🥘 Ingredients

Swedish Chicken Meatballs

• 2 lb / 32 oz (907 g) ground chicken, 93% lean

• 2 large (100 g) eggs

• 1/2 cup (50 g) gluten-free breadcrumbs

• 1 tbsp (15 g) garlic-infused olive oil

• 3/4 tsp (2 g) ground allspice

• 1/2 tsp (1 g) ground nutmeg

• 1/2 tsp (1 g) white pepper

• 1 tsp (6 g) salt

• 3 tbsp (12 g) fresh flat-leaf parsley, finely chopped

• 1 tbsp (3 g) fresh dill, finely chopped

Creamy Style Pan Gravy

• 1.5 cups (360 g) low-sodium chicken broth, FODMAP-friendly

• 1 tbsp (15 g) low-sodium tamari, FODMAP-friendly

• 1/4 tsp (1 g) ground allspice

• 1/4 tsp (1 g) white pepper

• 1 tbsp (8 g) cornstarch mixed with 2 tbsp (30 g) cold water

• 2 tbsp (30 g) lactose-free plain unsweetened dairy-free milk, such as almond or rice, optional, for a creamier finish

Dill Potatoes

• 2 lb / 32 oz (907 g) baby potatoes, halved

• 4 cups (960 g) water, for boiling

• 1 tsp (6 g) salt, for boiling water

• 2 tbsp (6 g) fresh dill, chopped

• 1/2 tsp (3 g) salt, for seasoning after boiling

• 1/4 tsp (1 g) white pepper

• 1 tbsp (15 g) fresh lemon juice

Green Beans

• 1.5 lb / 24 oz (680 g) fresh green beans, trimmed

• 1 tbsp (15 g) garlic-infused olive oil, completes the 2 tbsp total oil budget

• 1/2 tsp (3 g) salt

• 1/4 tsp (1 g) white pepper

• 1 tbsp (15 g) fresh lemon juice

• 1/2 cup (120 g) low-sodium chicken broth, FODMAP-friendly, for steaming

Garnish

• 2 tbsp (6 g) fresh dill, chopped

• 3 tbsp (12 g) fresh flat-leaf parsley, chopped

• 1 medium (60 g) lemon, cut into wedges

🔪 Instructions

1. Preheat oven to 425°F (220°C). Line a sheet pan with parchment paper.

2. Make the meatballs. In a large bowl combine ground chicken, eggs, breadcrumbs, garlic-infused olive oil, allspice, nutmeg, white pepper, salt, parsley, and dill. Mix until just combined, taking care not to overmix. Roll into 18 equal balls, roughly 2 inches each. Arrange on the sheet pan.

3. Bake the meatballs. Place in the oven and bake 18 to 20 minutes, until golden and the internal temperature reaches 165°F (74°C).

4. Boil the potatoes. While the meatballs bake, place the baby potatoes in a large saucepan, cover with salted water and bring to a boil. Cook 12 to 14 minutes until fork tender. Drain well and return to the pot. Toss with dill, salt, white pepper, and lemon juice while still hot. Keep covered to stay warm.

5. Cook the green beans. Heat garlic-infused olive oil in a large skillet over medium-high heat. Add the green beans, salt, and white pepper. Toss to coat, add broth, cover and steam 4 to 5 minutes until just tender. Remove the lid, increase heat to high and cook off the remaining liquid 1 to 2 minutes. Squeeze lemon juice over the top. Remove and set aside.

6. Make the gravy. In a small saucepan over medium heat, combine broth, tamari, allspice, and white pepper. Bring to a simmer, stir in the cornstarch slurry, and cook 2 to 3 minutes, stirring constantly, until the gravy thickens enough to coat a spoon. Stir in the dairy-free milk if using for a creamier finish. Remove from heat.

7. Combine. When the meatballs are done, transfer them to the gravy and turn gently to coat.

8. Serve. Plate the dill potatoes, top with 3 meatballs per serving and a spoonful of gravy, green beans alongside. Garnish with fresh dill, parsley, and a lemon wedge.

Approximate Nutrition Per Serving

• Calories: ~570

• Protein: ~45 g

• Carbohydrates: ~66 g

• Fat: ~15 g

Notes

• Allspice and nutmeg are the signature. The warm, gently sweet spicing from allspice and nutmeg is what makes a meatball taste distinctly Swedish rather than Italian or Middle Eastern. The quantities are deliberately restrained, as this profile is about subtle warmth rather than bold heat, which sets it apart from every other profile in the rotation.

• White pepper over black. White pepper is traditional in Swedish cooking and gives a rounder, earthier heat without the sharp bite of black pepper. It is used throughout the plate to keep the flavor cohesive. Black pepper works if that is what you have.

• Dill is the fresh note. Fresh dill runs through the potatoes, the green beans finish, and the garnish, giving the whole plate the bright, herby lift that is characteristic of Scandinavian cooking. It is worth using fresh rather than dried here.

• The gravy is the classic touch. Swedish meatballs are traditionally served in a creamy gravy. This version builds a light, FODMAP-safe pan gravy thickened with cornstarch, with an optional splash of dairy-free milk for creaminess. It stays well within the oil and fat budget since it uses no butter or cream.

• Cornstarch slurry tip. Always mix cornstarch with cold water before adding to the hot broth to avoid lumps.

• Gluten-free breadcrumb check. Confirm no added onion or garlic powder. Ian's Plain Panko is a reliable option.

• Dairy-free milk check. If using, choose an unsweetened, plain variety. Confirm it is low FODMAP, as some nut milks add inulin or other additives. A small 2 tbsp splash across 6 servings is negligible regardless.

• Broth check. Confirm no onion or garlic on the label.