
Swedish Meatballs
Swedish Meatballs deliver 26g protein and 583 calories per serving in a 4-serving format — a consolidated batch for smaller households or shorter eating windows. Stovetop-cooks in minutes, then holds well in containers for reheating across three to four days. Suitable for lifters building daily protein targets through mixed-protein sources rather than single-source meals.
Ingredients
- •Bread Crumbs, Dry, Plain(60g)
- •Nutmeg, Ground(1g)
- •Allspice, Ground(1g)
- •Garlic powder(1g)
- •½ tsp salt ($0.02)
- •Ground Beef And Pork Blend(454g)
- •Yellow Onion(80g)
- •Egg, Whole, Large
- •Vegetable oil(15g)
- •Butter(45g)
- •Flour, All-Purpose, White(60g)
- •Low Sodium Beef Broth(480g)
- •Worcestershire Sauce(5g)
Lea & Perrins is the standard. A little goes a long way.
- •¼ Tsp Black Pepper (Freshly Cracked, $0.04)
- •Nutmeg, Ground(1g)
- •Cream, Heavy Whipping(80g)
- •Parsley, Fresh(15g)
Instructions
- 1Combine the bread crumbs, ground nutmeg, allspice, and garlic powder in a medium bowl. In a large bowl, mix the ground beef and pork blend with the grated onion, then whisk the eggs and add to the meat. Add the breadcrumb mixture and combine with your hands until just evenly mixed—avoid overmixing.
- 2Divide and shape the meat mixture into 16 meatballs, packing tightly. Heat the vegetable oil in a large skillet over medium heat until shimmering, then carefully add the meatballs. Cook 3 minutes per side over medium heat until deeply browned on the outside (they do not need to be cooked through). Remove the meatballs and set aside on a plate.
- 3Add the butter to the same skillet over medium heat and let it melt, then whisk in the flour. Cook the roux 2 minutes over medium heat, stirring constantly, until it turns light golden brown.
- 4Slowly whisk in the beef broth while scraping up all the browned bits from the bottom of the skillet. Bring to a simmer over medium-high heat and cook 3–5 minutes until the sauce thickens slightly.
- 5Stir in the Worcestershire sauce, ground nutmeg, and heavy cream. Taste and adjust seasonings as needed with salt and pepper.
- 6Return the meatballs to the skillet and stir to coat in the sauce. Cook over low heat, stirring occasionally, for 5 minutes until the meatballs are heated through and internal temperature reaches 160°F.
- 7Divide the meatballs and sauce evenly into 4 airtight containers while hot. Garnish with fresh parsley before serving.
Nutrition — Per Serving
583
calories
26g
protein
41g
fat
- Carbohydrates
- 26g
- Saturated fat
- 18.4g
- Sodium
- 424 mg
- Dietary fiber
- 1.7g
4 servings per batch · ~325g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Swedish Meatballs have per serving?
Each serving contains 26g of protein and 583 calories, with 41g fat and 26g carbs. The fat-to-protein ratio is notably high, so these meatballs are calorie-dense relative to their protein content.
How long does it take to make Swedish Meatballs?
This recipe has quick prep time and makes 4 servings, so you can have a full set of meals prepped in one quick stovetop session. It's straightforward enough for weeknight cooking without extensive active time.
Is Swedish Meatballs good for fat loss?
At 583 calories per serving with 41g fat, these meatballs are too calorie-dense to be efficient for fat loss phases unless you're using very small portions as a flavor component. They're better suited for maintenance or muscle gain where the higher calorie content aligns with your daily surplus.
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