Coach Ray

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Healthy Recipe
Chef Ray

Chef Ray: Low-Carb “Swedish” Meatballs in Gravy

This recipe is Keto approved bringing together a more traditional meal of meat and vege.

From: Sullivan, Kristie; Wallentin, Jill; Low-Carb “Swedish” Meatballs in Gravy

Serves: 8


  • 450g ground beef
  • 450g ground pork
  • 2 eggs
  • 2 tbsp dried parsley
  • 2 tbsp dried minced onion
  • 1 tsp salt
  • 1 tsp garlic powder
  • 125ml ground pork rinds
  • 125ml parmesan cheese, freshly grated


  • 475ml beef broth
  • 125ml sour cream
  • 1 tsp salt
  • ½ tsp ground black pepper
  • 50g salted butter
  • 60ml red onions, minced
  • ¼ tsp Worcestershire sauce
  • 1 pinch instant coffee powder (optional)

Creamy Cauliflower

  • 900g cauliflower
  • 200g cream cheese
  • 75g butter
  • salt and ground black pepper

For serving

  • 225ml radishes


  1. Preheat oven to 190ºC (375ºF).
  2. In a large mixing bowl, mix all of the ingredients until thoroughly combined. Shape the meat mixture into 1½ inch balls.
  3. Place meatballs on a baking sheet in a single layer approximately 1-2cm (½”) away from each other.
  4. Bake for 15 to 20 minutes or until meatballs are browned and cooked thoroughly.

Keto Gravy

  1. Brown the onion in butter in a large skillet.
  2. Add salt, pepper, broth, Worchestershire sauce and coffee powder. Let simmer for 15 to 20 minutes. Reduce heat to low and stir in the sour cream.
  3. Add the cooked meatballs to the gravy and let simmer on low for an additional 5 to 10 minutes. Serve hot.

Creamy Cauliflower

  1. While the gravy is simmering, start preparing the cauliflower. Place a pot of water on the stove and bring it to a boil.
  2. Divide the cauliflower into florets and add to the boiling water along with a generous pinch of salt.
  3. Cook for about 8-10 minutes or until soft but not mushy.
  4. Drain the cauliflower and discard the water.
  5. Add cream cheese and butter to the pan and use a fork or a masher to mix. Add salt and pepper to taste.

If you want extra-thick gravy, feel free to add 2 tablespoons of cream cheese on top of the sour cream and simmer until you thicken the gravy to the desired consistency.

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.

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If you enjoyed this recipe here is one I published last year:


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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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