Low FODMAP Italian Beef Meatballs

These Low FODMAP Italian Beef Meatballs are made with 9 simple ingredients and ready in about 45 minutes. They’re quick, meal-prep friendly, and perfect for everything from spaghetti night to easy meatball sandwiches.

These Low FODMAP Italian Beef Meatballs use a few simple swaps to make a classic dish work for the low FODMAP diet. Most traditional meatball recipes call for wheat breadcrumbs, regular milk, onion, and garlic — all common high FODMAP ingredients.

For this version, I’ve swapped in quick oats as a simple (and potentially gluten-free) alternative to breadcrumbs and used low FODMAP milk like lactose-free or almond milk. Instead of onion and garlic, I bump up the flavor with dried herbs like basil and oregano.

Did I mention these meatballs are made with just 9 simple ingredients you might already have on hand?!

They’re perfect for low FODMAP spaghetti and meatballs (just pair with low FODMAP portions of gluten-free pasta and your favorite low FODMAP pasta sauce).

Or, my family loves using these beef meatballs for easy Italian meatball sandwiches. We layer a slice of low FODMAP bread with a little pasta sauce, a couple of halved meatballs, and a sprinkle of low FODMAP (or in my case, dairy-free) mozzarella. Yum!

They’re quick enough for a weeknight dinner, but also great for meal prep if you want to freeze or refrigerate them for a simple protein option later.

Jump to:

• Ingredients
• Low FODMAP Notes
• Instructions
• Storage
• Serve this with
• Substitutions
• Equipment
• Related
• Recipe

Ingredients

To make these easy Low FODMAP Italian Beef meatballs, add these ingredients to your shopping list:

• Egg - 1 large
• Unsweetened almond milk or lactose-free 1% milk - 3 tablespoons
• Quick-cooking oats - ½ cup (46 grams)
• Dried basil - 2 teaspoons
• Dried oregano - 2 teaspoons
• Kosher salt - 1 teaspoon
• Dried marjoram - ½ teaspoon
• Dried thyme - ¼ teaspoon
• Lean ground beef - 1 pound

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.

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.

Quick oats are low FODMAP in servings of ¼ cup or 23 grams, measured uncooked. Larger servings contain GOS and 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 oregano is low FODMAP in servings of 1 teaspoon or 3 grams.

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 thyme is low FODMAP in servings of 1 teaspoon (or 2 grams). Very large amounts contain higher amounts of the FODMAP, fructan.

Instructions

To make these protein-packed low FODMAP meatballs, simply:

In a large mixing bowl, whisk the egg until smooth. Add the low FODMAP milk, quick oats, dried basil, dried oregano, kosher salt, dried marjoram, and dried thyme. Stir to combine. Let the mixture sit for 5–10 minutes to allow the oats and herbs to soften.

Meanwhile, preheat the oven to 425°F. Line a large baking sheet with parchment paper or a silicone baking mat.

Add the ground beef to the oat mixture. Using clean hands, gently mix until just combined. Avoid overmixing to keep the meatballs tender.

Scoop heaping tablespoons of the mixture and roll into balls (about 16 total). Place the meatballs on the prepared baking sheet. Tip: Dip your hands in cold water to help prevent sticking.

Bake for 15–20 minutes, or until golden brown and cooked through. The internal temperature should reach 160°F.

Remove from the oven and serve warm.

Storage

Refrigerate leftovers in a sealed container and use within 3–4 days. For longer storage, freeze meatballs in a single layer on a baking sheet. Once frozen, transfer to a freezer-safe bag or container and freeze for up to 3 months.

Reheat refrigerated meatballs in the microwave. Alternatively, place in a covered skillet with a bit of water or low-FODMAP sauce and heat over low heat until warm. For frozen meatballs, thaw overnight in the refrigerator before reheating.

Serve this with

Low FODMAP Spaghetti and Meatballs:

Serve these meatballs over FODMAP-friendly portions of cooked gluten-free pasta and your favorite low-FODMAP pasta sauce. My go-to pasta options are the brown rice varieties from Jovial or Tinkyada. You can find my Low FODMAP Pasta Sauce recipe and a list of store-bought low FODMAP pasta sauces in this post.

Low FODMAP Meatball Sub or Sandwich:

Toast your favorite low FODMAP hot dog bun or slice of bread and top with a little low FODMAP pasta sauce, 2-3 halved meatballs, and a sprinkle of low FODMAP mozzarella.

Substitutions

Looking for a non-red meat option? I like to use lean ground turkey in place of the ground beef, but ground chicken should also work well.

I have a non-FODMAP intolerance to most dairy products, so I typically use plain almond milk to keep this recipe dairy-free. However, in my experience, lactose-free milk (such as Lactaid or Fairlife) works well as a substitute in meatballs.

Equipment

I keep my kitchen equipment inventory pretty simple and stick to multi-purpose, long-lasting tools whenever I can. Here are kitchen essentials that I used to make this recipe:

Silpat Baking Mat: I like using these silicone baking mats to cut down on single-use kitchen waste and help prevent sticking. Cleanup is simple, too. They’re technically dishwasher-safe, but I usually hand wash mine to (hopefully) help them last a little longer. Also, be sure to measure your baking sheet before ordering. There can be some differences between the French and US sizing.

Nordic Ware Naturals Aluminum Sheet Pan: I like these pans because they bake evenly and hold up well. Technically, they’re supposed to be hand washed to help prevent discoloration, but I prefer the convenience of the dishwasher and don’t mind the more matte appearance that has developed. The quarter sheet size fits nicely in my dishwasher. Bonus: Nordic Ware is a (local-to-me) Minnesota-based company. 🙂

Related

Looking for other low FODMAP beef recipes? Try these:

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