Low FODMAP Italian Meatballs

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This delicious recipe for meatballs with oats is perfect for those following a low FODMAP diet or simply looking for a healthier and flavorful alternative to traditional meatballs.

Packed with Italian herbs and made with extra lean ground beef, these meatballs are both satisfying and nutritious.
The use of oats and lactose-free milk ensures the dish remains low in FODMAPs without sacrificing texture or taste.
Quick and easy to prepare, this recipe is ideal for weeknight dinners or meal prep. Serve these meatballs with low FODMAP tomato sauce and your favorite side dish for a comforting and balanced meal.

Equipment

  • Large mixing bowl
  • Measuring spoons
  • Fork
  • Small bowl with cold water
  • Parchment paper
  • Pan or baking sheet

Ingredients

  • 1 pound extra lean ground beef (I prefer extra lean ground beef but you can use lean one)
  • 1 large egg
  • 3 tablespoons lactose-free milk
  • ½ cup fast-cooking oats
  • 8 teaspoon (1/2 cup) finely chopped Italian parsley
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried basil leaves
  • 1 teaspoon dried rosemary
  • ½ teaspoon salt

Instructions

  1. In a large mixing bowl, whisk the egg with milk and oats with a fork; mix well.
  2. Let the oats soak for about 10-15 minutes.
  3. Preheat the oven to 425°F.
  4. Line a large baking sheet with parchment paper.
  5. After soaking the oats, stir in the spices and salt.
  6. Add the ground beef.
  7. Using clean hands, mix the ingredients together until everything is just combined.
  8. Scoop a heaping tablespoon of the meat mixture and place it on a cutting board.
  9. To prevent sticking, dip your hands in a bowl of cold water before rolling the meatballs.
  10. Gently press and roll the scoop with your straight palm in a circular motion to form a ball.
  11. Place the ball on the prepared baking sheet.
  12. Bake the meatballs for 15–20 minutes, or until golden brown and cooked through. The meatballs are fully cooked when a food thermometer inserted into the thickest part reads 160°F.
  13. Once the meatballs are done, remove them from the oven.
  14. Serve the meatballs warm with the low FODMAP tomato sauce and your favorite low FODMAP side dish, for example, rice-quinoa pasta like I did.

Low FODMAP Serving Portion

The FODMAP ingredient in this recipe is oats, and the low FODMAP portion for fast-cooking oats is ¼ cup. Therefore, you can safely eat half of the recipe’s output at once.

Final Words

Enjoy the warm and savory flavors of these Italian-inspired meatballs, knowing they are carefully crafted to fit your dietary needs. Whether paired with rice, pasta, or your preferred low FODMAP side, this dish offers a versatile and wholesome option for any meal. As you explore this recipe, feel free to tweak the spices or serving style to suit your personal preferences. Remember to keep track of any adjustments to perfect the dish for future cooking sessions. Bon appétit, and enjoy this healthy, delicious addition to your meal rotation!

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