Allergy-Free Meatballs with DF Cream Sauce (grain, egg, & dairy-free)


Meatballs! Dairy, Egg, and Grain Free! GAPS-Friendly :). Think you need to give up meatballs just because you are on a special diet? No way! These meatballs hold together and are super tasty even without dairy, egg, or grain! And they come with a great dairy-free mushroom sauce to boot!

{If you’re on the paleo diet or have food allergies to dairy or egg, making meatballs can be a chore.  My mom’s Homemade Spaghetti and Meatballs was one of my favorite childhood meals.  My mom would simmer the sauce all day and then would serve us a bunch on a piece of bread when it was almost done…..


Well, my son is deathly allergic to dairy and egg whites, and we are also gluten-free, so I haven’t attempted meatballs in a loooooong time.

So you can imagine that I am excited that today, Leah, from Ponderings From My Heart brings to you (and to me :)) a meatball recipe that should suit almost any family with special dietary needs. 

These meatballs are Dairy, Egg, and Grain-free–and they look amazing!  Here’s Leah with the post…..}

Remember this song?

“On top of spaghetti, all covered with cheese. I lost my poor meatball when somebody sneezed.”

When I was handed a list of food sensitivities longer than my arm, lose my poor meatball I did.

I was sensitive to eggs, dairy, wheat, gluten, peanuts, etc… I didn’t think I was ever going to be able to eat a delicious meatball again.

Until I discovered you actually can make an egg-free, dairy-free, grain-free meatball without sacrificing tenderness and flavor!

Meatballs with Mushroom Sauce - Meatball ingredients in bowl
If you’ve been on almost any kind of diet you’ve probably had to give up many of your favorite comfort foods.

For me, I’ve really missed my mom’s moist meatballs. With gravy. On lefse. Long sigh… {From Adrienne:  I had never heard of lefse. It’s a traditional Norwegian flatbread.  That would taste great with meatballs!}

The egg-free GAPS meatball recipes that I tried turned out bland and dry. So dry, in fact, they crumbled before I could even serve them onto plates.

Not exactly reminiscent of my mom’s savory moist meatballs–and a far cry from the word “comfort”.

Although I still miss my mom’s lefse, I think I’ve finally found a GAPS-friendly meatball worthy of the word “comfort”.

This meatball recipe is the result of marrying my mom’s savory meatball recipe with a GAPS-friendly version.

The final product is a moist and tender meatball without the eggs, bread crumbs, or any “illegal” ingredients.

Meatballs in pan


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Meatballs and Mushroom Sauce - Grain, Egg, and Dairy Free
And there you have it! A special-diet and even GAPS Diet-friendly, yet savory, meatball that is so tender you can even serve it at dinner parties.

Your traditional food guests will never know the difference!


“Hold on to your meatballs. And don’t ever sneeze.”

(From Adrienne:  Even if you do sneeze, I think these will hold together! And maybe if we are on gut-healing diets, we’ll be sneezing less :)!

And I’m thinking these meatballs would taste great on my Focaccia Flax Bread….hmmmmm.)

I haven’t talked about the GAPS Diet much on this blog, but it’s a very compelling gut-healing protocol.  The book is a fantastic read.  Here is the book in case you’d like to check it out.  I promise, it has a lot of holds on it if it’s even available at your local library!}

Gut and Psychology Syndrome

What Favorite Recipe are You Hoping to Makeover to a Healthified Version?

profilepicture150Leah, wife and mother to two, lives in the great southwest where the lizards and rattlesnakes slither. She sometimes manages to sneak from beneath the dinner dishes and laundry piles to share new discoveries she’s made in her journey through life. You can find her writing at: and on Facebook here.



Shared at Growing Home, Sugar Bee Crafts, and Not Just a Housewife.




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  1. My kids are on GAPS diet now and I had to learn to make meatballs without fillers like bread crumbs and they are delicious! I always wondered WHY we added them when we can get more flavor without fillers. I don’t even add eggs or egg replacers. Just meat, herbs, onions and garlic. In this case, less is definitely MORE! I make hamburgers this way too! And my kids love beef breakfast ‘sausages’ made this way since they can’t eat packaged sausages. I have to try your mushroom sauce. Thanks for the recipe!

    • So glad to hear it Karen!!! So yours stick together even without flax?

      • Yup. No egg replacers. I make sure the grass-fed ground meat has fat. The fats hold them together and keeps them moist. I add herbs like Tarragon, Parsley, Cumin and curry powder for extra kick but mainly, onion and garlic finely diced and minced. :)

  2. How about using cream instead of coconut milk when not doing dairy free?