Here’s my tried-and-true recipe for low FODMAP turkey meatballs, made with simple ingredients, fresh herbs, and gluten-free breadcrumbs. They’re tender, flavorful, and perfect for anyone following a low FODMAP diet.
These meatballs have become a regular on our weekly dinner menu. I usually make a double batch to freeze half for busy weeknights. Nothing better than having a healthy, ready-to-go meal in the freezer, right?
Why You’ll Love These Turkey Meatballs
- IBS-friendly – These meatballs are specially crafted to be low FODMAP, making them perfect for people with sensitive stomachs or IBS without sacrificing taste.
- Lighter option – Made with lean ground turkey instead of beef, these meatballs are a healthier alternative that’s still packed with protein and flavor.
- Basic ingredients – You’ll only need a handful of common ingredients that are easy to find in any grocery store, even with the low FODMAP requirements.
- Quick preparation – With just 40-50 minutes from start to finish, these meatballs are perfect for busy weeknight dinners when you want something homemade but don’t have hours to spend in the kitchen.
What Kind of Ground Turkey Should I Use?
For meatballs, you’ll want to pay attention to the lean-to-fat ratio in your ground turkey. Regular ground turkey (93% lean) is ideal for meatballs since it has just enough fat to keep them moist and flavorful without being too heavy. While you can use extra lean ground turkey (99% lean), your meatballs might end up a bit dry unless you add some olive oil to the mix. Ground turkey thigh meat is another good option that naturally has more fat and tends to produce juicier meatballs. Just make sure your ground turkey is fresh – if using frozen, thaw it completely in the fridge overnight and drain any excess liquid before mixing with the other ingredients.
Options for Substitutions
Since this is a low FODMAP recipe, it’s important to be careful with substitutions to keep it gut-friendly. Here are some safe swaps you can try:
- Low FODMAP breadcrumbs: If you can’t find low FODMAP breadcrumbs, you can make your own using gluten-free bread, or use crushed rice crackers, quinoa flakes, or ground oats (make sure they’re certified gluten-free if you’re sensitive).
- Ground turkey: Ground chicken works perfectly as a 1:1 replacement. You could also use lean ground pork, though it will change the flavor slightly.
- Leeks (green portion): The green parts of spring onions/scallions are a perfect low FODMAP substitute. Use the same amount as called for with the leeks.
- Parmesan cheese: Any aged hard cheese like pecorino romano or aged cheddar will work, as aged cheeses are naturally low in lactose.
- Egg: If you need an egg-free version, try 2 tablespoons of ground chia seeds mixed with 6 tablespoons of water (let it sit for 5 minutes before using).
- Fresh parsley: You can swap this with other low FODMAP herbs like fresh basil or chives, or use 2 teaspoons of dried parsley instead.
Watch Out for These Mistakes While Cooking
The biggest challenge with turkey meatballs is preventing them from becoming dry and tough – since turkey is lean, it’s crucial to avoid overcooking them and to check their internal temperature reaches 165°F but not much higher. Another common mistake is overmixing the meat mixture, which can lead to dense, rubbery meatballs – instead, mix the ingredients just until combined, using gentle hands to maintain tenderness. To prevent your meatballs from falling apart while cooking, chill them in the refrigerator for at least 30 minutes before cooking, and resist the urge to constantly flip them – give them time to develop a nice crust on each side. For extra moisture and flavor, consider adding a tablespoon of low FODMAP olive oil to the mixture, and make sure all your meatballs are roughly the same size (about 1.5 inches in diameter) so they cook evenly.
What to Serve With Turkey Meatballs?
These low FODMAP turkey meatballs are super flexible when it comes to serving options! For a classic pasta night, serve them over your favorite gluten-free spaghetti or zucchini noodles with a low FODMAP marinara sauce. If you’re keeping things light, try them alongside roasted vegetables like carrots, green beans, or bell peppers, which are all FODMAP-friendly choices. You can also turn these meatballs into sliders by placing them on gluten-free rolls with a bit of lactose-free cheese, or serve them over rice with a simple olive oil and herb sauce for a quick and satisfying meal.
Storage Instructions
Keep Fresh: These turkey meatballs stay good in an airtight container in the fridge for up to 4 days. They’re perfect for meal prep – I like to make a batch on Sunday and use them throughout the week for quick lunches or dinners with your favorite low FODMAP pasta or zucchini noodles.
Freeze: Want to save some for later? Let the meatballs cool completely, then place them on a baking sheet and freeze until solid (about 1-2 hours). Transfer them to a freezer bag or container and they’ll keep for up to 3 months. This method prevents them from sticking together, so you can grab just what you need!
Reheat: To warm up your meatballs, pop them in the microwave for 1-2 minutes, or heat them in a covered skillet with a bit of sauce over medium-low heat. If reheating from frozen, no need to thaw first – just add a few extra minutes to the heating time and make sure they’re heated through to the center.
| Preparation Time | 10-15 minutes |
| Cooking Time | 30-35 minutes |
| Total Time | 40-50 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 1200-1400
- Protein: 100-110 g
- Fat: 60-70 g
- Carbohydrates: 80-90 g
Ingredients
- 1 egg
- 1 cup low fodmap breadcrumbs
- 1/2 cup parmesan cheese
- 1 pound ground turkey
- 1/4 cup leeks, minced (green portion only)
- 1 teaspoon oregano
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 2 tablespoons chopped fresh parsley
Step 1: Prepare the Baking Tray and Preheat the Oven
Start by preheating your oven to 350°F (175°C).
While the oven is heating up, line a baking tray with parchment paper.
Set the tray aside for now, as you’ll use it after preparing the meatballs.
Step 2: Make the Meatball Mixture
In a large bowl, combine all of your ingredients.
Use your hands to mix everything together thoroughly, ensuring that all components are well integrated.
This will help the flavors meld and ensure a uniform texture throughout the meatballs.
Step 3: Shape and Bake the Meatballs
Once the mixture is well combined, divide it into 18 equally sized portions.
Roll each portion into a ball with your hands and place it onto the prepared baking tray.
Ensure the meatballs are evenly spaced on the tray to allow for even cooking.
Bake the meatballs in the preheated oven for about 30 minutes, or until they are cooked through and golden brown.
Step 4: Serve and Enjoy
After the meatballs have finished baking, remove them from the oven and allow to cool slightly.
Serve them hot as a delicious appetizer or alongside your favorite pasta or salad.
Enjoy your homemade meatballs!