You know the drill. You’re hungry. You want something tasty, high in protein, and not laced with gut-wrecking ingredients. But the usual options? Garlic-laden, onion-infested, and basically a one-way ticket to regret. Sound familiar? Enter this low-FODMAP meatball recipe—a game-changer (yes, I said it) for anyone with Crohn’s, IBS, or a digestive system that throws tantrums. These turkey and quinoa meatballs tick every box: tender, packed with protein, freezer-friendly, and utterly delicious. You won’t even miss the breadcrumbs, trust me.
So, whether you’re meal-prepping for the week or just trying to avoid another sad bowl of plain rice, this recipe is your new best friend.
Why Low-FODMAP Doesn’t Mean Low-Flavour
Most people assume low-FODMAP equals low-fun, but that’s just lazy thinking. Sure, we’re skipping garlic and onions, but that doesn’t mean we have to settle for bland. This recipe builds flavour using smart ingredient swaps—think fresh parsley, paprika, and oregano—all without irritating your gut.
The Freezer Trick – Meal Prep This Low-FODMAP Meatball Recipe Like a Pro
Batch cooking isn’t just for gym bros and meal-prep influencers. If you have Crohn’s, freezing meals in portioned batches is a lifesaver. These meatballs freeze beautifully—just pop them in a container, defrost when needed, and thank past-you for being so organised.
Common Questions About This Low-FODMAP Meatball Recipe
Low-FODMAP Turkey & Quinoa Meatballs – Easy, Gut-Friendly Recipe
Equipment
- Large mixing bowl
- Measuring jug
- Baking tray
- Parchment paper
- Frying pan
- Wooden spoon
- Fork
Ingredients
- 250 g lean turkey mince Lean, high-protein, and easy to digest.
- 100 g cooked quinoa Adds texture without the usual gut offenders.
- 1 large egg The glue that holds these beauties together.
- 1 tbsp olive oil Keeps everything moist and juicy.
- 1 tbsp fresh parsley finely chopped. Bright, fresh, and packed with flavour.
- ½ tsp sea salt Because seasoning matters.
- ½ tsp black pepper
- ½ tsp paprika Adds depth without causing a gut meltdown.
- 1 tsp dried oregano
- 2 tbsp lactose-free Greek yoghurt optional, extra moisture for even juicier meatballs.
Instructions
- Preheat the oven to 180°C (fan 160°C). Line a baking tray with parchment paper.
- Cook the quinoa per packet instructions and let it cool.
- Mix everything – In a large mixing bowl, throw in turkey mince, cooked quinoa, egg, olive oil, parsley, salt, pepper, paprika, oregano, and yoghurt (if using). Mix well.
- Shape into meatballs – Aim for walnut-sized balls. Place on the baking tray.
- Bake for 20-25 minutes until golden and cooked through. Internal temp should be 75°C.
- Cool, store, or serve – Eat fresh or allow to cool before you freeze for later.
Notes
To reheat, bake at 180°C for 10 minutes from chilled or 20 minutes from frozen.
Serve with low-FODMAP tomato sauce or a side of steamed vegetables and rice.
Absolutely! Chicken mince works just as well and keeps things light.
White rice – Simple, gut-friendly, and perfect for soaking up flavour.
Mashed potatoes – Use lactose-free butter for a creamy, indulgent side.
Low-FODMAP tomato sauce – Just use canned tomatoes, olive oil, and herbs (no garlic!).
Fridge: Keep in an airtight container for up to 3 days.
Freezer: Store for up to 3 months.
Reheat: Bake at 180°C for 10 minutes (chilled) or 20 minutes (frozen). Ensure they are fully heated before eating. Internal temp should be 75°C.
Final Takeaway
If you’ve made it this far, congratulations—you’re now armed with a low-FODMAP meatball recipe that’s gut-friendly, meal-prep approved, and (most importantly) actually tastes good. No bland food, no FODMAP landmines, just simple, high-protein meatballs that you can whip up in no time.
Next steps? Try them, tweak them, and freeze a batch. Your gut (and future self) will thank you.
