This Low FODMAP Chicken Piccata Meatballs with Spaghetti is a fun, flavorful twist on the classic dish—bright lemon sauce with briny capers and tender chicken meatballs tossed with gluten-free spaghetti. It’s a quick and easy weeknight meal that feels a little fancy *without* the fuss!
Classic chicken piccata is an Italian-American favorite featuring pan-fried chicken coated in wheat flour and served with a buttery lemon sauce, often including capers, parsley, garlic, and/or shallots.
Although delicious, classic ingredients like wheat flour, garlic, and shallots are higher in FODMAPs—and the traditional pan-frying method adds extra cleanup.
To keep all the bright, zesty flavors without the FODMAPs—or the mess—I’ve created a baked chicken meatball version with a low FODMAP piccata sauce. It’s an easy, flavorful twist that’s gentle on your gut and simple to make!
Ingredients
To make these low-FODMAP chicken piccata meatballs, add these ingredients to your grocery list:
- Gluten-free spaghetti (rice- or corn-based) - 8 ounces (226 grams) - I used Jovial Brown Rice Spaghetti
- Egg - 1 large
- Low FODMAP milk - 3 tablespoons, such as lactose-free milk or unsweetened almond milk - I used Almond Breeze Unsweetened Almond Milk
- Quick-cooking oats - ½ cup (46 grams)
- Low FODMAP Italian Seasoning - 1 tablespoon (see below for a quick homemade recipe)
- Garlic-infused olive oil - 1 tablespoon (for sauce) + 2 teaspoons (for meatballs)
- Ground chicken - 1 pound
- Unsalted butter - 2 tablespoons
- Dry white wine (or low FODMAP broth) - ½ cup - I used Pinot Grigio
- Lemons - about 2 medium to yield ½ teaspoon lemon zest and ¼ cup lemon juice
- Cornstarch - 2 teaspoons
- Capers in vinegar - 2 tablespoons drained
- Optional: Fresh parsley - 1 to 2 tablespoons finely chopped (for garnish)
For a quick homemade Low FODMAP Italian Seasoning, also add:
- Dried marjoram - 1 teaspoon
- Dried oregano - ¾ teaspoon
- Dried thyme - ½ teaspoon
- Dried basil - ½ teaspoon
- Rubbed sage - ¼ teaspoon
Low FODMAP Notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Almond milk is low FODMAP in servings of 1 cup (250 mL) or 240 grams. My go-to is Almond Breeze unsweetened almond milk.
Butter does not contain carbohydrates (FODMAPs). It is a naturally low-lactose dairy product.
Capers are low FODMAP in servings of 1 tablespoon or 8 grams.
Cornstarch (listed as Corn Flour on the Monash FODMAP app) is low FODMAP in servings up to ⅔ cup (or 100 grams).
Dry white wine is low FODMAP in servings of 1 glass: 5 ounces or 150 mL - please enjoy responsibly. Alcohol can be a non-FODMAP trigger for some people with IBS. Avoid if you have concerns.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Gluten-free pasta is considered low FODMAP in servings of 1 cup (cooked) or 145 grams. Not all gluten-free pasta products are created equal. To help keep things low FODMAP, select pasta products made with rice, corn, or quinoa.
Lactose-free milk is a low FODMAP milk option. Lactose-free milk is made from regular cow's milk; however, it contains an added enzyme called lactase. Lactase breaks down the FODMAP, lactose, to negligible amounts, making lactose-free milk a low FODMAP option. The suggested serving size is 1 cup or 250 mL.
Lemon juice is low FODMAP in servings of 1 tablespoon or 21 grams. Larger servings, greater than ⅔ cup, contain moderate to high levels of the FODMAP, fructans.
Lemon zest of one lemon (or 3 grams) is considered to be low FODMAP.
Low FODMAP broth can be a great way to add low FODMAP flavor. Many store-bought options contain high FODMAP ingredients like garlic and onion. Read labels and avoid products containing these high FODMAP ingredients. My go-to is Fody's Low FODMAP Veggie Broth but you can find other options here.
Low FODMAP Italian Seasoning: Some packaged Italian seasoning blends contain high FODMAP onion or garlic powder. Double-check ingredients before purchasing.
Simply Organic Italian Seasoning and McCormick Gourmet Italian Seasoning are two blends that do not contain garlic or onion. Or, consider making your own.
Parsley is a low FODMAP herb. Fresh parsley has been tested and is low FODMAP in servings up to 1 cup or 16 grams.
Quick oats are low FODMAP in servings of ¼ cup or 23 grams, measured uncooked. Larger servings contain GOS and Fructan.
Low FODMAP notes for homemade Italian seasoning ingredients:
Dried marjoram is low FODMAP in servings of 1 teaspoon or 3 grams. Larger servings (2 tablespoons) contain moderate amounts of the FODMAP, sorbitol.
Dried oregano is low FODMAP in servings of 1 teaspoon or 3 grams.
Dried thyme is low FODMAP in servings of 1 teaspoon (or 2 grams). Very large amounts contain higher amounts of the FODMAP, fructan.
Dried basil is low FODMAP in servings of 1 teaspoon or 2 grams. Very large amounts contain higher amounts of fructan and excess fructose.
Dried sage is low FODMAP in servings of 1 teaspoon or 2 grams. Very large servings contain higher amounts of fructan and excess fructose.
Instructions
Preheat and Prep. Preheat your oven to 425°F (220°C) and line a large baking sheet with parchment paper.
Cook the Spaghetti. Prepare the spaghetti according to package instructions. Drain and toss with a bit of olive oil if needed to prevent sticking.
Make the Meatballs. While heating the water for the spaghetti, make the meatballs. In a large bowl, whisk the egg, then stir in the almond milk, oats, Italian seasoning, garlic-infused olive oil, salt, and pepper. Let this mixture sit for about 5 minutes to soften the oats.
Add the ground chicken and gently mix until just combined. Scoop out heaping tablespoon-sized portions and form them into 16 meatballs. (Tip: Dip your hands in cold water to prevent sticking.) Place them on the prepared baking sheet.
Bake. Pop the meatballs into the oven and bake for 15-20 minutes, or until golden and cooked through (internal temp should hit 165°F / 74°C).
Make the Piccata Sauce. While the pasta and meatballs are cooking, melt the butter with 1 tablespoon garlic-infused olive oil in a large skillet over medium heat.
Add the white wine (or broth), lemon juice, and cornstarch slurry. Bring to a boil, then reduce the heat and simmer for 2-3 minutes until the sauce thickens slightly.
Stir in the cooked pasta, capers, and lemon zest.
Bring It All Together. Once the meatballs are done, transfer them to the skillet with the pasta and sauce. Gently toss everything together to coat.
Serve. Divide into bowls, sprinkle with chopped parsley if you like, and enjoy!
Storage
This dish is best when served warm soon after preparing. However, leftovers can be refrigerated in a sealed container for up to 3 days.
Related
Looking for other chicken recipes? Try these:
Recipe
Low FODMAP Chicken Piccata Meatballs with Spaghetti
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Low Lactose
Description
This Low FODMAP Chicken Piccata Meatballs with Spaghetti is a fun, flavorful twist on the classic dish—bright lemon sauce with briny capers and tender chicken meatballs tossed with gluten-free spaghetti. It’s a quick and easy weeknight meal that feels a little fancy *without* the fuss!
Ingredients
For the Pasta:
- 8 ounces gluten-free spaghetti (rice- or corn-based), such as Jovial Brown Rice Spaghetti
For the Meatballs:
- 1 large egg
- 3 tablespoons unsweetened almond milk or lactose-free milk
- ½ cup (46 grams) quick-cooking oats
- 1 tablespoon low FODMAP Italian seasoning (see note for homemade option)
- 2 teaspoons garlic-infused olive oil
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- 1 pound ground chicken
For the Sauce:
- 2 tablespoons unsalted butter
- 1 tablespoon garlic-infused olive oil
- ½ cup dry white wine (like Pinot Grigio) or low FODMAP broth
- ½ teaspoon lemon zest (add at the end—zest before juicing!)
- ¼ cup freshly squeezed lemon juice (about 1.5 to 2 lemons)
- 2 teaspoons cornstarch mixed with 1 tablespoon water
- 2 tablespoons capers in vinegar, drained
Optional Garnish:
- 1-2 tablespoons finely chopped fresh parsley
Instructions
- Preheat and Prep. Preheat your oven to 425°F (220°C) and line a large baking sheet with parchment paper.
- Cook the Spaghetti. Prepare the spaghetti according to package instructions. When cooked, drain and toss with a bit of olive oil if needed to prevent sticking.
- Make the Meatballs. While the water for the spaghetti is heating, make the meatballs. In a large bowl, whisk the egg, then stir in the almond milk, oats, Italian seasoning, garlic-infused olive oil, salt, and pepper. Let this mixture sit for about 5 minutes to soften the oats. Add the ground chicken and gently mix until just combined. Scoop out heaping tablespoon-sized portions and roll them into 16 meatballs. (Tip: Dip your hands in cold water to prevent sticking.) Place them on the prepared baking sheet.
- Bake. Pop the meatballs into the oven and bake for 15-20 minutes, or until golden and cooked through (internal temp should hit 165°F).
- Make the Piccata Sauce. While the pasta and meatballs are cooking, melt the butter with 1 tablespoon garlic-infused olive oil in a large skillet over medium heat. Add the white wine (or broth), lemon juice, and cornstarch slurry. Bring to a boil, then reduce the heat and simmer for 2-3 minutes until the sauce thickens slightly. Stir in the cooked pasta, capers, and lemon zest.
- Bring It All Together. Once the meatballs are done, transfer them to the skillet with the pasta and sauce. Gently toss everything together to coat.
- Serve. Divide into bowls, sprinkle with chopped parsley if you like, and enjoy!
Storage: This dish is best when served warm soon after preparing. However, leftovers can be refrigerated in a sealed container for up to 3 days.
Notes
Low FODMAP Serving: One serving of this recipe (approximately 1 cup prepared pasta and 4 meatballs) uses low FODMAP amounts of ingredients at the time of publication. Individual tolerance may vary, and low FODMAP servings may change. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
Quick Low FODMAP Italian Seasoning: 1 teaspoon dried marjoram, ¾ teaspoon dried oregano, ½ teaspoon dried thyme, ½ teaspoon dried basil, and ¼ teaspoon rubbed sage
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Dish
- Method: Stove Top, Oven
- Cuisine: Low FODMAP, Italian-Inspired
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