Healthy Swedish Meatballs

with creamy cauliflower mash

healthy Swedish meatballs with gravy and mashed cauliflower
goal Shape
Total time 60 mins
Schwierigkeit Medium
Nutritional value (per portion)
Kcal 470
Protein 49 g
Fat 21 g
KH 23 g
Ingredients …

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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

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

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

Healthy Swedish Meatballs

with creamy cauliflower mash

By: Izy Hossack
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.


  • For the meatballs, combine all the meatball ingredients (apart from the cooking spray) in a medium bowl. Mix together by hand until fully combined.
  • 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.
  • 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.
  • 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.
  • Blend the steamed cauliflower with the garlic, olive oil and cream cheese until smooth.
  • 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.
  • Enjoy!
If you want to make this recipe vegetarian, use the recipe for these meatballs (but leave out the ginger) instead of the pork meatballs in this recipe
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