Healthy Swedish Meatballs with Cauliflower Mash
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.
- 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.
Store leftovers in the fridge for up to 3 days.
