Looking for a summer-inspired lunch or dinner idea? These low FODMAP meatball kebabs will add a fun splash of colour and a rich, bold flavour to any table!
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Summer here in Canada is about 2 minutes long. So it's no surprise mornings are starting to feel a little crisper than I'd like here in Toronto. But I'm not quite ready to let go of the sunshine (or dust off my shovel)! So here's one last summer recipe to hold you over!
These easy meatball kebabs are absolutely fantastic! Grilled pineapple is one of my favourite summer flavours, so it didn't take much to convince me that these kebabs were a winner.
I also love that these kebabs are basted in a homemade BBQ sauce blend while they cook on the grill. I like to call this “live basting,” even though my husband insists that's definitely not what it's called (seriously, what the heck is it called, then? Let me know in the comments!).
Anyway, adding the BBQ sauce in layers while the ‘babs are cooking adds a savoury, smokey flavour you're going to love! Plus, the sugar will start to carmelize as it heats up which will create a rich, gooey sauce you'll be licking off your fingers for sure!
My last favourite thing about these meatball kebabs is that they're made with pre-cooked meatballs. Because the meat is already cooked through, these little kebabs are ready in 12-15 minutes! So you can have a finger-licking good dinner on the table in minutes, any night of the week. Heads up, though, if you're using frozen meatballs, you're going to want to thaw them first!
Keep it FODMAP friendly
These tasty low FODMAP meatball kebabs will add a splash of summer to your table all year long! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, meatballs. Because meats like turkey, beef, and pork are proteins, they don't contain any FODMAPs. But many pre-packaged meatballs often have sneaky FODMAPs like wheat bread crumbs, onions, garlic, and sometimes honey. If you can find low FODMAP meatballs at your local grocery store or from your local butcher, you're good to go. If you're not sure where to find them, you can try my easy low FODMAP turkey meatballs.
Next up, pineapple. According to Monash University, pineapple is low FODMAP in servings of 1 cup (140 g) per sitting. Servings of 1 cup (200 g) or more are high in the FODMAP fructan.
We'll be using 1 cup of pineapple chunks, total. That works out to 17.5 g per serving, which is well within Monash's recommended range.
We'll also be using red and green bell peppers. According to Monash, red peppers don't have any detectable FODMAPs. So you can eat as much red pepper as you'd like without adding to your FODMAP load.
Green peppers, however, do have FODMAPs. Monash has determined that green bell peppers are low FODMAP in servings of 1/2 a cup (52 g) per sitting. Servings of 1/4 of a medium pepper (about 75 g) are high in the FODMAP sorbitol.
We'll be using two small pieces of green pepper per kabab. That works out to about 5.25 g per serving, which is within the recommended range.
This recipe also calls for BBQ sauce. Many low FODMAP BBQ sauces call for high FODMAP ingredients like onion, garlic, honey, and molasses. So low FODMAP sauces can be hard to come by.
If you don't have a low FODMAP BBQ handy, you can grab this Monash certified BBQ sauce from Fody Foods Co. If you prefer to make your own, you can also try my quick and easy low FODMAP BBQ sauce recipe.
We'll also be using low-salt soy sauce. According to the Monash app, soy sauce is low FODMAP in servings of 2 tbsp (42 g) per sitting. Though, Monash doesn't list a maximum serving size. According to the Monash University website, foods with no maximum serving listed can be eaten in large servings without going over your FODMAP threshold.
We're only using 2 tbsp total, though. This works out to 5.25 g per serving, which is well within the recommended range.
Next up, fresh ginger. Using fresh ginger will give our sauce a ton of pizzaz! Lucky for us, ginger doesn't have any detectable FODMAPs. So you can enjoy a fresh pop of flavour without any extra FODMAPs.
Last but not least, cane sugar syrup. Since cane sugar is equal parts glucose and fructose, it's digested properly by the body. This means there aren't any fructose molecules floating around your gut and getting into trouble. Because of this, cane sugar syrup is low FODMAP.
Once you're done your re-challenges, if you tolerate fructose, you can swap out your cane sugar syrup for honey, if you'd prefer.
Pick your sidekick
These low FODMAP meatball kebabs will keep you dreaming of summer all year long! If you think your kebab looks a little lonely, try serving it with a cup of brown rice or some low FODMAP flat noodles! Bonus marks if you save a little BBQ sauce to sauce up your grains!
You are what you eat! Check out the notes below to see how many servings of each FODMAP group are in one of these low FODMAP meatball kebabs!
Fructose = 0.06
Lactose = 0.17
Fructan = 0.13
GOS = 0.17
Polyol = 0.62 (0.08 mannitol, 0.54 sorbitol)
Heads up! This FODMAP math was done using my low FODMAP meatballs and my low FODMAP BBQ sauce recipes. If you use a different product, don't forget to adjust your FODMAP math! If you need help figuring out the math, you can download a cheat sheet in my VIP resource library.
Want to try these low FODMAP meatball kebabs? Don't forget to PIN THIS RECIPE for later!Print
Enjoy the taste of summer all year long with these quick and easy low FODMAP meatball kebabs!
- 1/3 cup low FODMAP bbq sauce
- 1 tbsp low-salt soy sauce
- 1 tbsp fresh ginger, grated
- 2 tsp low FODMAP cane sugar syrup
- 1 tsp sesame oil
- 32 low FODMAP meatballs, precooked
- 1 cup fresh pineapple, chopped into 32 pieces
- 1 red bell pepper, chopped into 16 pieces
- 1 green bell pepper, chopped into 16 pieces
- 8 12″ skewers
- Preheat your BBQ to medium-high heat. If you're using wooden skewers, soak them in warm water for at least 20 minutes.
- Combine the bbq sauce, soy sauce, ginger, cane sygar syrup, and sesame oil in a small bowl. Set aside.
- Thread the remaining ingredients onto the sekwers in the following order: 1 meatball | 1 pineaple | 1 red pepper | 1 meatball | 1 pineapple | 1 green pepper – Repeat until you have 4 meatballs, 4 pineapples, 2 red peppers, and 2 green peppers on each skewer
- Brush each skewer lighly with oil to prevent them from sticking, then place each skewer on your grill. Let the kebabs sit for 2 minutes, then brush them with the bbq sauce and roll them over 1/4. Once all of the kebabs have been rolled over, start at the beginning and brush them down and roll them again. Continue brushing and rolling the skewers for 12 – 15 minutes (or until the meatballs are heated through). Serve immediately.
- Recommended low FODMAP serving – 1 skewer
- Category: Lunch, Dinner
- Method: BBQ
- Cuisine: American
- Serving Size: 1 kebab
- Calories: 236
- Sugar: 9
- Sodium: 435
- Fat: 11
- Saturated Fat: 3
- Unsaturated Fat: 0
- Trans Fat: 0
- Carbohydrates: 19
- Fiber: 2
- Protein: 16
- Cholesterol: 83
Keywords: BBQ, Kebabs, Beef Kebabs, Pineapple Kebabs, Grilled Pineapple
These low FODMAP meatball kebabs will be a family favourite all year round! If you like this recipe, don't forget to share it! Together we'll get the low FODMAP diet down to a science!
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