This tender, spicy low fodmap buffalo chicken meatballs recipe is made with lean ground chicken, green onion tops, and a rich garlic-free buffalo sauce, ready in just 35 minutes. Watching the oven-baked meatballs soak up the buttery, tangy glaze right before serving creates an irresistible finish. I love making these for a flavor-packed dinner that doesn’t trigger my symptoms.
Jump to RecipeThe Secret To Getting It Right
Getting the flavor depth right without onion or garlic powder was the biggest challenge for this recipe. I learned that using a generous amount of fresh green onion tops (the green part only) provides that essential savory bite without the FODMAPs.
Another lesson was choosing the right binder to keep the chicken moist, as poultry can dry out easily. Using gluten-free panko breadcrumbs creates a light texture that locks in juices better than almond flour or heavy binders.
Low Fodmap Buffalo Chicken Meatballs Ingredients
- 1 lb (450g) ground chicken
- 1/2 cup gluten-free panko breadcrumbs
- 1 large egg
- 1/2 cup scallion tops (green parts only), finely chopped
- 1 tsp smoked paprika
- 1/2 tsp salt
- 1/2 tsp black pepper
- 2 tbsp garlic-infused olive oil (optional, for brushing)
For the Buffalo Sauce:
- 1/2 cup cayenne pepper hot sauce (ensure garlic-free, e.g. Fody or specific brands)
- 3 tbsp unsalted butter (or ghee)
- 1 tsp white vinegar
How To Make Low Fodmap Buffalo Chicken Meatballs
- Prepare the Mixture: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. In a large bowl, gently combine the ground chicken, gluten-free panko, egg, chopped scallion tops, paprika, salt, and pepper until just mixed.
- Form the Meatballs: Wet your hands slightly with cold water to prevent sticking. Roll the chicken mixture into about 12-15 golf-ball-sized meatballs and arrange them on the prepared baking sheet with space between each one.
- Bake Until Golden: Brush the tops with a little garlic-infused oil if desired, then bake for 18-20 minutes. They should be golden brown and reach an internal temperature of 165°F (74°C).
- Simmer the Sauce: While the meatballs bake, whisk the hot sauce, butter, and vinegar in a small saucepan over low heat. Simmer for 2-3 minutes until the butter is melted and the sauce is glossy.
- Coat and Serve: Transfer the baked meatballs to a large bowl. Pour the warm buffalo sauce over them and toss gently until every meatball is thoroughly coated.
Recipe Tips
- Check the Hot Sauce: Always read the label on your hot sauce to ensure it contains no garlic or onion powder; while some original brands are safe, formulations vary.
- Use a Cookie Scoop: Using a trigger scoop ensures all meatballs are the same size, which helps them cook evenly and prevents some from drying out.
- Don’t Overwork Meat: Mix the ingredients until they are just combined; over-mixing ground chicken breaks down the proteins and results in a rubbery texture.
What To Serve With Buffalo Chicken Meatballs
Serve these meatballs over steamed white rice or quinoa to soak up the extra spicy butter sauce. For a lighter meal, they pair perfectly with a crisp cucumber salad or roasted carrot fries to balance the heat.
How To Store
Store leftovers in an airtight container in the refrigerator for up to 3 days. They freeze beautifully for up to 2 months; just reheat gently in the microwave or oven before tossing in fresh sauce.
FAQs
- Is buffalo sauce low FODMAP? Most traditional buffalo sauces are made with cayenne peppers, vinegar, and butter, which are low FODMAP, but you must check labels for hidden garlic powder.
- Can I use ground turkey instead? Yes, ground turkey works perfectly in this recipe and has a very similar texture to ground chicken.
- What can I use instead of breadcrumbs? You can substitute quick oats or crushed gluten-free crackers if you don’t have panko on hand.
- Is this recipe dairy-free? It can be made dairy-free by substituting the butter in the sauce with a vegan butter alternative or coconut oil.
Nutrition
- Calories: 280
- Total Fat: 18g
- Saturated Fat: 8g
- Cholesterol: 120mg
- Sodium: 850mg
- Total Carbohydrate: 8g
- Protein: 22g
Try More Recipes:
- Low FODMAP Chicken and Rice Casserole Recipe
- Low FODMAP Chicken Pesto Pasta Recipe
- Low FODMAP Chicken Tacos Recipe
low fodmap buffalo chicken meatballs Recipe
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minutesJuicy low fodmap buffalo chicken meatballs featuring tender ground chicken and spicy hot sauce come together in just 35 minutes for an easy weeknight meal. This recipe uses specific low FODMAP ingredients like scallion tops and gluten-free panko to keep things safe and flavorful.
Ingredients
1 lb (450g) ground chicken
1/2 cup gluten-free panko breadcrumbs
1 large egg
1/2 cup scallion tops (green parts only), finely chopped
1 tsp smoked paprika
1/2 tsp salt
1/2 tsp black pepper
2 tbsp garlic-infused olive oil (optional, for brushing)
1/2 cup cayenne pepper hot sauce (ensure garlic-free, e.g. Fody or specific brands)
3 tbsp unsalted butter (or ghee)
1 tsp white vinegar
Directions
- Prepare the Mixture: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. In a large bowl, gently combine the ground chicken, gluten-free panko, egg, chopped scallion tops, paprika, salt, and pepper until just mixed.
- Form the Meatballs: Wet your hands slightly with cold water to prevent sticking. Roll the chicken mixture into about 12-15 golf-ball-sized meatballs and arrange them on the prepared baking sheet with space between each one.
- Bake Until Golden: Brush the tops with a little garlic-infused oil if desired, then bake for 18-20 minutes. They should be golden brown and reach an internal temperature of 165°F (74°C).
- Simmer the Sauce: While the meatballs bake, whisk the hot sauce, butter, and vinegar in a small saucepan over low heat. Simmer for 2-3 minutes until the butter is melted and the sauce is glossy.
- Coat and Serve: Transfer the baked meatballs to a large bowl. Pour the warm buffalo sauce over them and toss gently until every meatball is thoroughly coated.
