Low-FODMAP & Gluten-free Italian Wedding Soup. Flavorful meatballs, in a hearty broth with veggies & pasta. This soup warms from the inside.
If you are looking for a new low-FODMAP soup, I have just the recipe.
Italian wedding soup is a classic. Handmade meatballs, nestled in a savory chicken soup, filled with chewy bits of pasta, carrots, and spinach. Perfect for a cold winter day, or lovely as a lunch in the summertime. It goes well with anything.
If you have enjoyed this soup, then you are going to love my low-FODMAP version even more. I used a combination of beef, and veal in my meatballs, to give added flavor (but you can use ground pork, or all beef if you prefer). Then I mixed in fresh spices, hearty gluten-free breadcrumbs, and a little parmesan. Depending on your preference you can make the meatballs standard size, or smaller (like I did).
A word about the breadcrumbs. They add softness to the texture of the meatballs, and you can obtain them a couple of ways. I like my recipe that incorporates gluten-free bread, but if you tolerate gluten, many types of sourdough are low enough in fructans (FODMAP) that they are easy to digest. You may also use some commercially available brands of breadcrumbs, if you ensure low-FODMAP ingredients. I like Target’s Good & Gather plain breadcrumbs.
I also utilize infused oil to provide some of those flavors that you crave. Garlic and onion-infused oils are a fabulous way to jazz up recipe without doing the same to your stomach.
You may also love my:
- Low-FODMAP Chicken and Wild Rice Soup Recipe; Gluten-free, Dairy-free
- The BEST Low-FODMAP Soups, Stews & Chilis; Gluten-free
- Low-FODMAP Chicken Noodle Soup Recipe; Gluten-free, Dairy-free
- Low-FODMAP Slow-Cooker Stuffed Bell Pepper Soup; Gluten-free, Dairy-free
- Low-FODMAP Pumpkin & Sweet Potato Soup using Slow-Cooker; Gluten-free, Vegan
- Low-FODMAP Slow-Cooker Chicken Stew with White Wine; Gluten-free, Dairy-free
Or check out over 600 more low-FODMAP recipes on the blog. IBS Friendly!
Be healthy and happy,
Rachel Pauls, MD
The Best Italian Wedding Soup; Low-FODMAP & Gluten-free
Low-FODMAP & Gluten-free Italian Wedding Soup. Flavorful meatballs, in a hearty broth with veggies & pasta. This soup warms from the inside.
- Prep Time: 25 minutes
- Cook Time: 25 minutes
- Total Time: 50 minutes
- Yield: 4–6 servings 1x
- Category: Entree, Appetizer
- Method: Cooking
- Cuisine: Italian
- Diet: Gluten Free
Ingredients
For the Meatballs:
- 8 ounces lean ground beef
- 8 ounces ground veal, or ground pork (see notes, can also use beef)*
- 1/2 cup low-FODMAP breadcrumbs*
- 3 tablespoons (9g) minced fresh chives, or green scallion tips*
- 1 & 1/2 teaspoons (3g) minced fresh oregano*
- 1/2 cup finely shredded Parmesan cheese*
- 1 large egg
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- Oil, for frying, optional
For the Soup:
- 1 tablespoon olive oil
- 3 medium carrots (160g), peeled and diced
- 1 celery stalk (40g), chopped*
- 8 cups low-FODMAP chicken broth, prepared, plus extra to consistency (see notes below)*
- 1 cup raw low-FODMAP & gluten-free orzo, or Acini di Pepe pasta**
- 6 oz (170g) fresh spinach, chopped*
- 1 teaspoon onion or shallot-infused olive oil*
- 1 teaspoon garlic-infused olive oil*
- Finely shredded Parmesan, for serving
Instructions
For the meatballs:
- Add beef, and veal (or pork) to a large mixing bowl
- Mix in GF breadcrumbs, chives or scallion tips, oregano, Parmesan, egg, salt, and pepper
- Gently toss and break up mixture with hands to evenly coat and distribute
- Shape mixture into very small meatballs, about 3/4 inch to 1 inch and transfer to a large plate, or baking sheet (if planning to bake balls, line with parchment paper)
- I had 40 meatballs
- If planning to fry meatballs:
- Heat oil for frying in a large non-stick skillet over medium-high heat
- Fry meatballs until browned and cooked through, turning occasionally, about 10 minutes total. You may have to work a batch at a time. Set aside for now
- If planning to bake meatballs:
- Heat oven to 450F (you can also use an air fryer if you prefer)
- Place balls in preheated oven on a parchment lined baking sheet
- Allow to cook for about 6-8 minutes, until firm
- Remove from oven, turn heat to broil
- Replace to brown for about 1-2 minutes more
- Set aside while soup cooks
For the soup:
- While meatballs are browning, heat olive oil in a large pot, or Dutch oven, over medium-high heat
- Add carrots, and celery, and sauté until veggies have softened about 6 – 8 minutes
- Pour in low-FODMAP chicken broth, and bring mixture to a boil
- Add in GF pasta** (unless cooking separately), and reduce heat to light boil (about medium or medium-low)
- Cover and cook, stirring occasionally until pasta is tender (about 10 minutes)
- Stir in the meatballs, and allow to warm (and finish cooking, if necessary)
- Add in the spinach, and infused oils, then taste and adjust seasonings, or add broth to your preference
- Serve warm, garnished with Parmesan, to taste
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)
- You can use all ground beef in the meatballs, rather than a combination
- I recommend homemade breadcrumbs. You could use my recipe with gluten-free bread, or if you tolerate gluten many types of sourdough are low enough in fructan that they are low-FODMAP and easy to digest. You may also use some commercially available brands of breadcrumbs, if you ensure low-FODMAP ingredients. I have made this recipe using Target’s Good & Gather plain breadcrumbs with good results
- Select a low-FODMAP certified chicken broth or make your own. You may need to adjust the amount of broth depending on your plans for the GF pasta (see next points)
- **Gluten-free pastas will tend to get mushy over time in a soup. If you plan on storing the soup for later consumption, I suggest you prepare the GF orzo separately and add to soup before serving. If you are doing so, you may wish to reduce the amount of chicken broth by 2 cups
- Spinach is low-FODMAP in 75g servings, but up to 740g may be tolerated per FODMAP Friendly.
- Infused oils do not contain FODMAPs. See my Low-FODMAP Top 11 Tips to explain why!
- The green scallion tips are low in FODMAPs, avoid the bulb
- Parmesan is low in lactose and low in FODMAPs
- For making ahead: You can prep and bake the meatballs 1-2 days in advance and refrigerate, warm in the soup broth before serving. They could also be frozen for up to 1 month
