Low FODMAP Pesto Turkey Meatballs

These Low FODMAP Pesto Turkey Meatballs are packed with lean protein and bursting with fresh basil, chives, and Parmesan flavor. Great for meal prep and ready in under 30 minutes.

These low FODMAP turkey meatballs are a versatile, lean protein option, perfect for meal prep. Inspired by classic green pesto, they are flavored with fresh basil, FODMAP-friendly chives, and low-lactose Parmesan cheese. They stay tender thanks to my go-to binder of quick oats, egg, and low-FODMAP milk.

Try these high-protein, low FODMAP meatballs over your favorite low FODMAP pasta with a serving of IBS-friendly pasta sauce. I like Rao's Sensitive Marinara, which is available at my local grocery store and is made without garlic or onion. Or enjoy these meatballs with rice or polenta and a simple side salad.

These meatballs also meal prep well. Make them ahead of time and enjoy them later with low FODMAP pizza sauce, plus some carrot sticks and cucumber slices, for a high-protein snack or last-minute girl dinner.

Ingredients

To make these low FODMAP pesto turkey meatballs, add these ingredients to your shopping list:

• Egg - 1 large
• 1% lactose-free milk - 3 tablespoons
• Quick-cooking oats - ½ cup (46 grams)
• Fresh basil - 2 tablespoons finely chopped
• Fresh chives - 1 tablespoon finely snipped
• Parmesan cheese - ¼ cup (20 grams)
• Garlic-infused olive oil - 2 teaspoons
• 93% lean ground turkey - 1 pound (454 grams)

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.

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.

Basil is low FODMAP in servings of 1 tablespoon (5 grams), according to Monash University, although they don't provide guidance beyond that amount. The FODMAP Friendly Food Program has also tested fresh basil and lists a low FODMAP serving size of ¼ cup (16 grams).

Chives are a low FODMAP food and remain low FODMAP in servings up to 500 grams, according to Monash University.

Parmesan cheese is a low FODMAP, low lactose cheese. Monash suggests a serving size of 40 grams, though it remains low FODMAP in large quantities.

Garlic-infused oil is a popular way to add garlic flavor on the low FODMAP diet. Monash University suggests a serving size of 1 tablespoon (20 ml), though it has been tested as low FODMAP in much larger amounts (up to 500 grams). Learn more about why it's generally well tolerated in my Low FODMAP Garlic and Onion Substitutes post. Both Fody Foods Garlic-Infused Olive Oil and Colavita Roasted Garlic Olive Oil have been tested and were certified.

Instructions

To make these low FODMAP pesto turkey meatballs, simply:

Preheat oven: Preheat oven to 425°F and line a large baking sheet with parchment paper.

Mix up the base: In a large bowl, whisk the egg. Stir in low FODMAP milk, oats, basil, chives, Parmesan, garlic-infused olive oil, salt, and pepper. Let sit for 5 minutes to allow the oats to soften.

Form the meatballs: Add ground turkey and gently mix until just combined. Scoop heaping tablespoon portions and roll into meatballs. Place on the prepared baking sheet, spacing evenly.

Bake: Bake for 12-15 minutes, or until lightly golden and cooked through. Meatballs are done when a food thermometer inserted into the center reads 165°F.

Serve warm with your favorite low FODMAP pasta sauce and gluten-free pasta.

Storage

Refrigerate in an airtight container for up to three days. Freeze for up to three months. Reheat in an oven or air fryer at 350°F for 5-10 minutes or until hot.

Dietitian Notes

In addition to being made with low-FODMAP ingredients, this recipe can also meet several other common dietary needs. Keep in mind that ingredients can vary, so it's always a good idea to check labels to make sure the products you choose meet your individual dietary needs.

• Gluten-free / wheat-free: This recipe is wheat-free and can be made gluten-free if you use gluten-free oats. Be sure to double-check ingredient labels to avoid possible cross-contact during processing.
• Dairy-free: To make this dairy-free, substitute unsweetened almond milk for the lactose-free milk, and omit the Parmesan cheese or use a vegan cheese substitute without high FODMAP ingredients.
• High in protein: A serving of this recipe provides nearly 26 grams of lean protein.

If you are managing other dietary restrictions alongside the low FODMAP diet, working with a registered dietitian can help ensure your diet remains balanced and nutritionally adequate. A more flexible or "FODMAP gentle" approach may also be worth considering.

Related

Looking for other low FODMAP turkey recipes? Try these:

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