Low FODMAP Greek Meatballs with Creamy Cucumber Dill Sauce

These low FODMAP Greek meatballs are filled with protein and Mediterranean-inspired flavors, such as lemon, dill, cumin, and oregano. Serve these meatballs topped with a quick creamy, cucumber-dill sauce for next-level flavor.

These low FODMAP Greek meatballs with creamy cucumber-dill sauce are my inspired take on the Mediterranean dishes: kofta and tzatziki.

Kofta or keftedes are types of meatloaf/meatball dishes often made with ground beef or lamb, herbs, and spices. Recipes and serving-style can vary depending on location. You will sometimes find kofta served on skewers, kebab-style. Traditional kofta/keftedes recipes often contain higher-FODMAP ingredients, such as onion, garlic, regular yogurt, and wheat.

Tzatziki is a cucumber-yogurt sauce or dip, also from the Mediterranean region of the world. While recipes can also vary, it is often made with higher FODMAP ingredients such as regular yogurt and garlic.

While the traditional versions of these recipes are tasty, the higher FODMAP ingredients they often contain may not be suitable for every person with IBS. My recipe for low FODMAP Greek meatballs incorporates similar flavors (i.e. lemon, dill, and oregano) while making use of non-traditional lower FODMAP alternatives (i.e. green onion tops, mayonnaise, and quick oats).

Jump to:

• Ingredients
• Low FODMAP Notes
• Instructions
• Substitutions
• Serve this with
• Recipe
• Food safety
• Related recipes

Ingredients

To make these Low FODMAP Greek Meatballs with the Creamy Cucumber Dill Sauce, add the following ingredients to your shopping list:

• Egg - 1 large
• Unsweetened almond milk (or lactose-free milk) - 3 tablespoons
• Quick oats (use a certified gluten-free product for gluten-free) - ½ cup
• Green onions (green parts only) - ¼ cup sliced
• Fresh dill - approximately 1 (0.5-ounce) package to yield 2 tablespoons + 2 teaspoons chopped
• Dried oregano - 1 teaspoon
• Ground cumin - 1 teaspoon
• Lemon - 1 to 2 medium to yield ½ teaspoon lemon zest (optional) + 2 tablespoons lemon juice
• Lean ground beef (or ground lamb) - 1 pound
• Mayonnaise (or plain lactose-free yogurt) - ½ cup
• English (Continental) cucumber - about ¼ medium cucumber to yield ¼ cup shredded
• Salt and pepper

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.

Oats (Quick) are low in FODMAPs in servings of ¼ cups or 23 grams measured dry/uncooked. Larger servings contain moderate to high amounts of the FODMAPs - GOS and fructan. Other forms of oats have different FODMAP servings.

Green onion tops - the green part of green onions - are low in FODMAPs and should be tolerated by most on the low FODMAP diet. Avoid the white bulb, which is high in FODMAPs. Learn more → Low FODMAP Garlic and Onion Substitutes.

Dill (fresh) is low FODMAP in servings of 1 cup or 16 grams.

Dried oregano is low FODMAP in servings of 1 teaspoon or 3 grams.

Ground cumin is low FODMAP in servings of 1 teaspoon or 2 grams.

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.

Mayonnaise is low FODMAP in servings of 2 tablespoons or 40 grams. Double-check ingredients and choose products without high FODMAP ingredients like onion or garlic.

Cucumbers are a FODMAP-free food. Enjoy according to your appetite. have been retested. The current low FODMAP serving size for Lebanese cucumbers (often labeled as mini or Persian cucumbers in US stores) is 75 grams or ½ medium. Larger servings contain moderate to high levels of the FODMAP, excess fructose. With any retested food, if you previously tolerated larger servings, continue to enjoy to your tolerance level.

Instructions

In a large mixing bowl, whisk the egg and then add milk and oats. Stir to mix and let the oats soak while gathering and preparing the other ingredients, about 5-10 minutes.

Preheat the oven to 425°F. Line a large baking sheet with parchment paper.

After soaking the oats, stir in green onion tops, dill, oregano, cumin, optional lemon zest, salt, and pepper. 

Add the ground beef. Using clean hands, mix the ingredients together until everything is just combined. Avoid overmixing.

Scoop a heaping tablespoon of the meat mixture, form it into a ball, and place it on the prepared baking sheet. To prevent sticking, dip your hands in a bowl of cold water before rolling the meatballs.

Bake the meatballs for 15-20 minutes or until golden brown and thoroughly cooked. Ground meat is considered done when a food thermometer inserted into the thickest part of the meatball reads 160°F.

While the meatballs are baking, make the sauce. In a small mixing bowl, whisk together mayonnaise (or yogurt), shredded cucumber, lemon juice, and dill. Adjust the flavor with salt and pepper.

Once the meatballs are done, remove them from the oven.

Serve the meatballs warm with about 1.5 tablespoons of sauce and your favorite low FODMAP sides.

Substitutions

I chose to use almond milk and mayonnaise in this recipe because I have a non-FODMAP intolerance to most cow's milk products and find it challenging to source low-lactose dairy products locally.

If you tolerate low lactose dairy and can find these products, consider substituting:

• Low-lactose milk for the unsweetened almond milk
• Plain, low-lactose yogurt for the mayonnaise

Low-lactose dairy products with a higher fat percentage will help meatballs retain moisture and yield a creamier sauce. Low-lactose dairy products with a lower fat percentage will yield meatballs with less grams of fat, and by default, less calories, if that aligns with your nutrient needs.

I chose to use lean ground beef in this recipe again due to ease of accessibility, however, ground lamb would subsitute well in these meatballs.

Serve this with

Turn these low FODMAP Greek meatballs into a balanced meal by pairing them with servings of:

A cooked low FODMAP grain such as:

Quinoa is a low-FODMAP whole grain and source of plant-based protein. White, red, and black quinoa have all been tested. The recommended low FODMAP serving is 1 cup cooked or 155 grams.

- or -

Rice is generally considered a low FODMAP grain. Basmati, brown, red, and white rice have all been tested by Monash and are low FODMAP in servings up to 1 cup or 190 grams (cooked).

A fresh or steamed low FODMAP vegetable such as:

Cucumbers are a FODMAP-free food. Enjoy according to your appetite. have been retested. The current low FODMAP serving size for Lebanese cucumbers (often labeled as mini or Persian cucumbers in US stores) is 75 grams or ½ medium. Larger servings contain moderate to high levels of the FODMAP, excess fructose. With any retested food, if you previously tolerated larger servings, continue to enjoy to your tolerance level.

- or -

Green beans are low FODMAP in servings of 15 beans or 75 grams. Larger servings contain higher amounts of the FODMAP sorbitol (one of the polyols).

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Recipe

Food safety

Some people develop IBS after having gastroenteritis (commonly referred to as a “stomach bug” or the “stomach flu”.) Practicing food safety is one way to help prevent many infections that can lead to gastroenteritis. Here are some food safety tips:

• Cook to a minimum temperature of 160°F (71 °C)
• Do not use the same utensils on cooked food, that previously touched raw meat
• Wash hands after touching raw meat
• Don't leave food sitting out at room temperature for extended periods
• Never leave cooking food unattended
• Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

Related recipes

Looking for other low FODMAP beef recipes? Try these:

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