Healthy Turkey Swedish Meatballs – Light, Comforting, and Easy
These Healthy Turkey Swedish Meatballs bring all the cozy, creamy flavors you love, without the heaviness. The meatballs are tender and well-seasoned, and the sauce is rich but lightened up with broth and Greek yogurt. It’s the kind of weeknight dinner that feels special but doesn’t take all night.
Serve them over mashed potatoes, egg noodles, or cauliflower mash and you’re set. Simple, satisfying, and great for meal prep.
What Makes This Recipe So Good
Healthy Turkey Swedish Meatballs - Light, Comforting, and Easy
Ingredients
Method
- Mix the meatballs: In a large bowl, combine ground turkey, breadcrumbs, onion, egg, parsley, salt, pepper, garlic powder, allspice, and nutmeg. Use a fork or your hands to mix gently until just combined.Don’t overwork the mixture.
- Shape: Roll into 18–22 meatballs, about 1 to 1 1/4 inches each. Place on a plate and chill in the fridge for 10 minutes to help them hold their shape.
- Sear: Heat olive oil in a large nonstick skillet over medium heat. Add meatballs in a single layer, leaving space between them.Brown on all sides, about 6–8 minutes total. Transfer to a plate; they will finish cooking in the sauce.
- Make the roux: In the same skillet, reduce heat to medium-low. Add butter.Once melted, whisk in flour and cook, stirring, for 1–2 minutes until lightly golden and nutty.
- Build the sauce: Slowly whisk in broth, a little at a time, to avoid lumps. Stir in Dijon and Worcestershire. Bring to a gentle simmer and cook for 3–4 minutes, stirring, until slightly thickened.
- Finish with yogurt: Turn heat to low.In a small bowl, whisk Greek yogurt with a few spoonfuls of hot sauce to temper it. Stir the tempered yogurt into the skillet until smooth. If you like a touch of acidity, add lemon juice.
- Simmer meatballs: Return meatballs and any juices to the pan.Simmer on low for 6–8 minutes, spooning sauce over them, until cooked through (165°F internal temperature). Adjust salt and pepper to taste.
- Serve: Spoon the meatballs and sauce over egg noodles, mashed potatoes, or your favorite base. Garnish with parsley and a grind of black pepper.
- Lighter but still comforting: Lean ground turkey and a yogurt-based sauce keep the dish creamy without loads of cream.
- Big flavor, simple ingredients: Classic Swedish-style seasonings like allspice and nutmeg make a difference.
- Meal-prep friendly: The meatballs reheat well, and the sauce stays silky.
- Quick and flexible: Ready in about 35–40 minutes, and you can swap ingredients to fit your needs.
- Family-approved: Mild flavors, cozy texture, and easy sides make this a crowd-pleaser.
Shopping List
- 1 1/4 pounds lean ground turkey (93% lean recommended)
- 1/2 cup breadcrumbs (whole-wheat or panko)
- 1/4 cup finely minced onion (or grated for extra tenderness)
- 1 large egg
- 2 tablespoons fresh parsley, finely chopped (plus more for garnish)
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1/4 teaspoon ground allspice
- 1/4 teaspoon ground nutmeg
- 1 tablespoon olive oil (for searing)
- 2 tablespoons unsalted butter
- 2 tablespoons all-purpose flour
- 2 cups low-sodium chicken or turkey broth
- 1 teaspoon Dijon mustard
- 1 tablespoon Worcestershire sauce
- 1/3 cup plain Greek yogurt (2% or whole milk works best)
- Optional: 1–2 teaspoons lemon juice for brightness
- Optional garnish: chopped parsley, freshly cracked pepper
- Serving options: egg noodles, mashed potatoes, brown rice, or cauliflower mash
Instructions
- Mix the meatballs: In a large bowl, combine ground turkey, breadcrumbs, onion, egg, parsley, salt, pepper, garlic powder, allspice, and nutmeg. Use a fork or your hands to mix gently until just combined.
Don’t overwork the mixture.
- Shape: Roll into 18–22 meatballs, about 1 to 1 1/4 inches each. Place on a plate and chill in the fridge for 10 minutes to help them hold their shape.
- Sear: Heat olive oil in a large nonstick skillet over medium heat. Add meatballs in a single layer, leaving space between them.
Brown on all sides, about 6–8 minutes total. Transfer to a plate; they will finish cooking in the sauce.
- Make the roux: In the same skillet, reduce heat to medium-low. Add butter.
Once melted, whisk in flour and cook, stirring, for 1–2 minutes until lightly golden and nutty.
- Build the sauce: Slowly whisk in broth, a little at a time, to avoid lumps. Stir in Dijon and Worcestershire. Bring to a gentle simmer and cook for 3–4 minutes, stirring, until slightly thickened.
- Finish with yogurt: Turn heat to low.
In a small bowl, whisk Greek yogurt with a few spoonfuls of hot sauce to temper it. Stir the tempered yogurt into the skillet until smooth. If you like a touch of acidity, add lemon juice.
- Simmer meatballs: Return meatballs and any juices to the pan.
Simmer on low for 6–8 minutes, spooning sauce over them, until cooked through (165°F internal temperature). Adjust salt and pepper to taste.
- Serve: Spoon the meatballs and sauce over egg noodles, mashed potatoes, or your favorite base. Garnish with parsley and a grind of black pepper.
How to Store
- Refrigerator: Store in an airtight container for up to 4 days.
Cool fully before sealing.
- Freezer: Freeze meatballs in sauce for up to 2 months. Thaw overnight in the fridge.
- Reheat: Warm gently on the stovetop over low heat or in the microwave at 50–60% power. If the sauce thickens too much, whisk in a splash of broth or water.
Benefits of This Recipe
- High protein, lower fat: Lean turkey keeps calories in check without sacrificing satiety.
- Balanced comfort food: You get protein, carbs, and a creamy sauce that still feels light.
- Great for families and busy weeks: Easy to batch-cook and reheat for lunches or quick dinners.
- Budget-friendly: Uses pantry staples and affordable protein.
- Customizable: Works with gluten-free breadcrumbs, dairy swaps, or different sides.
Pitfalls to Watch Out For
- Overmixing the meat: This makes meatballs tough.
Mix just until combined.
- Skipping the chill time: A brief chill helps the meatballs hold their shape while browning.
- High heat sear: Too hot and the outside burns before the inside cooks. Medium heat gives even browning.
- Curdled sauce: Add yogurt off the heat or on low, and temper it first. Boiling will cause splitting.
- Under-seasoning: Turkey is mild.
Taste the sauce and adjust salt, pepper, and Dijon to bring it to life.
Recipe Variations
- Gluten-free: Use gluten-free breadcrumbs and swap flour with a gluten-free all-purpose blend or 2 teaspoons cornstarch (slurry added after the broth simmers).
- Dairy-free: Use olive oil instead of butter and blend 1/3 cup unsweetened cashew cream or lite coconut milk into the sauce. Skip the yogurt or use a thick dairy-free yogurt.
- Extra veg: Finely grate a small zucchini, squeeze out moisture, and mix into the turkey. You can also stir a handful of baby spinach into the sauce at the end.
- Mushroom boost: Sauté sliced mushrooms after searing the meatballs, then build the sauce in the same pan for extra umami.
- Herb swap: Try dill or chives in place of parsley for a fresh Scandinavian twist.
- Sauce richness: For a slightly richer finish, stir in 1–2 tablespoons light sour cream along with the yogurt.
FAQ
Can I bake the meatballs instead of searing them?
Yes.
Bake at 400°F on a lined sheet for 12–15 minutes, until just cooked through, then add to the sauce. You can broil for 1–2 minutes to brown the tops if you like.
What can I use instead of Greek yogurt?
Light sour cream works well. For dairy-free, use a thick unsweetened plant-based yogurt or cashew cream.
Add it off heat to prevent splitting.
How do I keep the meatballs tender?
Use breadcrumbs, don’t overmix, and avoid overcooking. Grated onion adds moisture and helps keep them soft.
Is allspice necessary?
It adds classic Swedish flavor. If you don’t have it, use a pinch of cinnamon and a bit more nutmeg.
Keep it light so it doesn’t overpower.
What sides go best with these meatballs?
Egg noodles, mashed potatoes, or steamed rice are all great. For lighter options, try cauliflower mash or roasted cabbage wedges.
Can I make these ahead?
Absolutely. Cook fully, cool, and store up to 4 days.
Reheat gently with a splash of broth to loosen the sauce.
How do I thicken the sauce without flour?
Use a cornstarch slurry: mix 2 teaspoons cornstarch with 2 tablespoons cold water. Stir into the simmering broth before adding the yogurt.
In Conclusion
Healthy Turkey Swedish Meatballs prove you can have a creamy, comforting meal without the heaviness. The seasoning is warm and familiar, and the sauce is silky with simple, smart swaps.
They’re quick, flexible, and perfect for weeknights or meal prep. Keep a batch in the fridge, and you’ll have a cozy dinner ready whenever you need it.
