Hearty Swedish Meatball Soup

This hearty Swedish meatball soup takes classic comfort to a new level with tender chicken or turkey meatballs, creamy broth, and wholesome brown rice. Infused with warm spices and fresh herbs, it’s a protein-packed, nourishing bowl that’s satisfying, dairy-optional, and deeply flavorful.

Why You’ll Love This Recipe

• A comforting twist on classic Swedish meatballs

• High in protein and rich in flavor

• Creamy texture without needing heavy dairy

• Naturally gluten-free when using compliant bread

• Balanced with whole grains, lean meat, and healthy fats

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the Swedish Meatballs:

• 3 slices Ezekiel bread or bread of choice, very well toasted

• 1/4 cup unsweetened milk of choice

• 1 1/2 lbs ground chicken or turkey

• 1 large egg

• 2 teaspoons smoked paprika

• 2 teaspoons dry mustard powder

• 1/2 teaspoon onion powder

• 1/2 teaspoon garlic powder

• Sea salt and freshly ground black pepper, to taste

For the Soup:

• 1 tablespoon olive oil or avocado oil

• 2 tablespoons ghee or clarified butter

• 1 large onion, finely diced

• 4 cups chicken bone broth

• 3 tablespoons arrowroot powder or cornstarch

• 1/4 cup coconut aminos, tamari, Bragg’s liquid aminos, or low-sodium soy sauce

• 1 tablespoon Dijon mustard

• 1 (15 oz) can unsweetened coconut milk or milk of choice

• 1 tablespoon apple cider vinegar

• 1 cup brown rice

• Sea salt and freshly ground black pepper, to taste

• 2 tablespoons minced fresh parsley, for garnish

• Red pepper flakes, optional

directions

1. Soak the Bread: Place toasted bread in a bowl and pour over the milk. Let soak for 10 minutes, then gently squeeze out excess liquid.

2. Make the Meatballs: In a large bowl, combine the soaked bread, ground chicken or turkey, egg, paprika, mustard powder, onion powder, garlic powder, salt, and pepper. Mix until just combined and form into 14–16 small meatballs.

3. Brown the Meatballs: Heat olive oil and ghee in a Dutch oven over medium heat. Add the meatballs and cook for 6–8 minutes, turning occasionally, until browned and mostly cooked through.

4. Add Onion: Add the finely diced onion and sauté for another 3–4 minutes until soft and fragrant.

5. Mix the Slurry: In a small bowl, whisk arrowroot powder with a few tablespoons of broth. Stir in coconut aminos and Dijon mustard. Set aside.

6. Simmer the Soup: Add the remaining broth, coconut milk, apple cider vinegar, and brown rice to the pot. Stir gently. Bring to a boil, then reduce to a simmer and cook uncovered for 20–25 minutes, or until rice is tender.

7. Thicken: Stir in the arrowroot slurry. Simmer on low for 5 minutes until slightly thickened.

8. Finish & Serve: Season with salt and pepper to taste. Garnish with fresh parsley and optional red pepper flakes. Serve hot.

Servings and timing

Servings: 6 servings
Prep Time: 20 minutes
Cooking Time: 32 minutes
Total Time: 52 minutes
Calories: Approximately 430 kcal per serving

Variations

• Use white rice, quinoa, or cauliflower rice instead of brown rice

• Swap ground chicken or turkey with lean ground beef if preferred

• Add chopped mushrooms or spinach for extra veggies

• Use oat milk or almond milk instead of coconut milk if desired

• Make it spicier by stirring in cayenne or additional red pepper flakes

storage/reheating

• Refrigerate: Store in an airtight container for up to 4 days

• Freeze: Cool completely and freeze in portioned containers for up to 2 months

• Reheat: Warm gently over medium heat, adding a splash of broth if needed to loosen the soup

FAQs

Can I make this soup dairy-free?

Yes — it’s already dairy-optional. Use plant-based milk and avoid butter by using only oil.

Can I use pre-cooked rice?

Yes. Stir it in during the last 5–10 minutes of simmering to prevent overcooking.

What’s a good substitute for arrowroot powder?

Cornstarch works equally well. Use the same amount to thicken the soup.

Are the meatballs baked or fried?

They’re browned directly in the pot, then finish cooking in the simmering soup.

Can I make this ahead of time?

Yes. It stores well and the flavors deepen over time. Just reheat gently.

Is this soup gluten-free?

Yes, as long as the bread and soy sauce alternative used are gluten-free.

Can I use frozen meatballs?

For best texture and flavor, fresh is preferred, but fully cooked frozen meatballs can be used in a pinch.

What’s the purpose of apple cider vinegar?

It adds brightness and balances the richness of the broth and meat.

How can I make this spicier?

Add more red pepper flakes or a pinch of cayenne to the soup base.

Can I omit the rice?

Yes. The soup will still be rich and hearty without it — or use a grain-free alternative.

Conclusion

Hearty Swedish meatball soup is a wholesome, protein-rich dish that delivers all the comfort of traditional Swedish meatballs in a creamy, spoonable format. It’s nourishing, flavorful, and completely customizable — perfect for cozy nights or make-ahead lunches.

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