The Best Low-FODMAP Swedish Meatballs; Gluten-free, Dairy-free
Dr. Rachel shares her BEST recipe for low-FODMAP Swedish Meatballs that are guaranteed to make your mouth water in 30 minutes! Gluten-free
- Prep Time: 20 minutes
- Chilling Time: 30 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes + chilling
- Yield: 4-6 1x
- Category: Entree
- Method: Cooking
- Cuisine: Swedish
- Diet: Gluten Free
Ingredients
Scale
For meatballs:
- 1 pound uncooked ground beef (I like lean beef)
- 1/4 cup gluten-free, low-FODMAP bread crumbs (make your own!)*
- 1 tablespoon (2 g) fresh parsley, chopped
- 1/4 teaspoon ground allspice
- 1/4 teaspoon ground nutmeg
- 1/8 teaspoon pepper, plus to taste
- 1/2 teaspoon salt, plus to taste
- 1 large egg
- 2 tablespoons low-FODMAP milk (I like lactose-free whole milk, but for a dairy-free version use unsweetened almond milk or another low-FODMAP, dairy-free milk)
For Sauce:
- 2 teaspoons garlic-infused olive oil; divided
- 2 teaspoons shallot or onion-infused olive oil; divided
- 3 tablespoons butter (for dairy-free, substitute olive oil)
- 3 tablespoons low-FODMAP, gluten-free flour
- 2 cups low-FODMAP beef broth or stock
- 3/4 cup heavy cream
- 1 tablespoon Worcestershire sauce (gluten-free if necessary)
- 2 teaspoons Dijon mustard
- Fresh parsley, for garnish
Instructions
- In a medium sized bowl mix ground beef, breadcrumbs, parsley, allspice, nutmeg, pepper, salt, egg and low-FODMAP milk (I used my hands)
- Scoop the meat mixture using a small cookie scoop or spoon, and using your hands, roll about 24 small meatballs. Place them on a baking sheet or large plate
- You want to roll these firmly so they don’t break apart, but not so dense that they aren’t moist and tender
- If you have time, at this point I recommend chilling the formed meatballs in the fridge for 30 minutes, or freezer for 15 minutes to help them maintain shape during cooking
- Once your meatballs are ready, in a large skillet heat 1 teaspoon each of the infused olive oils and 1 tablespoon butter over medium
- I prefer cast iron or an enameled cast iron for this
- Add the meatballs and brown on all sides, turning as needed (about 5-7 minutes)
- Do not crowd the pan. Shake them lightly, but do not turn excessively
- You may need to work in batches
- Transfer cooked meatballs to a plate and tent with foil to keep warm
- Add remaining 2 tablespoons butter, and teaspoon each of infused oils to skillet
- Adjust your heat as necessary to not burn this, you may want to shift to medium-low
- Stir in low-FODMAP flour and whisk until brown
- Slowly stir in low-FODMAP beef broth and heavy cream
- Add Worchestershire sauce and Dijon mustard and bring to a simmer until sauce starts to thicken
- Taste gravy, and add seasoning as needed
- Once thick, add the meatballs back to the skillet and simmer for another 1-2 minutes
- If you are concerned the meatballs aren’t fully cooked, then simmer longer as needed
- Serve over low-FODMAP, gluten-free egg noodles, GF farfalle pasta (I used Jovial brand), mashed potatoes or rice!
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available data at time of posting)
- *This recipe is rather rich and high in fat content. Adjust to personal tolerance if fat is a trigger for your IBS
- Infused oils have the flavor but NOT the FODMAPs! See my low-FODMAP Grocery Shopping blog for tips on buying!
- Heavy cream is low in lactose, one serving is 1/4 cup
