Gluten-Free Swedish Meatballs (Dairy-Free, Egg-Free)

There was a season not too long ago when I’d reach into the freezer after a long day of work for my stash of Swedish meatballs from the put-it-together-yourself furniture store, then curl up on the couch to eat and unwind. These gluten-free Swedish Meatballs are my anti-inflammatory answer to that old comfort-food ritual, and they’ve been on repeat in my kitchen ever since the temperatures started to dip. They’re seasoned with clove and mace and simmered in a dairy-free mushroom gravy. And since they’re also grain-free and egg-free, they’re the ideal AIP Swedish meatballs and can satisfy a Paleo and Whole30 meatball craving, too.

How these Swedish Meatballs fit AIP, Paleo and Whole30

These Swedish meatballs are fully compatible with AIP Core, AIP Modified, Paleo and Whole30. The meatballs are made without eggs, gluten or grains, using tapioca starch as a simple binder to keep them tender. Traditional Swedish meatballs are seasoned with clove, allspice and nutmeg. Because allspice and nutmeg are seed spices, they’re omitted for AIP Core. Instead, this recipe uses mace, which brings the same warm flavor profile. If you’re following AIP Modified, Paleo or Whole30, you can substitute nutmeg for the mace in equal measure. The mushroom gravy is thickened with arrowroot starch and remains completely dairy-free.

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Eliminating eggs and breadcrumbs isn’t a certain path to tough meatballs. A little tapioca starch does wonders for keeping meatballs tender and moist. Whisk it together with all of the spices: garlic powder, onion powder, salt, mace and clove. Then, make a slurry with a few splashes of beef stock or broth and work it into the ground beef. The mixture will feel a little wet at first before the slurry fully absorbs into the mixture.

What makes Swedish meatballs different from Italian meatballs is the warm spice mixture. Traditionally, they’re seasoned with clove, allspice and nutmeg. You may associate these spices with baking, but they’re surprisingly savory when paired with garlic and onion.

In an anti-inflammatory kitchen, mace works beautifully here. Mace is the delicate outer covering of the nutmeg seed, and when dried and ground it carries the same warm, aromatic notes with a slightly more floral character. It keeps the familiar flavor profile of Swedish meatballs while following the AutoImmune Protocol guidelines to eliminate seeds, and it supports a gentler, inflammation-conscious approach to cooking.

Roll the mixture into small meatballs, around one-and-a-half inches. For two pounds of ground beef, you’ll make around two dozen meatballs. I look for 80/20 ground beef, which means the mixture is 20% fat, which keeps the meatballs tender and juicy.

Sear the meatballs on all sides until they’re golden brown, but not quite cooked through. They’ll finish cooking later in the sauce. Work in batches if you need to. Use a splash of avocado oil or a solid cooking fat to get a good sear to start. Once the meatballs are fully seared, remove them from the pan and set aside. The meatballs will render quite a bit of fat on their own, and you may choose to drain some off.

Add the meatballs and shallots into the pan with a pinch of salt and cook until the shallots are soft and tender and the mushrooms begin to caramelize. This should take around five minutes. Then, add the garlic to the pan and cook for another minute.

Pour the stock into the pan. Homemade beef stock is always best, but a compliant store-bought brand is also great. You may have chicken stock on hand and can use that, as well, in a pinch. You can also use your favorite vegetable broth or bone broth. Bring the stock up to a simmer and be sure to scrape all of the browned bits from the pan, then lower the heat and add the meatballs in to finish cooking.

While the meatballs simmer, make a slurry with arrowroot and a quarter cup of beef stock. The arrowroot will thicken the mushroom gravy, but runs the risk of clumping if added directly into a hot liquid. Instead, making a slurry with cold or room temperature beef stock will ensure that the arrowroot combines smoothly and evenly into the gravy.

Once the meatballs are cooked, stir in the arrowroot slurry, mixing until it’s fully incorporated and the gravy thickens. If you want the gravy to be more thickened, just make more slurry with a half-teaspoon of arrowroot at a time until the gravy is as thickened as you like. You can optionally skim the gravy to remove some of the fat before thickening with arrowroot, if you prefer.

Top with a handful of finely chopped parsley and serve these gluten-free Swedish meatballs with mashed cauliflower or celery root, or over your favorite gluten-free or grain-free pasta. They’re even great in all on their own. Curl up with a delicious bowl on the couch on a cold night and unwind.

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Gluten-Free Swedish Meatballs (Dairy-Free, Egg-Free)

5 from 1 vote

Gluten-free Swedish meatballs made without eggs or breadcrumbs, simmered in a dairy-free mushroom gravy.

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Total Time:40 minutes mins

Servings: 6 servings

Author: Christina Marche

Ingredients

• 2 cups beef stock or broth divided
• ¼ cup tapioca starch
• ½ tsp garlic powder
• 1 tsp onion powder
• ⅛ tsp ground mace (or ground nutmeg)
• ⅛ tsp ground clove
• 2 tsp Kosher salt plus, more as needed
• 2 lb ground beef, 80/20 lean
• 1 tbsp avocado oil or solid cooking fat
• 8 oz mushrooms, sliced
• 1 shallot, diced
• 1 clove garlic, minced
• 1 tbsp arrowroot starch
• ¼ cup finely chopped fresh parsley

Instructions

• In a large bowl, whisk ¼ cup of the beef stock with the tapioca starch, garlic powder, onion powder, mace, cloves and 2 teaspoons salt until smooth.
• Add the ground beef and gently work the mixture together with your hands until the slurry is evenly incorporated. Roll into 1½-inch meatballs; you should have about 24.
• Heat the avocado oil or solid cooking fat in a large skillet over medium-high. Add the meatballs in a single layer (work in batches if needed) and cook, turning occasionally, until browned on all sides, 4 to 5 minutes. Transfer the meatballs to a plate; they will finish cooking in the sauce.
• Add the mushrooms and shallot to the same skillet with a pinch of salt. Cook, stirring occasionally, until the mushrooms begin to caramelize and the shallot is soft and translucent, 3 to 5 minutes. Stir in the garlic and cook just until fragrant, about 1 minute more.
• Pour in 1½ cups of the remaining stock, scraping up any browned bits from the bottom of the pan. Bring to a simmer, reduce the heat to medium-low and return the meatballs to the skillet.
• Simmer gently, uncovered, turning once or twice, until the meatballs are cooked through, 4 to 5 minutes.
• While the meatballs simmer: In a small bowl, whisk the remaining ¼ cup of stock with the arrowroot until smooth.
• Reduce the heat to low and stir the slurry into the pan, cooking gently until the gravy thickens and turns glossy. This should happen very quickly; avoid a hard boil so the sauce doesn’t get gluey.
• Taste and adjust seasoning with more salt if needed. Sprinkle with parsley and serve the meatballs with the mushroom gravy.

Course: Main Course

Cuisine: AIP, AIP Modified, Paleo, Whole30