Low FODMAP meatballs
I thought it was time for a nice basic recipe for low FODMAP meatballs! A recipe that you can use in different variations. I use it to make small meatballs.
These meatballs are ideal for use in, for example, a pasta sauce, next to potatoes and veggies or to serve as a party snack.
You can also make larger meatballs to serve for dinner with this recipe. If you make bigger meatballs this just makes to cooking time a bit longer.
First, fry larger meatballs on high heat, then lower the heat and fry for about 20-25 minutes. Turn them regularly.
In this basic recipe, I make meatballs Italian-style. As standard ingredients, I use minced meat (half beef, half pork), breadcrumbs, lactose-free milk, and an egg.
In addition, I add finely chopped fresh basil and parsley, dried oregano, some grated parmesan cheese, and the green part of spring onion. And of course, salt and pepper.
These are the seasonings that make these meatballs so delicious.
Make your own breadcrumbs
I make the breadcrumbs myself by crushing leftover spelt bread with a food processor.
If you don’t know yet if you tolerate this bread, I always recommend testing how you react to it first.
Spelt bread is low FODMAP, but because bread often has different compositions, how you react to it can differ per brand and type.
You can also always ask your local bakery for spelt bread and request the ingredients there.
Spelt is not gluten-free. That is not a problem for the FODMAP diet, because the FODMAP diet is not a gluten-free diet.
But if you have to eat a strict gluten-free diet, you can make these meatballs gluten-free by replacing the spelt bread with gluten-free bread.
Schär’s Meisterbäcker bread is suitable for this, for example. This bread is also FODMAP certified. And can be found in the Monash FODMAP app.Print
A basic recipe for low FODMAP meatballs. Delicious with a main dish, such as pasta or to serve as a party snack. With gluten-free option.
- 150 g (5.3 oz) breadcrumbs (I make low FODMAP breadcrumbs using spelt bread*)
- 125 ml (1/2 cup) lactose-free whole milk
- 1 kilo (35 oz) minced meat (half pork, half beef)
- 2 eggs
- 4 stalks spring onion, the green part, in rings
- 1 handful chopped fresh basil
- 1 handful chopped fresh parsley
- 1 tbsp dried oregano
- 60 g (2.1 oz) grated parmesan cheese
- 1 tsp salt
- 1 tsp black pepper
- Olive oil for frying
- Place the breadcrumbs into a bowl and add the milk. Set aside for a few minutes.
- Add the minced meat to the bowl and break the eggs over the bowl.
- Add basil, parsley, oregano, parmesan cheese, salt and pepper.
- Knead everything well with your hands.
- Shape the mixture into small meatballs with your hands.
- Heat plenty of olive oil in a frying pan. Fry the meatballs in batches in the pan. About 5-6 minutes on one side and then about another 5 minutes until golden brown on all sides.
- Nice to serve with pasta in a tomato sauce, but also delicious with potatoes or fries and vegetables. Or as a party snack.
*If you are still in the elimination phase, I recommend that you first test whether you can tolerate spelt bread.
Use gluten-free bread if you want to make gluten-free meatballs. The Meisterbäcker bread from Schär, for example, is suitable for this. These are also FODMAP certified.
- Prep Time: 20 min
- Cook Time: 10 min
- Category: Dinner
- Method: Bake
- Cuisine: International
Keywords: Low FODMAP meatballs, gluten-free meatballs, low-lactose meatballs
Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen