Name: Low FODMAP Spaghetti and Meatballs
Prep time: 25 min
Cook time: 30 min
Total time: 55 min
Yield: 4 servings
Cuisine: Low FODMAP Diet
Ingredients: 3/4 lb (340g) gluten-free spaghetti; 1 lb (450g) ground turkey or beef; 1/3 cup (40g) gluten-free breadcrumbs; 1/4 cup (25g) grated Parmesan, plus more for serving; 1 large egg; 2 tablespoons fresh parsley, finely chopped, plus more for garnish; 1 teaspoon dried oregano; 1/2 teaspoon salt; 1/4 teaspoon black pepper; 2 tablespoons garlic-infused olive oil; One 14.5 oz (410g) can crushed tomatoes; 1 teaspoon dried basil; 1/2 teaspoon sugar (optional); 2 oz (60g) mozzarella, cut into small cubes (optional)

Instructions

In a large bowl, combine ground meat, breadcrumbs, Parmesan, egg, 1 tablespoon parsley, oregano, salt, and pepper. Mix until just combined.

If using mozzarella, form meat around small cubes of cheese to create stuffed meatballs. Otherwise, roll into 12 meatballs about 1.5 inches in diameter.

Heat garlic-infused olive oil in a large skillet over medium-high heat.

Add meatballs and cook, turning occasionally, until browned on all sides, about 8 minutes.

Add crushed tomatoes, basil, and sugar if using. Reduce heat to medium-low.

Simmer for 15-20 minutes, turning meatballs occasionally, until cooked through (internal temp 165°F/74°C).

Meanwhile, cook spaghetti according to package directions. Drain.

Toss spaghetti with a few spoonfuls of sauce and remaining Parmesan.

Serve spaghetti topped with meatballs and extra sauce.

Garnish with fresh parsley and additional Parmesan.

FODMAP Notes

Uses garlic-infused olive oil for garlic flavor without FODMAPs. Gluten-free breadcrumbs and pasta eliminate wheat-based fructans. Aged Parmesan and mozzarella are low in lactose. Keep tomato serving reasonable.

Tips

💡 Don't overmix the meatball mixture - it makes them tough
💡 Meatballs can be made ahead and frozen raw or cooked
💡 Stuff with mozzarella for a fun surprise center
💡 Use a mix of beef and pork for more flavor

Recipe Notes

Nothing says comfort like a plate of spaghetti and meatballs. This low FODMAP version uses garlic-infused oil for that essential Italian flavor and optional mozzarella-stuffed meatballs for an extra treat.

Substitutions

Meat: Use any combination of beef, pork, turkey, or chicken
Pasta: Any gluten-free long pasta works
Cheese: Skip the mozzarella center for simpler meatballs

Storage

Refrigerator: Meatballs and sauce keep 4 days separately
Freezer: Freeze meatballs for up to 3 months
Reheating: Reheat meatballs in sauce over low heat

FODMAP Stacking Note

One serving (3 meatballs + pasta + sauce) is low FODMAP. The tomato sauce is portioned appropriately. Avoid doubling up on servings.

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