• Katherine Arthurs

Lighter Gluten Free Swedish Meatballs with Crispy Onions + Mushroom Cream

With a freezer full of ground beef + meatballs on my mind....and these crispy onions in my pantry + a creamy coconut sauce dream...these were made.


Any kind of meatballs always win on our house. I don't know what it is...plus I make them on the smaller size, so they cook up quickly, freeze great, hold the flavors + kids (+ husbands too) devour them.


The combination of worchestershire, coconut aminos + the crispy onions - it creates a wonderful earthy, salty + rich taste.


I've been using the crispy onions in some recent dishes - they are just SO good..you can find them on top of my Broccoli + Gruyere Cheese Baked Potatoes too! I found mine at Wegmans in the gluten free section. I love that these don't have sugar in them.


Who else needs a comforting pasta meal?


Healthier Gluten Free Swedish Meatballs with Crispy Onions + Mushroom Cream


1 lb. ground beef

1 cup gluten free panko bread crumbs

1/2 cup unsweetened coconut milk

1 tablespoon garlic powder

1 teaspoon onion powder

1/2 teaspoon salt, plus more for seasoning

1/2 teaspoon pepper, plus more for seasoning

2 tablespoons crispy onions, crumbled

1 cup fresh parsley, chopped + divided

2 tablespoons Worchestershire Sauce, divided

1 tablespoon olive oil

1/2 yellow onion, sliced

1/2 cup mushrooms, roughly shopped

2-3 garlic cloves, sliced

2 tablespoons coconut aminos

1 14.5 oz. can full fat coconut milk

1/2 cup beef bone broth


In a medium sized mixing bowl, add the ground beef, panko, coconut milk, garlic power, onion powder, salt, pepper, crispy onions, 2 large pinches of fresh parsley + 1 tablespoon of worchestershire sauce. Combine everything together - working it with your hands works best.


Scoop 1 1/2 tablespoons of the meat mixture + form a ball. Arrange them all on a baking tray. Once completed making all the meatballs, put the tray in the refrigerator for at least 30 minutes.


Heat a non stick large saucepan over high heat with the olive oil. When the pan is hot, add the meatballs. Arrange them so they aren't touching each other. I had to work in two batched. Let the meatballs sit for 4 minutes or until they are toasted brown on the bottom. Flip over carefully. Turn the heat to medium/low + cook for 2-4 minutes or until you can't see any more pink on the outside. Remove + place them on a plate.


Return the pan to the medium heat. Add the onions + mushrooms. Saute until they are softened + the mushrooms are cooked. Add the garlic clove + cook for 30 seconds.


Add the coconut aminos, coconut milk, bone broth + a pinch of each salt + pepper. When it starts to simmer or rapid bubbles appear - set a timer for 3 minutes. Once over, turn the heat to low + add the meatballs to the sauce mixture. Nestle them into the sauce so they heat up. Taste test the sauce - you may need to add more salt + pepper.


Turn the heat off. Sprinkle with parsley. The sauce will thicken more upon standing.


Serve over gluten free pasta + a sprinkle of Parmesan cheese.


*The meatballs can be made ahead of time. Freeze them or hold them in the refrigerator for 1 day before cooking.


Enjoy!