve with lingonberry jam or cranberry jam plus a sprinkle of fresh, chopped parsley if you like.
1

Enjoy!