Easy Low FODMAP Turkey Meatballs Recipe

This tender, juicy Low FODMAP Turkey Meatballs recipe is made with lean ground turkey, gluten-free breadcrumbs, and garlic-infused oil, ready in just 35 minutes. Fresh herbs and green onion tops create a savory flavor profile that satisfies cravings without triggering digestive symptoms. I bake these in batches to keep my weeknight dinners stress-free and stomach-friendly.

Jump to Recipe

The Secret To Getting It Right

My first attempt at making these resulted in dry, flavorless spheres because I simply removed the onion and garlic without replacing them. I learned that using garlic-infused oil and plenty of green onion tops mimics that traditional savory base perfectly while keeping the recipe safe for sensitive stomachs.

Another lesson was choosing the right turkey; 99% lean meat turns into rubber in the oven, so I always stick to 93% lean to keep them juicy. Mixing the meat gently with wet hands prevents the proteins from becoming tough, ensuring a tender bite every time.

Low FODMAP Turkey Meatballs Ingredients

• 1 lb (450g) Ground turkey (93% lean recommended)
• 1/2 cup Gluten-free breadcrumbs
• 1 large Egg, lightly beaten
• 1/4 cup Green onion tops (green parts only), finely chopped
• 1/4 cup Fresh parsley, chopped
• 1 tbsp Garlic-infused olive oil
• 1 tsp Dried oregano
• 1/2 tsp Salt
• 1/4 tsp Black pepper
• 2 tbsp Parmesan cheese, grated (optional)

How To Make Low FODMAP Turkey Meatballs

1. Preheat Oven: Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper for easy cleanup.
2. Combine Ingredients: In a large mixing bowl, add the ground turkey, gluten-free breadcrumbs, egg, green onion tops, parsley, garlic-infused oil, oregano, salt, pepper, and parmesan if using.
3. Mix Gently: Use your hands to mix the ingredients until just combined, being careful not to overwork the meat or the meatballs will become tough.
4. Form Meatballs: Scoop about 2 tablespoons of the mixture and roll it between your palms to form a smooth ball, repeating until you have approximately 16 meatballs.
5. Bake: Arrange the meatballs on the prepared baking sheet with space between them and bake for 18-20 minutes, or until the internal temperature reaches 165°F (74°C).

Recipe Tips

• Watch the fat content: Stick to 93% lean turkey because ultra-lean varieties dry out quickly without the addition of heavy sauces or fats.
• Check your breadcrumbs: Always read the label on gluten-free breadcrumbs to ensure they do not contain hidden high FODMAP ingredients like onion powder or garlic powder.
• Wet your hands: Keep a small bowl of water nearby to wet your hands before rolling, which prevents the sticky turkey mixture from clinging to your skin.
• Don’t overbake: Turkey cooks faster than beef, so check them at the 18-minute mark to ensure they remain moist inside.

What To Serve With Turkey Meatballs

These meatballs pair perfectly with gluten-free pasta and a homemade low FODMAP marinara sauce for a classic comfort meal. You can also serve them over fluffy quinoa or mashed potatoes made with lactose-free milk and butter. For a lighter option, try zucchini noodles tossed in olive oil and lemon juice.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 to 4 days. For longer storage, freeze the cooked meatballs on a baking sheet before transferring them to a freezer bag for up to 3 months.

FAQs

• Why can I eat green onion tops but not the bulbs?
  The white bulb contains high levels of fructans, which are FODMAPs, while the green tops are generally low in FODMAPs and safe for most people.
• Can I pan-fry these instead of baking?
  Yes, you can heat oil in a skillet over medium heat and cook the meatballs for 10-12 minutes, turning frequently until browned and cooked through.
• Is parmesan cheese low FODMAP?
  Parmesan is very low in lactose due to the aging process, making it suitable for most people on a low FODMAP diet in standard serving sizes.
• What can I use instead of breadcrumbs?
  You can substitute quick oats or rolled oats if you tolerate them, or use crushed gluten-free crackers for binding.

Nutrition

• Calories: 220
• Total Fat: 12g
• Saturated Fat: 3g
• Cholesterol: 85mg
• Sodium: 420mg
• Total Carbohydrate: 8g
• Protein: 22g

Try More Recipes:

• Low FODMAP Roasted Sweet Potatoes Recipe
• Crispy Low FODMAP Sweet Potato Fries Recipe
• Low FODMAP Turkey Burgers Recipe