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StovetopComplexity

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.

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Ingredients

4 servings
  • 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

  1. 1Gather and prepare all ingredients.
  2. 2To make the meatballs, in a medium bowl, combine the breadcrumbs, ¼ tsp nutmeg, allspice, garlic powder, and salt.
  3. 3Meanwhile, add the beef and pork blend and grated onions to a large bowl. Lightly whisk the egg, then add it to the bowl with the meat. Lastly, add the breadcrumb mixture.
  4. 4Use your hands to mix the meat and seasonings until evenly combined, but avoid overmixing.
  5. 5Evenly divide and shape the meat mixture into 16 meatballs, about 1.5 Tbsp each (1.4 oz, 40g), packing tightly.
  6. 6Add the vegetable oil to a large skillet and heat over medium. Once hot, carefully add the meatballs. Cook for three minutes on each side, or until well browned. The meatballs do not need to be cooked through at this point. Remove the browned meatballs from the skillet and set aside. (My pan was large enough to cook all the meatballs at one time. Make sure not to overcrowd the pan and work in batches if necessary.)
  7. 7Add the butter and the flour to the skillet. Whisk the butter and flour together as the butter melts. Cook the butter and flour mixture for about two minutes.
  8. 8Slowly whisk in the beef broth, making sure to release all of the browned bits off the bottom of the skillet. Allow the broth to come up to a simmer, at which point it will thicken, 3-5 minutes.
  9. 9Stir in the Worcestershire sauce, pepper, nutmeg, and heavy cream. Taste the cream sauce and adjust the salt or seasonings to your liking.
  10. 10Return the meatballs to the skillet and stir to coat in the sauce. Heat the meatballs over low, stirring occasionally, until heated through, about 5 minutes.
  11. 11Garnish with fresh parsley and enjoy.

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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Common 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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