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We’re about to level up our comfort food game with some deliciously awesome easy Homemade Light Swedish Meatballs in a Creamy Sauce. These Swedish Meatballs are so tender and juicy, but lighter than the traditional Swedish Meatballs recipe.
Since we are on a mission to get healthy, I’m giving them a healthy makeover using ground turkey breast along with 93% Ground Turkey – while still keeping the creamy brown gravy. I’m always on a mission to make our taste buds happy, especially for us on Weight Watchers.
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The Health Benefits Behind Every Ingredient in this Lightened-Up Swedish Meatballs Recipe
- 647 Light Bread:
- Healthy Grain Goodness: Opting for light bread adds fiber, aiding digestion and providing a steady release of energy.
- Lower Calorie Content: Light bread reduces overall calorie intake while still offering essential nutrients.
- White or Yellow Onion:
- Rich in Antioxidants: Onions contain antioxidants that promote overall health and may contribute to a strengthened immune system.
- Low in Calories: Onions add flavor without packing on extra calories.
- Ground Turkey Breast:
- Lean Protein Source: Ground turkey breast is a lean protein that supports muscle health without excess saturated fat.
- Low Calorie: It helps in maintaining a calorie-conscious approach to cooking.
- 93% Turkey Breast:
- Balanced Fat Content: While it has slightly more fat than the breast, it still provides essential nutrients and contributes to a satisfying texture.
- Egg:
- High-Quality Protein: Eggs are a complete protein source, offering essential amino acids for muscle repair and growth.
- Rich in Nutrients: Eggs contain vitamins and minerals like B12 and selenium.
- Ground Nutmeg, Ground Allspice, and Black Pepper:
- Antioxidant Properties: Nutmeg and allspice offer antioxidants that may contribute to overall health.
- Enhanced Flavor Without Extra Calories: Using spices allows for a flavor boost without relying on added fats or sodium.
- Olive Oil:
- Heart-Healthy Fats: Olive oil is rich in monounsaturated fats, which are associated with heart health.
- Flavor Enhancement: It adds a touch of richness and enhances the dish.
- Light Whipped Butter:
- Reduced Saturated Fat: Light whipped butter is lower in saturated fat, supporting heart health.
- Calorie Control: Provides a buttery flavor without excess calories.
RELATED: HOw I lost almost 35 pounds in 8 weeks on Weight Watchers
- Flour:
- Dietary Fiber: Whole-grain flour offers dietary fiber for improved digestion and a sense of fullness.
- Nutrient Boost: Contributes essential B vitamins and iron.
- Fat-Free Beef Broth:
- Low in Calories: Adds flavor without a calorie burden.
- Hydration and Warmth: Broth enhances hydration and provides comforting warmth.
- Fat-Free Half and Half:
- Reduced Caloric Intake: Offers a creamy texture without the calories from fat.
- Calcium Content: Contributes to daily calcium intake without saturated fat.
Easy Homemade Light Swedish Meatballs in a Creamy Sauce
Easy Homemade Light Swedish Meatballs in a Creamy Sauce
Print Recipe
Course Main Course
Prep Time 20 minutes mins
Cook Time 30 minutes mins
Servings 4
Ingredients
- 2 Slices 647 Bread (Any Type) Sliced and Cubed
- 1 Small Onion, Minced
- 8 Ounces Ground Turkey Breast
- 8 Ounces 93% Ground Turkey
- 1 Egg, Beaten
- 1/4 Tsp Each Ground Nutmeg, Ground Allspice and Black Pepper
- 1/2 Tsp Salt
- 1 Tbl Olive Oil
- Fresh Minced Parsley, Optional
For The Creamy Gravy
- 3 Tbl Light Whipped Butter
- 3 Tbl Flour
- 2 Cups Fat Free Beef Broth
- 1/2 Cup Fat Free Half and Half
Instructions
In a bowl combine onion and bread cubes.
Add in ground turkey, spices, salt and egg and mix together well.
Form into 16 meatballs.
Heat olive oil in skillet over medium high heat. Add 8 meatballs and brown lightly on the outside. Remove to a plate and add in next batch and repeat. Reduce heat to medium.
For the Gravy:
Add whipped light butter to skillet. Add flour and stir for 2 minutes.
Now add in half the beef broth and switch to a whisk. When it starts to thicken, add in remaining beef broth.
Add all meatballs into the skillet. Turn up heat a bit and continue to cook for about 8 to 10 minutes.
Add in half and half and simmer for 2 more minutes.
This makes 4 servings with each serving having 4 meatballs and gravy. On Weight Watchers, each serving is 7 Points.
RELATED: How I Lost Almost 10 Pounds in 2 Weeks on Weight Watchers
What to serve with Swedish Meatballs in Cream Sauce?
- Cauliflower Mash:
- Swap out traditional mashed potatoes for cauliflower mash, reducing overall carb intake.
- Achieve a creamy consistency without the extra calories.
- Easy Healthy Au Gratin Potatoes
- Zucchini Noodles:
- Offer a light and refreshing alternative to traditional pasta.
- Packed with vitamins and minerals for a well-rounded meal.
- Mixed Green Salad with Balsamic Vinaigrette:
- Provide a refreshing contrast to the savory meatballs.
- Use a balsamic vinaigrette for a tangy flavor without excess calories.
- Steamed Asparagus Spears:
- High in fiber and contains antioxidants for added health benefits.
- Quick and easy to steam for a simple yet delicious side dish.
- Creamy Cauliflower Mushroom Risotto
Frequently Asked Questions (FAQ) – Your Guide to Perfecting Easy Homemade Light Swedish Meatballs
- Can I use regular ground turkey instead of turkey breast?
- Absolutely! While ground turkey breast is leaner, using regular ground turkey will still yield delicious meatballs.
- What can I substitute for light whipped butter if I don’t have it?
- You can use a light margarine or even olive oil as a substitute for light whipped butter.
- Is there a gluten-free alternative for flour in this recipe?
- Yes, you can use a gluten-free flour blend or almond flour as a suitable substitute for traditional flour.
- Can I make these meatballs ahead of time for meal prep?
- Absolutely! These meatballs are great for meal prep. Store them in an airtight container in the refrigerator for up to 3-4 days or freeze for longer storage.
- Can I use a different type of broth if I don’t have fat-free beef broth?
- Yes, you can use chicken or vegetable broth as a substitute for fat-free beef broth.
- How can I adjust the spice level of the meatballs?
- You can customize the spice level by adjusting the quantity of ground nutmeg, allspice, and black pepper according to your taste preferences.
- Can I omit the egg from the recipe?
- The egg helps bind the ingredients together, but you can try alternatives like a flaxseed egg or breadcrumbs soaked in a plant-based milk for binding if you need an egg substitute.
- Is there a dairy-free alternative for fat-free half and half?
- You can use dairy-free milk alternatives like almond or soy milk as a substitute for fat-free half and half.
- Can I make a larger batch for a crowd?
- Certainly! Simply adjust the quantities of ingredients accordingly, and you can easily scale up the recipe for a larger gathering.
Which Diets Does This Recipe Fit? The Versatility of Easy Homemade Light Swedish Meatballs
- Weight Watchers:
- The recipe is tailored to fit into the Weight Watchers program, offering a delicious and satisfying meal within the point system.
- High-Protein Diet:
- With lean ground turkey and other protein-rich ingredients, these Swedish Meatballs are a great fit for those following a high-protein diet to support muscle health.
- Low-Calorie Diet:
- Incorporating light and lean ingredients, this recipe is suitable for individuals aiming to maintain a low-calorie diet without compromising on flavor.
- Heart-Healthy Diet:
- Utilizing ground turkey breast and olive oil, the recipe aligns with heart-healthy principles, focusing on unsaturated fats for cardiovascular well-being.
- Balanced Nutrition:
- With a mix of lean proteins, whole grains, and vegetables in the suggested sides, this recipe fits well into a balanced nutrition plan..
- Low-Carb Diet:
- Accompanied by sides like cauliflower mash and zucchini noodles, this recipe can be adapted for those following a low-carb diet.
Ingredients Substitutions and Alternatives for Healthy Swedish Meatballs
- Ground Meat Alternatives:
- Chicken or Turkey: Swap ground turkey breast for lean ground chicken or a mix of turkey and chicken for a unique flavor profile.
- Plant-Based Options: Explore plant-based alternatives like lentils, mushrooms, or a pre-packaged meat substitute for a vegetarian version.
- Bread and Flour Substitutes:
- Gluten-Free Flour: Replace traditional flour with a gluten-free flour blend or almond flour for a gluten-free version.
- Breadcrumbs Alternative: Experiment with crushed nuts or seeds for a nutty texture and added nutritional benefits.
- Dairy-Free Options:
- Vegan Butter: Substitute light whipped butter with a dairy-free or vegan butter alternative.
- Non-Dairy Creamer: Use a plant-based milk alternative instead of fat-free half and half for a dairy-free twist.
- Egg Substitutes:
- Flaxseed Egg: Create a flaxseed egg (1 tablespoon flaxseed meal + 3 tablespoons water) as a binding alternative.
- Breadcrumbs and Milk Mixture: Soak breadcrumbs in plant-based milk as a binder for those avoiding eggs.
- Spice Variations:
- Herb Infusion: Experiment with fresh herbs like thyme or rosemary for an herby twist.
- Smoky Flavors: Add a pinch of smoked paprika or cumin for a smoky depth to the meatballs.
- Sauce Modifications:
- Tomato-Based Sauce: Swap creamy mushroom sauce for a tomato-based sauce for a tangy and different flavor.
- Homemade Gravy: Create a homemade gravy using broth, flour, and seasonings for a comforting alternative.
- Global Flavors:
- Mediterranean Twist: Add oregano, lemon zest, and feta cheese for a Mediterranean-inspired flavor.
- Asian Fusion: Infuse soy sauce, ginger, and garlic for an Asian-inspired variation.
These Light Swedish Meatballs are your go-to for a tasty, healthy, and totally customizable meal!
