Gluten and Dairy Free Swedish Meatballs
If you’re craving a simple, comforting dinner that feels familiar but still works for a gluten and dairy free kitchen, these Swedish meatballs are it. Tender meatballs simmered in a savory, creamy sauce come together in about 35 minutes, making this an easy weeknight dinner when it’s chilly outside and everyone just wants a solid meal.
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This recipe came from wanting something warm and satisfying that I knew my whole family would eat without complaint. We’re a meatball family around here, and I wanted a version that felt close to the Swedish meatballs I grew up with, just without gluten or dairy and without a heavy sauce.
The meatballs themselves are simple and straightforward, seasoned with onion, garlic, nutmeg, and allspice for that classic flavor. The sauce is savory and creamy without being too rich, which is exactly what I want on nights when I’m tired and just need dinner to work. I originally tested the sauce with coconut milk, but I prefer cashew milk here since it keeps the flavor neutral and lets the spices shine without any coconut undertones.
This is one of those dinners that feels comforting without being complicated. The kids happily eat the meatballs plain, while I load mine up over mashed white sweet potatoes or steamed cauliflower. It’s unfussy, reliable, and the kind of meal you can make knowing everyone will leave the table satisfied.
Why You’ll Love These Meatballs
- Ready in about 35 minutes, start to finish.
- Familiar, comforting flavors without gluten or dairy.
- Savory, creamy sauce that isn’t heavy or overwhelming.
- Easy enough for weeknights and flexible for different sides.
Ingredient Notes
Ground beef – Lean ground beef works best here so the meatballs stay tender without releasing too much grease into the pan. You can mix in some ground pork if you like a richer flavor.
Avocado Oil – I always have avocado oil on hand so that’s what I use, but any neutral oil, or olive oil, will work in this one.
Non-Dairy Milk – Cashew milk is always my favorite. I like how creamy it is and find it mimics dairy milk best in cooking. You can use homemade cashew milk, or store bought. I prefer Elmhurst brand.
Beef Broth – Use a low sodium beef broth so you can control the saltiness. I typically use bone broth. I’ve even use chicken broth in a pinch with good results.
Full ingredient list can be found in the recipe card below.
How To Make Dairy Free Swedish Meatballs
Don’t let the idea of Swedish meatballs intimidate you. This gluten and dairy free version is straightforward, made entirely on the stovetop, and comes together fast, even on nights when you’re tired and just need dinner to work.
Make The Meatballs
- In a large bowl, mix together all the meatball ingredients EXCEPT the avocado oil. Using my hands is my favorite method for this. Don’t overmix or the meat will become more tough.
- Divide the meat into 12 pieces and roll into balls. Place on a clean plate.
- Heat a large skillet over medium heat and add the 2 tablespoons of avocado oil. Once the oil is hot, pan fry the meatballs until all sides are browned and the meatballs cooked through (no longer pink), about 10 minutes. Transfer to a clean plate.
Make The Sauce
- Drain all but about 3 tablespoons of drippings from the pan. Add the ¼ cup onion and cook until softened. Sprinkle the arrowroot over the onions and stir to coat.
- Slowly pour in the beef broth while stirring to avoid lumps. Bring to a simmer, then add the cashew milk, tamari, apple cider vinegar, Dijon mustard, salt, and pepper.
- Continue stirring until the sauce reaches a simmer and thickens, about 3 minutes. Return the meatballs to the skillet and cook 2–3 minutes longer.
- Remove from the stove and serve with your desired sides and garnishes.
Jen’s Recipe Tips
- Don’t overmix the meatball mixture. Mixing just until combined keeps them tender.
- Brown the meatballs well before removing them from the pan. Those browned bits add a lot of flavor to the sauce.
- When adding the broth to the arrowroot-coated onions, pour slowly and stir constantly to avoid lumps.
- This sauce thickens quickly, so keep an eye on it once it starts simmering.
Serving Suggestions
I love these meatballs served over mashed white sweet potatoes (as pictured). My boys like them with steamed white rice. They would be great with mashed cauliflower or gluten free noodles as well.
If you’re planning a full meal, these pair really nicely with a simple roasted vegetable on the side, like roasted carrots and cauliflower, crispy roasted purple sweet potatoes, or even just a green salad to balance things out.
Recipe FAQs
Yes. You can prep and cook the meatballs in advance and store them in the fridge for up to 4 days. Reheat gently in the sauce.
The meatballs freeze well on their own, either cooked or uncooked. The sauce does not freeze well and can separate when thawed, so I recommend making the sauce fresh.
You can, but it will add a light coconut flavor to the sauce. Cashew milk keeps the flavor more traditional.
Gluten and Dairy Free Swedish Meatballs
Equipment
- 1 Large skillet
Ingredients
Meatballs
- 1 lb ground beef lean
- ⅓ cup yellow onion diced small
- 1 egg
- 1 tablespoon fresh parsley chopped
- 1 tablespoon arrowroot flour
- 2 cloves garlic minced
- 1 teaspoon sea salt
- ½ teaspoon coarse ground pepper
- ¼ teaspoon ground nutmeg
- ¼ ground allspice
- 2 tablespoons avocado oil
Sauce
- ¼ cup yellow onion diced small
- 2½ tablespoons arrowroot flour
- 2 cups low-sodium beef broth
- ¾ cup unsweetened cashew milk (or other non-dairy milk) *see note
- 1 tablespoon tamari
- 1 teaspoon apple cider vinegar
- 1 teaspoon dijon mustard
- ½ teaspoon sea salt plus more to taste
- ¼ teaspoon coarse ground pepper plus more to taste
For serving, optional
- gluten free noodles
- mashed white sweet potatoes pictured
- mashed cauliflower
- steamed rice
- lingonberry jam or cranberry sauce
- fresh chopped parsley for garnish
Instructions
Make the meatballs
- In a large bowl, mix together all the meatball ingredients EXCEPT the avocado oil. Using my hands is my favorite method for this. Don’t overmix or the meat will become more tough.
- Divide the meat into 12 pieces and roll into balls. Place on a clean plate.
- Heat a large skillet over medium heat and add the 2 tablespoons of avocado oil. Once the oil is hot, pan fry the meatballs until all sides are browned and the meatballs cooked through (no longer pink), about 10 minutes. Transfer to a clean plate.
Make the sauce
- Drain all but about 3 tablespoons of drippings from the pan. Add the ¼ cup onion and cook until softened. Sprinkle the arrowroot over the onions and stir to coat.
- Slowly pour in the beef broth while stirring to avoid lumps. Bring to a simmer, then add the cashew milk, tamari, apple cider vinegar, Dijon mustard, salt, and pepper.
- Continue stirring until the sauce reaches a simmer and thickens, about 3 minutes. Return the meatballs to the skillet and cook 2–3 minutes longer.
- Remove from the stove and serve with your desired sides and garnishes.
Notes
- You can use some ground pork in with the ground beef if you’d like to.
- Cashew milk keeps the flavor neutral. Coconut milk works too but adds a light coconut taste.
- Store leftovers in an airtight container in the fridge for up to 4 days.
- This sauce won’t freeze well. It will become watery and separate when thawed. But you can freeze the cooked or uncooked meatballs. Store in an airtight container or zip top bag for up to 2 months.
Nutrition
About Jen
I create nightshade-free, dairy-free, and gluten-free recipes that the whole family will love. After years of managing my own food sensitivities, I’ve learned how to make dishes that are flavorful, fun, and easy enough for busy weeknights. Let’s bring joy back to your table, one recipe at a time. More About Me
