Name: Low FODMAP Penne with Meatballs
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 6 servings
Cuisine: Low FODMAP Diet
Ingredients: 2 lb (900g) extra-lean ground beef; 1 cup (220g) cooked long-grain rice; 3/4 cup (60g) grated Parmesan, plus extra for serving; 1 large egg, beaten; 2 teaspoons garlic-infused olive oil; 2 teaspoons olive oil, plus more for frying; 3 tablespoons fresh basil, finely chopped; 1/4 cup (15g) fresh flat-leaf parsley, finely chopped; 1/2 teaspoon cayenne pepper; Salt and freshly ground black pepper; 18 oz (510g) gluten-free penne; 2 cups (500ml) tomato puree; 1/4 cup (5g) fresh basil, roughly chopped, for garnish

Instructions

Bring a large pot of salted water to a boil.

In a large bowl, combine beef, cooked rice, Parmesan, egg, garlic-infused oil, olive oil, finely chopped basil, parsley, cayenne, and salt and pepper.

With wet hands, shape mixture into golf ball-sized meatballs (about 18-20 meatballs).

Heat olive oil in a large frying pan over medium heat. Add meatballs and cook, turning occasionally, until browned on all sides and cooked through, about 12-15 minutes.

Meanwhile, add penne to boiling water and cook according to package directions until al dente. Drain and keep warm.

Pour tomato puree over the meatballs. Add roughly chopped basil.

Bring to a boil, then reduce heat and simmer 2-3 minutes until warmed through.

Divide penne among bowls. Spoon meatballs and sauce over the top.

Garnish with extra Parmesan and basil leaves.

FODMAP Notes

These meatballs include cooked rice which makes them extra tender and helps bind them without breadcrumbs (though GF breadcrumbs are fine too). Garlic-infused oil provides flavor without FODMAPs. Use tomato puree without added garlic or onion.

Tips

💡 Use leftover rice or cook 1/3 cup uncooked rice
💡 Wet your hands to prevent mixture from sticking
💡 Kids love helping shape the meatballs
💡 Freeze uncooked meatballs for quick future meals

Recipe Notes

These tender meatballs get their unique texture from the addition of cooked rice, making them lighter than traditional meatballs. They’re perfect for getting the whole family involved in cooking.

Substitutions

Meat: Use a mix of beef and pork, or all turkey
Rice: Quinoa works as an alternative
Pasta: Any gluten-free pasta shape

Storage

Refrigerator: Meatballs and sauce keep 4 days
Freezer: Freeze raw meatballs up to 3 months
Reheating: Reheat meatballs in sauce gently

FODMAP Stacking Note

One serving (3 meatballs + pasta + sauce) is low FODMAP. The tomato puree is portioned appropriately per serving.

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