Classic Low-FODMAP Italian Meatballs Recipe; Gluten-free

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Just because you are on the low-FODMAP diet, it does not mean you can’t enjoy all your favorite foods (one of my personal mantras).  Here is a classic recipe for low-FODMAP Italian Meatballs that is full of the flavors you love.  These low-FODMAP Meatballs are great with low-FODMAP spaghetti or other pasta, or in a low-FODMAP meatball sandwich.

Pair these low-FODMAP Meatballs with my low-FODMAP Marinara sauce recipe for the perfect combination, and added vegetable nutrients.  Low-FODMAP Meatballs are rich, filling and disappear fast!  A meal you can be proud to serve your family.  This recipe is also gluten-free.

I love using my low-FODMAP Happy Spice Italian Seasoning to make this low-FODMAP recipe even easier.

Check out over 400 more free low-FODMAP recipes on my blog.

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Be healthy and happy,

Rachel Pauls, MD


Classic Low-FODMAP Italian Meatballs (with Spaghetti); Gluten-free

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients

Serves 4

Prep time 15 minutes, plus chilling

Cook time 20 minutes

Total time 35-40 minutes

Ingredients

  • 1 cup low-FODMAP, gluten-free bread crumbs (try my low-FODMAP Breadcrumbs recipe)
  • 5 tablespoons low-FODMAP milk (such as almond milk or lactose-free)
  • ¼ cup grated Parmesan cheese, plus additional for garnish if desired
  • 3 tablespoons minced fresh parsley
  • 1 large egg yolk
  • 1 tsp salt
  • 1 tsp freshly ground black pepper
  • 1 tablespoon low-FODMAP Happy Spices Italian Seasoning
  • 1 pound extra lean ground beef, or your favorite ground meat
  • 1 tablespoon garlic-infused olive oil
  • 2 tablespoons canola or olive oil (for frying)
  • 16 ounces Rachel’s best low-FODMAP spaghetti/ marinara sauce
  • 12 ounces low-FODMAP, gluten-free pasta of your choice, prepared and tossed with olive oil or butter

Directions

Prepare the low-FODMAP meatballs

  • Combine the breadcrumbs and low-FODMAP milk in a bowl
  • Add the parmesan, parsley, egg yolk, salt, pepper, Happy Spices Italian Seasoning and mix
  • Add the ground beef and the infused oil and mix until all combined well
  • Form mixture into 1.5 inch round balls (about 12) and refrigerate until firm (About 15 minutes)
  • In a large skillet, heat remaining oil, then add meatballs and brown them on all sides, about 10 minutes
  • Transfer meatballs to paper towel-lined plate
  • Drain oil from skillet
  • Place the low-FODMAP marinara sauce into the skillet to warm
  • Add meatballs to sauce and simmer about 10 minutes
  • Plate low-FODMAP pasta and top with sauce and meatballs, garnish with sprinkled parmesan and fresh parsley

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Comments Rating 5 (2 reviews)

17 Responses

  1. Yum!

    My husband has IBS and I am vegetarian, so neither of us had had meatballs for years–at least 20 for me! We used the Beyond Beef crumbles instead of ground beef. They were great! Very filling, too. We’re adding them to the rotation.

    1. Krys,
      We are so glad to hear that you enjoyed the recipe! While we cannot confirm that the product you used instead of beef is low-FODMAP, we are glad to hear that it does not cause any digestive issues for you. Have a wonderful day 🙂

  2. Italian cuisine is my favorite! My favorite Italian food is calamari. Do you plan to come up with a Low-Fodmap Calamari recipe? I miss having calamari.

        1. Imani,
          Typically proteins such as plain chicken, beef, pork, fish and shellfish are ALL low-FODMAP, since they contain NO carbohydrates. You should be safe to enjoy calamari, provided you purchase the squid only, with no added seasoning or broths. Good luck!

  3. Hi! Could you freeze these meatballs? How would you recommending freezing them so I always have some handy? Thank you!

    1. Stephanie,
      Great question! You should be able to freeze them either raw or cooked. Check out this link for tips, and storage guidelines 🙂
      Good luck!

  4. Life Saving

    I have been craving Italian so much this last week after being on the low FODMAP diet for a month. This recipe was so easy to follow, so quick to make, and so delicious. My boyfriend who doesn’t need a special diet was just as thrilled as I was with the recipe. Thank you!

  5. Hello! I love this recipe so much and so many others you have! I just was wondering tips for helping the meatball keep shape, a lot of mine fell apart while I was trying them.
    Could you instead bake them?
    Thanks so much!

    1. Hi Roni,
      We think the meatballs staying together has a lot to do with not overhanding, keeping the meatballs cool, as well as the choice of breadcrumbs. We use homemade low-FODMAP breadcrumbs, these tend to be more moist than the types you buy at the store. We have not had issues with these being to loose with frying. Another tip: if you chill the meatballs before putting in the skillet that may help. Feel free to experiment with baking them too- let us know if you do. Good luck!

  6. Great recipe. I had my grandkids over for dinner. These came together quickly, they were tender and all liked them. I served then with penne, a salad, and ice cream for dessert. I didn’t use the family friendly spices but used the individual ones I prefer.

  7. I was very happy with the taste and texture of these meatballs even though I was missing the garlic infused oil. I used dried parsley instead of fresh. Can’t wait to try them again with all the suggested ingredients.

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