I did about five months total on the AIP Diet, and there was a lot of really good food that crossed my plate during that time. But without a doubt, these Instant Pot Swedish Meatballs were the family favorite from all my experiments. My husband requested them weekly. My daughter happily ate her mini meatballs. And I loved that I was able to have an AIP-friendly dinner that felt normal.
It felt like good stick-to-your-ribs comfort food. Which can be hard to come by when you aren’t eating grains, dairy, or potatoes, but is exactly what you want to be eating this time of year. This dish is packed with so much flavor, and the Instant Pot makes it so fast and easy to make—it’s just an all-around winner-winner-meatball-dinner.
Speaking of the Instant Pot, let’s talk about this little magical appliance. I have to admit I was über skeptical about the ole IP. I saw everyone scooping them up for years and thought, “But, Mommmmmmm, I don’t need another kitchen appliance.” I have a slow cooker. I have a stove. What’s the point?
But, I ended up caving on my Instant Pot bias for one single dish: bone broth. My naturopath wants me consuming bone broth daily, and spending 24-36 hours making it on the stovetop just wasn’t working for my lifestyle (and I’m not about to shell out $192 a quart for pre-made stuff). The Instant Pot can make bone broth in just a few hours! And then once the Instant Pot had a spot in my kitchen, I quickly started to use it for all kinds of things: hard boiled eggs, roast chickens, baked sweet potatoes, soups, stews, applesauce, yogurt. I am officially, 100%, head-over-heels in love with my Instant Pot.
As far as models go, I have the Instant Pot DUO 6-quart. BUT, because I do so much bulk cooking, I wish I had gotten the 8-quart instead. The six-quart works fine, but more often than not, I’ve wished for just a little more room (especially when trying to wedge spaghetti squash halves in there).
My recipe tester Isabel has the DUO Plus 6-quart (which is what you see in these pics and in the video). It’s got a few more bells-and-whistles, but I wouldn’t say it’s worth more than $15-$20 more than the regular DUO—don’t pay more than that. You can do everything with the regular DUO that you can with the DUO Plus, it just requires a few more button pushes.
Don’t have an Instant Pot? Ain’t no thang. I’ve included oven/stovetop instructions in the recipe below, too. I got you.
My favorite AIP-friendly way to serve these Instant Pot Swedish meatballs is over a bed of mashed cauliflower. If I wasn’t off potatoes and dairy, I’d serve them over top of the world’s most buttery mashed potatoes. Preferably made with Yukon Golds that I grew in my own garden. I’m a total mashed potato snob.
This would also be amazing over a bed of egg noodles, zoodles, spaghetti squash, or even mixed roasted root veggies. The meatballs and gravy are so incredibly flavorful that the vehicle for delivery isn’t nearly as important. Enjoy!
Instant Pot Swedish Meatballs with Mushroom Gravy
The whole family will love these comforting Instant Pot Swedish Meatballs with Mushroom Gravy. And thanks to the Instant Pot, dinner will be ready in 40 minutes!
Ingredients
- 1 pound ground beef
- 1/2 pound ground pork
- 1/4 cup fresh minced parsley, plus more for garnish
- 2 tablespoons dried minced onion
- 2 teaspoons dried sage
- 1/2 teaspoon ground nutmeg (or use mace if on AIP)
- 1/2 teaspoon sea salt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon black pepper (leave out if on AIP)
- 1/2 teaspoon crushed fennel seeds (leave out if on AIP)
- 8 ounces baby bella or button mushrooms, sliced (about 4 cups worth)
- 1 large yellow or white onion, diced (about 2 cups worth)
- 1/4 cup coconut aminos, tamari, or soy sauce (use coconut aminos if on AIP)
- 1/4 cup chicken or beef broth
- 1/2 cup full fat coconut milk (from the can)
- 2 tablespoons arrowroot powder
- Mashed cauliflower, mashed potatoes, egg noodles, zoodles, or cooked spaghetti squash, for serving (use cauliflower, zoodles, or spaghetti squash for AIP)
Instructions
- In a large mixing bowl, combine the beef, pork, parsley, dried minced onion, sage, nutmeg or mace, salt, garlic powder, pepper (if using), and fennel seeds. Using hands, mix until well combined. Form into 1” meatballs and set aside.
- In the pot of a 6-quart or larger Instant Pot, add in the mushrooms; onion; aminos, tamari or soy sauce; and broth. Gently layer the uncooked meatballs on top of the mixture.
- Close and seal the Instant Pot lid. Set to cook for 20 minutes on the “Meat/Stew” setting. When the timer goes off, immediately vent to release the steam.
- Remove the Instant Pot lid, and then turn on the “Saute” mode. In a small bowl, whisk together the coconut milk and arrowroot powder until smooth. Add to the Instant Pot, and gently stir the mixture to break up the meatballs and thicken the gravy. As soon as the gravy is thickened, about two minutes, turn off the Instant Pot.
- Serve meatballs and gravy over mashed cauliflower, mashed potatoes, egg noodles, zoodles, or cooked spaghetti squash. Sprinkle with additional parsley for garnish.
Notes
No Instant Pot? Make it in the oven! Preheat oven to 350°. Follow directions through step number two, except instead of placing the ingredients in an Instant Pot, place in a large oven-safe Dutch oven or pot and cover with lid. Bake in oven for 30-40 minutes, or until the mushrooms are cooked down and the meatballs are cooked through. Remove pot from the oven and place over medium-high heat on the stove. Mix together the coconut milk and arrowroot powder, add to the pot and gently stir the mixture to break up the meatballs and thicken the gravy. As soon as the gravy is thickened, about two minutes, remove from heat and serve.
Nutrition Information:
Yield: 4 Serving Size: 1 servingAmount Per Serving: Calories: 790Total Fat: 45gSaturated Fat: 20gTrans Fat: 1gUnsaturated Fat: 19gCholesterol: 185mgSodium: 1608mgCarbohydrates: 42gFiber: 8gSugar: 14gProtein: 57g
At Wholefully, we believe that good nutrition is about much more than just the numbers on the nutrition facts panel. Please use the above information as only a small part of what helps you decide what foods are nourishing for you.
