Meal Prep
Savory Swedish Meatballs
Swedish Meatballs with Mashed Potatoe s live right at the intersection of comfort food and weeknight meal prep. Perfectly seasoned beef meatballs are simmered in a silky, savory gravy and spooned over buttery mashed potatoes that make every bite feel indulgent. It’s warm, familiar, and the kind of prep that brings real “home-cooked” energy to your lunch lineup.
- Prep
- 25 min
- Cook
- 30 min
- Makes
- 4 servings
- Prep Time
- 25 mins
- Cook Time
- 30 mins
- Total Time
- 55 mins
Equipment
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Ingredients
Ingredient links open Walmart products from our grocery planner. Links marked “Walmart search” need your product choice. Confirm package details and local availability at Walmart.
For the Meatballs:
For the Gravy:
For the Mashed Potatoes:
Instructions
Prepare the Meatballs:
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 lb 93% lean ground beef, ½ cup breadcrumbs, ¼ cup grated Parmesan cheese, ¼ cup 2% milk, 2 large eggs, ½ medium onion, 3 cloves garlic, 1 tsp salt, ½ tsp black pepper, 1 tsp allspice, ½ tsp nutmeg
Prepare the Mashed Potatoes:
1 ½ lb 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.
½ cup 2% milk, ¼ cup unsalted butter, ½ tsp salt, ¼ tsp black pepper
Make the Gravy:
¼ cup all-purpose flour, 4 tbsp butter
3 cup beef broth, ½ cup heavy cream, 1 tsp Dijon mustard, 1 tsp Worcestershire sauce, ¼ tsp salt, ¼ tsp black pepper
Assemble:
Top with Swedish meatballs and generous ladles of gravy. Enjoy!
Nutrition
Per servingEstimates for one serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Calories
- 967 kcal
- Carbohydrates
- 50.5 g
- Protein
- 61.8 g
- Fat
- 56.8 g
- Saturated Fat
- 30.72 g
- Polyunsaturated Fat
- 2.99 g
- Monounsaturated Fat
- 17.36 g
- Trans Fat
- 2.21 g
- Cholesterol
- 351 mg
- Sodium
- 2,057 mg
- Potassium
- 1,779 mg
- Fiber
- 4.5 g
- Sugar
- 6.3 g
- Added Sugar
- 0.9 g
- Vitamin A
- 426 mcg RAE
- Vitamin C
- 41.53 mg
- Vitamin D
- 1.87 mcg
- Calcium
- 246 mg
- Iron
- 7.79 mg
Estimated ingredient cost
$5.92 per serving · $23.69 for this batch
Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.
Ingredient costs and assumptions
Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.
- 93% lean ground beef: $17.15
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. BLS lean/extra-lean category average; not an exact 93% lean product quote.
BLS: Ground beef, lean and extra lean · Price checked 2026-09-21
- breadcrumbs: $0.16
54 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 108 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Plain Bread Crumbs, 15 oz · Price checked 2026-09-21
- grated Parmesan cheese: $0.37
30.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 7.6 g Shredded Parmesan reference; grated products and brands may differ.
Walmart: Great Value Finely Shredded Parmesan Cheese · Price checked 2026-09-21
- 2% milk: $0.04
61.3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 245 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value, 2% Reduced Fat Milk, Gallon · Price checked 2026-09-21
- large eggs: $0.28
114 g purchased · Whole purchased item: 57 g each (estimated); includes shell, peel, or seeds.
1 egg (large) = 50 g; Large shell-free egg: 50 g, from King Arthur's ingredient weight chart. Large shell eggs; estimated 57 g purchased weight per egg includes shell.
Walmart: Great Value Large White Eggs, 12 Count · Price checked 2026-09-21
- medium onion: $0.10
61.1 g purchased · Editorial purchase-yield estimate: 90% usable; includes discarded peel, shell, or core.
1 onion = 110 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Yellow Onions, 3 lb Bag · Price checked 2026-09-21
- garlic: $0.16
9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
3 clove = 9 g; USDA SR Legacy household weights used as an approximate physical conversion for the current ingredient profile; nutrition remains from its own mapped record. Representative product for this ingredient; your brand and package size may differ.
Walmart: Spice World Fresh Peeled Garlic, 6 oz, Pouch · Price checked 2026-09-21
- salt: $0.01
6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- allspice: $0.07
1.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 1.9 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Ground Allspice, 2 oz · Price checked 2026-09-21
- nutmeg: $0.06
1.1 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2.2 g Representative product; brand and package size may differ.
Walmart: Great Value Ground Nutmeg · Price checked 2026-09-21
- butter: $0.49
56.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.2 g Salted butter reference; unsalted uses this as a substitute estimate.
Walmart: Great Value Salted Butter · Price checked 2026-09-21
- all-purpose flour: $0.05
30 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 120 g; King Arthur all-purpose flour reference: 120 g/cup; not a weight for all powders. Representative product; brand and package size may differ.
Walmart: Great Value All-Purpose Enriched Flour · Price checked 2026-09-21
- beef broth: $1.14
717.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 fl oz = 29.9 g Liquid carton treated as 32 US fl oz; stock uses the broth reference where applicable.
Walmart: Great Value Gluten-Free Beef Broth, 32 oz Carton (Shelf-Stable) · Price checked 2026-09-21
- heavy cream: $0.75
119 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup (fluid) = 238 g; phase=fluid Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Heavy Whipping Cream, 16 oz Carton · Price checked 2026-09-21
- Dijon mustard: $0.04
6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Organic Dijon Mustard, 12 oz · Price checked 2026-09-21
- Worcestershire sauce: $0.02
5.7 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 17 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Worcestershire Sauce, 10 fl oz · Price checked 2026-09-21
- salt: $0.00
1.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.02
0.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- Yukon Gold potatoes: $2.12
680.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Yellow Potatoes Whole Fresh, 3lb Bag · Price checked 2026-09-21
- 2% milk: $0.09
122.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 245 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value, 2% Reduced Fat Milk, Gallon · Price checked 2026-09-21
- unsalted butter: $0.49
56.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 227 g Salted butter reference; unsalted uses this as a substitute estimate.
Walmart: Great Value Salted Butter · Price checked 2026-09-21
- salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.02
0.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein61.8g26%
- Carbs50.5g21%
- Fat56.8g53%
Per serving · Share of calories from macros
Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.Triple B's Meal Prep Notes
The mashed potatoes and gravy need to be portioned together thoughtfully. Divide the potatoes first, count the meatballs into four groups, and then share the gravy across all the containers. Leave enough sauce around the meatballs to help the meal come back together when reheated rather than giving all the gravy to the first two servings.
Allspice and nutmeg in the meatballs give these a different character from a tomato-sauced batch. Mix the beef gently, keep the meatballs close in size, and use their baking time to boil the potatoes and make the gravy. Whisk the broth into the flour-and-butter base gradually so you begin with a smooth sauce. This is one of the richer combinations in the meatball recipe collection.
The potatoes and gravy will both firm in the fridge. Add a small splash of milk to the potatoes or water to the gravy if needed before heating. For a refrigerated serving, microwave on high for 90 seconds, stir, then heat for another 45 seconds. Use that as a starting point and continue in short intervals as needed until the food reaches 165°F throughout. Stir the potatoes and gravy and turn the meatballs during the pause, checking the center of the serving. If you want vegetables alongside, treat them as an additional side rather than part of the listed recipe. The gravy and mashed potatoes make this one of the higher-calorie lunch options. Other beef meal preps offer a different serving size or side when you want to change it up.
Notes from your kitchen
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From the community
★★★★★
This recipe started with the sauce. I wanted something rich and savory that clings instead of pools, then built the meatballs to match it. The result feels intentional, not nostalgic-for-the-sake-of-it. If you’re a comfort-food person, I need your verdict on this one!