I love how this recipe transforms classic comfort food into a nourishing, balanced meal. The lean turkey meatballs are packed with flavor, and the sauce feels rich without relying on heavy cream. The cauliflower mash is surprisingly creamy and pairs beautifully with the savory meatballs. It’s easy, full of protein, and satisfying in all the right ways—without the heaviness of traditional mashed potatoes or cream-based gravies.
Ingredients
(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
→ For the turkey meatballs 1 lb (450 g) lean ground turkey 1 egg ¼ cup breadcrumbs 2 tablespoons grated onion ½ teaspoon garlic powder ½ teaspoon allspice Salt and pepper to taste 1 tablespoon olive oil
→ For the gravy 1½ cups low-sodium chicken broth 1 tablespoon Dijon mustard ½ teaspoon Worcestershire sauce ½ cup plain Greek yogurt (2% or full-fat) 1 tablespoon cornstarch (optional, for thickening)
→ For the cauliflower mash 1 medium head cauliflower, cut into florets 2 tablespoons plain Greek yogurt or cream cheese 1 tablespoon olive oil or butter Salt and pepper to taste
Directions
I mix the turkey, egg, breadcrumbs, onion, garlic powder, allspice, salt, and pepper in a bowl until just combined. I shape the mixture into 1-inch meatballs.
I heat the olive oil in a large skillet over medium heat, then sear the meatballs on all sides until browned and cooked through, about 8 to 10 minutes. I remove them and set them aside.
In the same skillet, I add the chicken broth, Dijon mustard, and Worcestershire sauce. I let it simmer for 2 to 3 minutes, then reduce the heat and stir in the Greek yogurt. If I want a thicker gravy, I whisk in a slurry of cornstarch and water.
I return the meatballs to the skillet, gently tossing to coat them in the sauce. I let them warm through in the gravy while I prep the mash.
For the mash, I steam the cauliflower florets until very tender, then drain and blend them with Greek yogurt or cream cheese, olive oil or butter, salt, and pepper until smooth and fluffy.
I serve the meatballs over the cauliflower mash, spooning extra gravy on top and garnishing with black pepper or chopped parsley.
Servings and timing
This recipe serves 4 people. Preparation Time: 15 minutes Cooking Time: 20 minutes Total Time: 35 minutes
Variations
When I want more herbs, I mix in fresh chopped parsley or thyme into the meatballs.
I sometimes use ground chicken or lean beef instead of turkey.
If I’m craving more veg, I add steamed spinach or peas to the mash or serve the dish with roasted green beans.
For extra richness, I swap Greek yogurt in the mash with a bit of full-fat cream cheese or a touch of ghee.
If I want to skip breadcrumbs, I use almond flour or oats for a gluten-free version.
Storage/Reheating
I store leftovers in an airtight container in the fridge for up to 3 days. To reheat, I gently warm the meatballs and mash in a skillet over medium-low heat, adding a splash of broth to loosen the sauce. I’ve also microwaved individual portions with good results. I don’t freeze the yogurt-based gravy, as it can separate when thawed, but I’ve frozen the meatballs and mash separately for up to a month.
FAQs
Can I use frozen cauliflower for the mash?
Yes, I’ve used frozen cauliflower and it works well. I steam it until very tender and drain thoroughly before blending.
What can I use instead of Greek yogurt in the gravy?
I’ve swapped Greek yogurt for plain dairy-free yogurt or sour cream. Both give a similar creamy texture and tang.
How do I make the meatballs gluten-free?
I use gluten-free breadcrumbs or ground oats instead of regular breadcrumbs. I also check that my Worcestershire sauce is gluten-free.
Can I make the meatballs ahead of time?
Absolutely. I make the meatballs and store them uncooked in the fridge for up to a day ahead, or I cook and freeze them for future use.
Is the mash creamy enough without cream or butter?
Yes, I find that Greek yogurt adds a rich, creamy texture, especially when paired with a little olive oil or butter. The result is light but still comforting.
Conclusion
These Healthy Swedish Meatballs with Cauliflower Mash give me the cozy, nostalgic feeling of classic comfort food—with a lighter, modern twist. They’re protein-packed, creamy, and full of flavor without being heavy. Whether I’m making a weeknight dinner or meal prepping for the week, this is one of those recipes I always feel good about eating.
These light, juicy turkey meatballs are simmered in a creamy yogurt-based gravy and served over fluffy cauliflower mash—a lighter spin on classic comfort food.
Author:Ella
Prep Time:15 minutes
Cook Time:20 minutes
Total Time:35 minutes
Yield:4 servings
Category:Dinners
Method:Stovetop
Cuisine:Scandinavian-Inspired
Diet:Gluten Free
Ingredients
→ For the Turkey Meatballs:
1 lb (450g) lean ground turkey
1 egg
¼ cup breadcrumbs
2 tbsp grated onion
½ tsp garlic powder
½ tsp allspice
Salt and pepper, to taste
1 tbsp olive oil
→ For the Gravy:
1½ cups low-sodium chicken broth
1 tbsp Dijon mustard
½ tsp Worcestershire sauce
½ cup plain Greek yogurt (2% or full-fat)
1 tbsp cornstarch (optional, for thickening)
→ For the Cauliflower Mash:
1 medium head cauliflower, cut into florets
2 tbsp plain Greek yogurt or cream cheese
1 tbsp olive oil or butter
Salt and pepper, to taste
Instructions
Make the Meatballs: In a bowl, combine turkey, egg, breadcrumbs, grated onion, garlic powder, allspice, salt, and pepper. Mix well and form into 1-inch meatballs.
Cook Meatballs: Heat olive oil in a large skillet over medium heat. Sear meatballs for 8–10 minutes until browned and cooked through. Remove and set aside.
Prepare the Gravy: In the same pan, add chicken broth, Dijon mustard, and Worcestershire sauce. Simmer for 2–3 minutes. Reduce heat and stir in Greek yogurt. For a thicker sauce, add a cornstarch slurry (1 tbsp cornstarch mixed with 1 tbsp water).
Finish the Dish: Return meatballs to the pan, spoon gravy over them, and simmer gently for a few minutes until coated and heated through.
Make Cauliflower Mash: Steam cauliflower florets until very tender. Drain and blend with yogurt or cream cheese, olive oil or butter, and season with salt and pepper. Blend until smooth.
Serve: Plate the cauliflower mash and top with meatballs and creamy gravy. Garnish with parsley or cracked black pepper, if desired.
Notes
Swap turkey with chicken or plant-based ground for variation.
Greek yogurt keeps the sauce light and tangy—use full-fat for the creamiest result.
Cauliflower mash can be made ahead and reheated before serving.
