Looking for a quick and easy dinner idea? These low FODMAP turkey meatballs will hit the spot! Ready in 30 minutes, these savoury meatballs will be a family favourite in no time!
I’ve always been afraid of making meatballs. I think it’s a combination of not wanting to stick my hands in a bowl of raw meat and worrying I just don’t have the “meatball magic.”
If you’re also a little hesitant to try your hand at meatball making, cast your fears aside, friend! These low FODMAP turkey meatballs are indeed made of magic. But, they’re so easy to make you’ll wonder why you ever settled for packaged meatballs in the first place.
Heads up, this recipe makes a TON of meatballs. Eighteen, in fact. Don’t panic! You can eat all 18 if you want to (I won’t judge). But, in case that’s not your jam, these little babies are also freezer friendly. So, keep your extras for an easy dinner on-the-go.
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Keep It FODMAP Friendly
Looking for an easy meal that tastes like magic? These low FODMAP turkey meatballs are in it to win it! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, eggs and turkey. Since these are both proteins, they don’t have any FODMAPs. This means they won’t add to your FODMAP load.
Next up, low FODMAP bread crumbs. If you’re in the elimination phase of the program, you’ll need to use gluten-free breadcrumbs. Remember, unless you have celiac disease, you’re avoiding the FODMAP fructan in wheat, not gluten itself.
You should also check the label for other high FODMAP ingredients like inulin (chicory root), honey, onion or garlic powder, etc. Remember, while gluten-free products are free from wheat, they’re not necessarily free of FODMAPs.
Next up, parmesan. According to the Monash app, parmesan cheese is low FODMAP in servings of 1/3 of a cup (40 g) per sitting. Servings of 4 cups (500 g) or more are high in lactose. Our recipe uses 1/2 a cup of parmesan cheese for 18 meatballs. That works out to 1.3 tsp per meatball. This is well within the recommended range.
We’ll also be using leeks. Monash University has said the green part of a leek is low FODMAP in servings of 2/3 of a cup (54 g) per sitting. Servings of 1 cup (75 g) or more are high in the FODMAP mannitol. Our recipe uses 1/4 cup of leeks (green part only) for 18 meatballs. That works out to 0.7 tsp per meatball which is well within the recommended range.
Last but not least, fresh parsley. According to the Monash app, fresh parsley is low FODMAP in servings of 1 cup (16 g) per sitting. But, Monash doesn’t list a maximum serving size. Our recipe uses 2 tbsp of fresh parsley, which is well within the recommended range.
Pick Your Headliner
If you’re not into meatball nudity, try these turkey meatballs with my marinara sauce or my spicy pasta sauce. But, if you want to shake things up, try your meatballs as an appetizer with this easy low FODMAP BBQ sauce!
You are what you eat! Check out the notes below to see how many servings of each FODMAP group are in three of these low FODMAP turkey meatballs.
Fructose = 0.3
Lactose = 0
Fructan = 0.3
GOS = 0
Polyol = 0
Want to try these low FODMAP turkey meatballs? Don’t forget to PIN THIS RECIPE for later!
Looking for an easy dinner idea? These low FODMAP turkey meatballs will be a family favourite in no time!
- 1 egg
- 1 cup low FODMAP bread crumbs
- 0.5 cup parmesan cheese
- 1 lb ground turkey
- 0.25 cup leeks - green part only (minced)
- 1 tsp oregano
- 0.5 tsp salt
- 0.5 tsp pepper
- 2 tbsp fresh parsley (chopped)
Preheat your oven to 350 degrees and line a baking tray with parchment paper. Set aside.
Combine all your ingredients in a big bowl and mix them together with your hands. Then, divide them into 18 equally sized balls and stick them on your baking tray. Bake for 30 minutes (or until the meatballs are cooked through).
These low FODMAP turkey meatballs will be a family favourite in no time! 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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© 2019 Amy Agur – The FODMAP Formula
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