Gluten-Free Swedish Meatballs: A Healthier, Comforting Twist on a Classic Dish
Recipe

Gluten-Free Swedish Meatballs: A Healthier, Comforting Twist on a Classic Dish

Published on Tuesday, May 20, 2025
by Taylor Janulewicz

Acid Reflux
GERD
Jump to Recipe

The Ultimate Guide to Gluten-Free Swedish Meatballs: A Delicious and Safe Classic


As the seasons change, Swedish Meatballs may feel more like a fall favorite, but with the rainy season rolling in across different parts of the world, this dish is sure to warm your belly and provide the comfort you need on a chilly day. This gluten-free version of Swedish Meatballs is perfect for anyone with a gluten intolerance, without sacrificing any of the rich flavor you love. Plus, we've added a healthy twist by swapping traditional beef and pork for ground chicken, which is a leaner protein choice and helps reduce the risk of colorectal cancer. This recipe will not disappoint — it's the perfect balance of comfort, health, and flavor!

The Tradition Behind Swedish Meatballs

It might seem obvious that Swedish Meatballs originated in Sweden, given their name, but here’s the surprising twist: they actually come from Turkey! I know, it’s a little shocking, but that’s what makes exploring the origin stories of the foods we love so interesting. Swedish Meatballs were actually introduced to Sweden by King Charles XII in the early 18th century. After spending time in Turkey during his military campaigns, the king returned to Sweden with this new dish in tow.

Sweden’s official Twitter account even shared this fascinating fact on April 18th, 2018: “Swedish meatballs are actually based on a recipe King Charles XII brought home from Turkey in the early 18th century. Let's stick to the facts!” It’s amazing how dishes we now associate with certain countries have such unexpected histories. Swedish Meatballs are no exception, and it just goes to show how food can connect cultures in surprising ways.

Why Gluten-Free Swedish Meatballs Are a Game-Changer

The traditional recipe for Swedish Meatballs often calls for gluten-containing ingredients, such as breadcrumbs and flour for the roux. These ingredients can cause serious issues for anyone with a gluten allergy, intolerance, or Celiac Disease. Whether it’s uncomfortable symptoms or more severe reactions, finding gluten-free alternatives is essential for making this dish accessible to everyone.

Luckily, this recipe swaps out the gluten-filled ingredients for gluten-free versions, so those with gluten sensitivities can enjoy it without worry. And don’t worry – you won’t miss the flavor or texture one bit! It’s still just as satisfying and comforting as the original, but with all the right adjustments for a gluten-free diet. That being said, it's worth noting that this recipe isn’t dairy-free. If you have a dairy intolerance or allergy, you may want to consider swapping out the dairy ingredients for alternatives. Being mindful of individual needs can help ensure that everyone enjoys the meal safely and comfortably.

Conclusion:

Whether you're dealing with gluten intolerance, looking to make a healthier choice, or simply craving a comforting dish, these gluten-free Swedish Meatballs are a great option. They’re full of flavor, rich in tradition, and modified to meet the needs of today’s dietary restrictions. Plus, they bring a fun, unexpected history that connects Sweden to Turkey in a way you might not have known. So, give this recipe a try and enjoy a delicious, comforting meal that’s as inclusive as it is tasty. Remember, being mindful of individual needs can help ensure that everyone enjoys the meal safely and comfortably.

[[ recipeID=recipe-2ma2lgb2l, title=Gluten-Free Swedish Meatballs ]]

  1. Aykan N. F. (2015). Red Meat and Colorectal Cancer. Oncology reviews, 9(1), 288. https://doi.org/10.4081/oncol.2015.288 

  2. Mapes, D. (2024, April 23). Colorectal cancer risk and red and processed meat. Fred Hutch. https://www.fredhutch.org/en/news/center-news/2024/04/colorectal-cancer-risk-boosted-by-red-processed-meat-genetics.html 

  3. Mayo Foundation for Medical Education and Research. (2024a, December 21). The good news is that you don’t have to go completely grain-free. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530 

  4. Sweden on X: "Swedish meatballs are actually based on a ... (2025, April 28). https://x.com/Sweden/status/990223361648275456 

 

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Taylor Janulewicz

RDN

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Gluten-Free Swedish Meatballs

Servings: 16

Keywords:

  • Prep Time: 10 mins
  • Cook Time: 30 mins
  • Total Time: 40 mins

Ingredients

Instructions

Ingredients

Meatballs

  • ½ cup yellow onion, finely diced
  • 2 cloves garlic, minced
  • ½ cup gluten-free breadcrumbs
  • ¼ cup Parmesan cheese
  • 1 large egg, whisked
  • 1 teaspoon salt
  • 1 tablespoon oregano, dried
  • 1/2 teaspoon ground allspice
  • 1/2 teaspoon ground nutmeg
  • ¼ teaspoon black pepper
  • 1 tablespoon avocado oil

Sauce

  • 4 tablespoons butter
  • 2 cups beef broth (16 oz carton)
  • 1 teaspoon salt
  • 2 teaspoons Worcestershire sauce
  • 1 teaspoon Dijon mustard
  • ½ cup sour cream, at room temperature

Instructions

For the Meatballs:

  1. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
  2. In a large mixing bowl, combine the finely diced yellow onion, minced garlic, gluten-free breadcrumbs, Parmesan cheese, whisked egg, salt, oregano, ground allspice, ground nutmeg, and pepper. Mix everything together until well combined.
  3. Heat 1 tablespoon of avocado oil in a large skillet over medium heat. While the oil heats, roll the meatball mixture into small balls, about 1 inch in diameter (16 in total).
  4. Once the oil is hot, carefully place the meatballs in the skillet. Brown the meatballs on all sides, cooking for about 5-7 minutes. You may need to do this in batches to avoid overcrowding the pan.
  5. Once the meatballs are browned, transfer them to the prepared baking sheet. Bake in the preheated oven for 15-20 minutes or until fully cooked through (an internal temperature of 165°F or 74°C).

For the Sauce:

  1. In the same skillet that you used to brown the meatballs, melt 4 tablespoons of butter over medium heat.
  2. Once the butter has melted, add 4 tablespoons of gluten-free flour and whisk to create a roux. Cook for 1-2 minutes, stirring constantly, until the mixture is smooth and slightly golden.
  3. Slowly pour in 2 cups of beef broth, stirring constantly to avoid lumps. Bring the mixture to a simmer and cook for 5-7 minutes, allowing the sauce to thicken.
  4. Add 1 teaspoon of salt, 2 teaspoons of Worcestershire sauce, and 1 teaspoon of Dijon mustard. Stir well to combine.
  5. Remove the skillet from the heat and stir in ½ cup of sour cream. Mix until the sauce is creamy and smooth.

Assembly:

  1. Once the meatballs are cooked and the sauce is ready, add the meatballs to the skillet with the sauce, making sure they are evenly coated.
  2. Simmer the meatballs in the sauce for an additional 5 minutes, allowing the flavors to meld together.
  3. Serve hot, and enjoy your gluten-free Swedish meatballs over mashed potatoes, rice or gluten-free noodles!

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 16

Amount Per Serving
Calories 81
% Daily Value*
Total Fat 6g 9%
Saturated Fat 3g 15%
Trans Fat 0g
Sodium 482mg 20%
Total Carbohydrate 5g 1%
Dietary Fiber 0.55g 2%
Sugars 0.92g
Protein 2g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Notes

Equipment:

Pan

Pot

Making Sheet

Measuring cups and spoons

Spatula 


Tips:

To avoid lumps or curdling, take a little bit of the warm sauce and mix it into the room-temperature sour cream. Once smooth, slowly stir it into the sauce. This helps create a creamy, lump-free texture.


For a GERD-friendly version, you can skip the garlic and onion, as they are common triggers for acid reflux. Instead, try using garlic-infused oil for flavor. For the Worcestershire sauce and Dijon mustard, swap them out for a mild alternative like low-sodium tamari or coconut aminos, and use a gentle, non-spicy mustard or omit it entirely. Lastly, opt for a dairy-free sour cream to avoid dairy-related issues. These simple swaps can help make the recipe easier on your digestive system while still keeping it flavorful.