Jeff Benda
Host of No Meat Meals

Meatless Swedish Meatballs

Serves 4

Prep time: 20 minutes

Cook time: 20 minutes

This delicious, flavorful, and kid-friendly meal reminds my wife and I of our midwestern grandparents. The creamy gravy is so good, you’ll want to slurp it up with a straw! This recipe is worth the effort, and one of our favorite comfort foods.

“The most powerful weapon to conquer the devil is humility. For, as he does not know at all how to employ it, neither does he know how to defend himself from it.” – Saint Vincent de Paul

Meatball Ingredients

  • 1 cup cauliflower rice, cooked to package directions
  • 1/2 cup quinoa, cooked to package directions
  • 3/4 cup panko breadcrumbs
  • 2 eggs, beaten
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • Olive oil

Sauce Ingredients

  • 2 Tablespoons olive oil
  • 1 stick of butter
  • 1/4 cup flour
  • 1 cup vegetable or mushroom broth
  • 3/4 cup heavy whipping cream
  • 2 teaspoons Dijon mustard
  • 2 teaspoons Worcestershire sauce
  • Salt & pepper to taste


  1. Preheat the oven to 400 degrees F.
  2. In a food processor, combine cooked cauliflower rice, cooked quinoa, breadcrumbs, eggs, and seasoning and pulse for 30 seconds until well combined.
  3. Use the olive oil to grease your hands so the meatball mixture doesn’t stick when shaping the balls. 
  4. Shape meatball mixture into 12 balls and transfer to a parchment-lined baking sheet.
  5. Place in the oven to bake for 20 minutes.
  6. Meanwhile, make the sauce.
  7. Heat a large skillet over medium heat.
  8. Add the olive oil and butter to melt.
  9. Whisk in flour and reduce heat to low. Stir constantly for 5 minutes to make a roux.
  10. Whisk in vegetable broth and continue to stir constantly for 1 minute.
  11. Add heavy whipping cream and stir for 1 minute.
  12. Add Dijon mustard and Worcestershire and stir for 1 more minute.
  13. When the meatballs are done, remove them from the oven and transfer into the skillet with the sauce.
  14. Season with salt & pepper as needed. 
  15. Serve meatballs and sauce over egg noodles, mashed potatoes, or rice.