Keto bubble up Swedish Meatball Casserole is a tasty and flavorful dish with the taste of regular Swedish meatballs. These meatballs are simple and easy to prepare for a quick prep meal. Small pieces of keto biscuit dough that rise and “bubble up” in the oven are distributed equally on top of soft, moist meatballs that are coated in a creamy sauce. Swedish Meatballs includes some ingredients such as butter, coconut flour, heavy cream, mozzarella, tamari, ground pork, cream cheese, egg, and ground beef. This recipe is perfect for weekdays, lunch, dinners, and family gatherings. We can store the chilled servings for 50-60 days in the freezer.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATISTICAL OVERVIEW:
- Course: Main Course
- No. of Calories: 410 kcal
- Diet: Keto, Low-Carb, Gluten-Free
- Prep time: 20 minutes
- Cuisine: American/Swedish Fusion
- Cook time: 25 minutes
- Servings: 6
- Cooking mode: Oven
- Total servings: 6
- Difficulty level: Easy
- Total time: 45 minutes
TOOLS:
- Bowls
- Oven
- Frying pan
- Whisk
- Measuring spoons and cups
- Baking dish
INGREDIENTS:
SAUCE:
- Cream cheese, 2 oz.
- 1 tbsp butter
- Beef both, 1 cup
- 1 tbsp tamari or coconut aminos
- Dijon mustard, 1/2 tsp.
- 3/4 cup heavy cream
KETO “BUBBLE UP” BISCUITS TOPPING:
- One egg
- 2 tbsp coconut flour
- Baking powder, 1 tsp.
- 1/4 cup shredded mozzarella
- Almond flour, 1 cup
- 2 tbsp sour cream
- Melted butter, 2 tbsps.
MEATBALLS:
- Salt & pepper
- Garlic powder, one tsp
- Nutmeg, 1/2 tsp.
- Ground pork, 1 lb.
- 1 tsp onion powder
- Ground beef, 1 lb.
INGREDIENT NOTES:
HEAVY CREAM:
- The use of heavy cream provides thickness and richness without carbs. Half and half will also work, but we never preferred it over heavy cream for a strict keto diet
MOZZARELLA:
- Adding mozzarella cheese to our biscuit dough will make the biscuits soft and keto-friendly when used as a topping
GROUND PORK & BEEF:
- We use both in regular Swedish meatballs, which gives a flavor and moisture. You may substitute pork for turkey or all beef to lower the fat content.
CREAM CHEESE:
- Our sauce will be rich in flavorful gravy with the use of cream cheese without using any flour.
TAMARI OR COCONUT AMINOS:
- It helps to give a savory and deep flavor. Tamari is a gluten-free option. If you want to be soy-free, then go for coconut aminos.
COCONUT & ALMOND FLOUR:
- These are the keto flour, which we use instead of wheat flour to maintain the low-carb content and a firm structure.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- Heat the empty oven to 375 degrees Fahrenheit (190°C).
- Mix all the ingredients, such as pepper, garlic powder, ground beef, salt, onion powder, ground pork, nutmeg, and egg in a bowl.
- Stir them well and give them a proper shape, like small meatballs.
- Place the frying pan on a medium flame and cook the meatballs till each side is browned.
- Remove it and set it aside.
- Melt butter and stir in heavy cream, coconut aminos, cream cheese, beef broth, and mustard in the same pan.
- Cook them on a very low flame for a short time of 3-4 minutes, till their texture thickens.
- Arrange the meatballs in a dish (baking), then spread the sauce on them.
- Whisk coconut flour, mozzarella, butter, egg, sour cream, baking powder, and almond flour in a clean bowl till a tender dough forms. Divide the dough into small portions and sprinkle it on the surface of the casserole.
- Insert it in the oven (already heated) for twenty-five minutes till bubbly and golden. Leave it to chill lightly before serving.
TIPS:
- For extra volume and nutrients, include spinach or mushrooms with normal carbs.
- To add more richness to the biscuit dough, we can use Parmesan.
- Before baking them in the oven, brown the meatballs properly for maximum taste.
- If the sauce feels too dense, use a splash of broth to get the right consistency.
SERVING SUGGESTIONS:
KETO SIDES:
- Garlic Butter Green Beans
- Creamed Spinach
- Roasted Brussels Sprouts
- Cauliflower Mash
SALADS:
- Keto Caesar Salad
- Cucumber Dill Salad
- Arugula & Parmesan Salad
TOPPINGS:
- Shredded Mozzarella
- Fresh Parsley
- Crispy Bacon Bits
- Sliced Avocado
KETO BREAD:
- Keto Cloud Bread
- Almond Flour Biscuits
- Cheese Crisps
BEVERAGES:
- Keto Lemon Sparkling Water
- Unsweetened Iced Tea
- Keto Dry White Wine
STORAGE INFORMATION:
FREEZING:
- Pack the individual portions in separate freezer-friendly vessels for fifty to sixty days. Defrost in the fridge a night earlier, then heat it in the oven to regain the texture before serving.
REFRIGERATION:
- Put the Meatballs in the covered dish and store for almost four(4) days. Rewarm it using the oven.
FAQs:
May I make these meatballs before the time?
- Yes, we can assemble it fully without baking and store it for a night earlier in the fridge. Bake fresh before serving.
Will I add vegetables to the casserole?
- Yes, you can use spinach, shredded cabbage, or mushrooms that are good low-carb options.
How can we make the non-dairy biscuit toppings?
- We have to omit cheese and milk-free butter, but it will slightly change the composition.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL FACTS:
No. of calories: 410 kcal
Sodium: 620 mg
Net carbs: 6 g
Fiber: 3 g
Sugar: 2 g
Fats: 32 g
Proteins: 28 g
Servings: 6
Total carbs: 9 g