There is simply no end to my meatball shenanigans, and I’m not even sorry about it. These rich, comforting bites bring everything you want in a meal prep: flavor, nostalgia, and an unreasonably smooth gravy that could make a grown man weep. I’m not sure how we got from gym bros to grandma’s kitchen in one blog post, but here we are, mashing macros and meatballs together like it’s our birthright.
Tender beef meatballs seasoned to perfection, simmered in a creamy, savory sauce that clings to every bite. And we’re not just tossing them on some random grain. No, sir. We’re serving these royal spheres over buttery mashed potatoes that soak up every drop of that glorious gravy. You want soul food? This is soul food—with a side of 64g of protein.
And let’s be honest: the meatball shenanigans are officially unstoppable. I’ve accepted my fate. These spherical kings are here to stay. By the end of 2025, don’t be surprised if I’ve got a meatball recipe for every country, every flavor profile, and every craving you didn’t know you had. So get in here, my friend. Fork a few of these Swedish legends into your weekly meal prep and let the meatball madness roll on.
Savory Swedish Meatballs
Equipment
Ingredients
For the Meatballs:
- 2 lbs ground beef 93% lean
- 1/2 cup breadcrumbs
- 1/4 cup grated Parmesan cheese
- 1/4 cup 2% milk
- 2 large eggs
- 1/2 medium onion finely diced
- 1/2 cluster garlic minced
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tsp allspice
- 1/2 tsp nutmeg
For the Gravy:
- 4 tbsp butter
- 1/4 cup all-purpose flour
- 3 cups beef broth low-sodium
- 1/2 cup heavy cream
- 1 tsp Dijon mustard
- 1 tsp Worcestershire sauce
- 1/4 tsp salt or to taste
- 1/4 tsp black pepper
For the Mashed Potatoes:
- 1.5 lbs Yukon Gold potatoes peeled and cubed
- 1/2 cup 2% milk
- 1/4 cup unsalted butter
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions
Prepare the Meatballs:
- Preheat your oven to 400°F. Line a large baking sheet with parchment paper.
- In a large mixing bowl, combine ground beef, breadcrumbs, Parmesan cheese, milk, eggs, onion, garlic, salt, pepper, allspice, and nutmeg. Mix gently until just combined. Avoid overmixing to keep the meatballs tender.2 lbs ground beef, 1/2 cup breadcrumbs, 1/4 cup grated Parmesan cheese, 1/4 cup 2% milk, 2 large eggs, 1/2 medium onion, 1/2 cluster garlic, 1 tsp salt, 1/2 tsp black pepper, 1 tsp allspice, 1/2 tsp nutmeg
- Roll the mixture into 1.5-inch balls (approx. 32 meatballs) and arrange them on the baking sheet.
- Bake for 18–20 minutes, or until the meatballs are browned and cooked through.
Prepare the Mashed Potatoes:
- While the meatballs bake, place the cubed potatoes in a large saucepan and cover them with water. Bring to a boil and cook for 12–15 minutes, or until fork-tender.1.5 lbs Yukon Gold potatoes
- Drain the potatoes and return them to the pot. Add milk, butter, salt, and pepper. Mash until creamy and smooth. Cover and set aside.1/2 cup 2% milk, 1/4 cup unsalted butter, 1/2 tsp salt, 1/4 tsp black pepper
Make the Gravy:
- In a large skillet, melt butter over medium heat. Whisk in the flour and cook for 1–2 minutes until golden brown.1/4 cup all-purpose flour, 4 tbsp butter
- Gradually whisk in the beef broth, ensuring no lumps form. Add heavy cream, Dijon mustard, Worcestershire sauce, salt, and pepper. Simmer for 5–7 minutes, or until thickened.3 cups beef broth, 1/2 cup heavy cream, 1 tsp Dijon mustard, 1 tsp Worcestershire sauce, 1/4 tsp salt, 1/4 tsp black pepper
- Add the baked meatballs to the gravy, tossing gently to coat.
Assemble:
- Divide mashed potatoes evenly among meal prep containers or plates.
- Top with Swedish meatballs and generous ladles of gravy. Enjoy!
Nutrition
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❤️ Why You’ll Love These Savory Swedish Meatballs
This meal prep is giving big-time comfort food energy with bodybuilder-level macros. These Savory Swedish Meatballs hit that golden zone of creamy, cozy, and absolutely jacked—with 64g of protein per serving and a gravy so silky it feels criminal.
The meatballs are seasoned with classic Swedish spices like allspice and nutmeg, roasted to perfection, and bathed in a rich, buttery beef gravy with cream and Dijon mustard. Served over Yukon Gold mashed potatoes, this is the kind of dish that makes you forget it’s a meal prep container.
It’s cozy, craveable, and packs enough protein to fuel leg day and then some.
🔄 Ingredient Substitutions & Customizations
Whether you’re looking to lower the fat, cut the carbs, or customize the flavors, here are some flexible tweaks:
💥 Lighten It Up
Use ground turkey in place of beef for a leaner meal. You’ll still get great texture with slightly less richness.
💥 Lower the Carbs
Serve it with mashed cauliflower, riced cauliflower, or even roasted spaghetti squash if you’re watching carbs.
💥 Extra Umami Boost
Add 1 tbsp soy sauce or a splash of mushroom broth to the gravy to push the savory depth even further.
💥 Make It Gluten-Free
Use almond flour in the meatballs and cornstarch in place of flour for the gravy. It still thickens beautifully.
💥 Add Veggies
Toss in a side of roasted green beans, Brussels sprouts, or carrots for a fiber and micronutrient bump.
🔥 Expert Tips for Perfect Swedish Meatballs
Here’s how to elevate every step:
🔥 Mix Gently
Overmixing the meatball mixture leads to dense meatballs. Fold ingredients together just until combined for a tender result.
🔥 Brown Your Butter
Let the butter and flour go a little longer before adding broth—it develops toasty, nutty notes that deepen the gravy flavor.
🔥 Don’t Rush the Gravy
Let the gravy simmer until it reduces slightly. It’ll cling better to the meatballs and mashed potatoes, and taste richer.
🔥 Yukon Gold All Day
They mash up naturally creamy, giving you rich texture even with less butter and milk.
🍽️ Serving Suggestions & Storage Tips
This recipe stores beautifully and reheats even better. Here’s how to keep it at peak deliciousness all week long:
🥡 Storage
Store in airtight containers for up to 4 days in the fridge. Meatballs and gravy also freeze well—just leave out the mashed potatoes for best texture.
🔥 Reheating
Microwave in 90-second intervals, stirring gently between bursts to reheat evenly. Add a splash of broth or cream to refresh the gravy if needed.
🍽️ Pair It With
- Lingonberry jam for a classic sweet contrast
- Pickled cucumbers or beets if you want Nordic authenticity
- A slice of toasted sourdough for dipping in extra gravy
🌿 Garnish Ideas
- Fresh parsley
- Cracked black pepper
- Tiny scoop of lingonberry jam on the side
❓ FAQs
What makes Swedish meatballs different from Italian?
Swedish meatballs use warm spices like allspice and nutmeg, and are served in a creamy gravy instead of tomato sauce. They’re softer, milder, and more comfort-forward.
Can I freeze these?
Yes—just freeze the meatballs and gravy separately from the mashed potatoes. Reheat with a splash of broth or cream to restore texture.
Can I prep the potatoes ahead of time?
Absolutely. Mashed potatoes store well—just stir in a splash of milk or cream before reheating to make them smooth again.
Is there a dairy-free version?
You can use plant-based butter and oat milk in both the mashed potatoes and gravy. Use coconut cream in place of heavy cream if you’re feeling bold.
Can I make a larger batch?
Yes! Double the meatball and gravy recipe, bake them on two trays, and freeze extra portions for easy high-protein meals later in the month.
🍲 More Macro-Friendly Beef Recipes You’ll Love
Here are five bold, protein-packed beef meals to add to your prep rotation: