Swedish Meatball Recipe
Swedish Meatball Recipe packs 27g protein and 591 calories per serving across 8 servings — efficient batch cooking that minimizes stovetop time. One cook session yields enough portions to cover multiple dinners or lunch boxes throughout the week. Built for meal-prep consistency when you need a reliable, repeatable base protein that works solo or over carbs.
Ingredients
- •80/20 Ground Beef(454g)
Standard ground beef. Drain fat thoroughly after cooking to reduce calories.
- •Ground Pork(454g)
Regular ground pork is typically 70/30. Look for lean if available.
- •Parsley, Fresh(60g)
- •Allspice, Ground(3g)
- •Nutmeg, Ground(3g)
- •Yellow Onion(80g)
- •2 teaspoons kosher salt
- •½ teaspoon freshly cracked black pepper
- •Garlic
- •Bread Crumbs, Panko, Dry(180g)
- •Egg, Whole, Large
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Unsalted Butter(120g)
- •Flour, All-Purpose, White(120g)
- •Low Sodium Beef Broth(960g)
- •1 teaspoon kosher salt
- •¼ teaspoon freshly cracked black pepper
- •Lemon Juice, Fresh(15g)
- •Allspice, Ground(1g)
- •Nutmeg, Ground(1g)
- •Cream, Heavy Whipping(240g)
- •Potatoes, Mashed, Prepared
- •Pasta, Egg Noodles
- •Lingonberry jam
Instructions
- 1Make the meatballs. In a large bowl, combine the beef, pork, parsley, allspice, nutmeg, grated onion, salt, pepper, garlic, panko and eggs. Mix well, then with wet hands, form golf ball–size balls (about 2 tablespoons each). You should have about 30 to 35 meatballs.
- 2Heat the olive oil in a large skillet or braiser over medium-high heat. Once the oil is glistening, add half of the meatballs in a single layer. Cook, undisturbed, until the meatballs are just browned on the bottom, about 3 minutes. Turn them carefully and cook to brown the opposite side, about 3 more minutes. Transfer the meatballs to a plate. Repeat with remaining meatballs. Pour any excess grease from the skillet into a heatproof vessel.
- 3Using the same skillet, reduce the heat to medium and add the butter, stirring until melted. When the butter begins to bubble, sprinkle in the flour and cook, whisking, until fully incorporated, about 1 minute. Whisk in the beef stock, salt, pepper, lemon juice, allspice and nutmeg, and cream until fully incorporated. Bring to a simmer and cook, whisking until smooth and slightly thickened.
- 4Add the meatballs to the sauce and turn to coat. Cover and reduce the heat to low. Simmer until the gravy has thickened and the meatballs reach an internal temperature of 165°F on an instant-read thermometer, about 10 minutes.
- 5Serve warm over mashed potatoes or egg noodles, with lingonberry jam on the side if using.
Nutrition — Per Serving
591
calories
27g
protein
52g
fat
- Carbohydrates
- 31g
- Saturated fat
- 16.6g
- Sodium
- 405 mg
- Dietary fiber
- 2.0g
8 servings per batch · ~340g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Swedish Meatball Recipe have per serving?
Each serving delivers 27g of protein and 591 calories, with 52g fat and 31g carbs. The macros show this is a fat-forward preparation, so portion control will be important if you're tracking daily fat targets.
How long does Swedish Meatball Recipe take to prep?
This recipe has quick prep time and yields 8 servings, giving you a full week of stovetop-cooked meals in a single batch session. That's one of the highest serving counts for meatball recipes, making it efficient for meal prep.
Is Swedish Meatball Recipe good for fat loss?
At 591 calories per serving with 52g fat, this recipe is calorie-dense and better suited for maintenance or muscle gain phases than fat loss. If you're cutting, you'd need to significantly reduce portion sizes or offset the calories elsewhere in your daily intake.
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