Versatile Turkey Meatballs – For Spaghetti or Subs
We like these either served with pasta or pile them onto a low FODMAP roll for a sub sandwich. That’s what we call them in New England, because they are the shape of a submarine.
You might know them as hoagies or torpedoes but basically we are talking about a long roll filled with something yummy.
Carrots Are Versatile, Too
Turkey can be lean, so I have added some grated carrot, which adds moisture – and color! And as carrots are free of detectable FODMAPs you will find us tucking them into dishes here are there for flavor, texture and a pretty burst of color.
Not All Breadcrumbs Are Created Equal
I used Udi’s sandwich bread to make the breadcrumbs when I was testing this recipe quite a while ago.
A few months later I tried the recipe with a different kind of bread and the absorption of the crumbs with the milk acted very differently and ended up being way too wet.
This was a perfect example of how substitutions don’t always work.
I ended up adding more breadcrumbs, but of course we cannot always adjust a recipe like that and stay within our low FODMAP guidelines.
So, I have said it before and I will say it again – please follow our directions for best success, including using the ingredients called for.
Low FODMAP Turkey Meatballs - For Spaghetti or Subs
These lean but moist turkey meatballs work beautifully with pasta, as shown, or as a stuffing for a low FODMAP roll.
Low FODMAP Serving Size Info: About 25 to 30 golf ball sized (43 mm) meatballs; 8 to 10 servings
- 1/3 cup (38 g) soft low FODMAP gluten-free breadcrumbs, made from low FODMAP sandwich bread
- 1/4 cup (60 ml) water or lactose-free whole milk, at room temperature (I prefer milk)
- 1 large egg, at room temperature
- 1 medium (61 g) carrot, peeled and grated
- 1 tablespoon minced fresh flat-leaf parsley
- 1/2 cup (50 g) finely grated Pecorino Romano or Parmigiano Reggiano
- 1 pound (455 g) lean ground turkey (or chicken)
- 1/2 teaspoon kosher salt
- 1/8 teaspoon freshly ground black pepper
- 1/3 cup (75ml) Garlic-Infused Oil made with olive oil or FODY Garlic-Infused Olive Oil, optional (see directions)
- 1 batch (19.4 ounces/550 g) Super Simple Chunky Tomato Sauce or two jars each of FODY Pasta Sauce (Marinara or Tomato & Basil)
Combine the breadcrumbs and water or milk in a large bowl and allow to sit for about 5 minutes or until breadcrumbs swell and hydrate. Add egg, carrot, parsley and cheese and mix thoroughly to combine, then add meat and combine well (we like to do this with our hands). Season with salt and pepper. Roll into golf-ball sized (43 mm) meatballs (see Tip) and set aside on a tray until all are rolled.
Heat about a third of the oil over medium heat in a sauté pan until hot but not smoking. Add about a third of the meatballs and fry until the bottoms are golden; flip over and brown other side. Remove to a paper towel lined tray and repeat with two more batches of oil and meatballs.
Heat our Super Simple Chunky Tomato Sauce or your FODY Pasta Sauce in a large, wide straight-sided saucepan and place meatballs in sauce, mostly in a single layer. Bring sauce to a low simmer, cover, and cook meatballs for about 10 minutes until cooked through and heated. Meatballs are now ready to serve with spaghetti or used for a sub sandwich.
Alternatively, have oven preheated to 350°F/180°C. Scatter meatballs evenly spaced on a rimmed baking sheet pan. Bake for about 30 minutes, shaking pan gently once or twice during baking time. Drain as described above on paper towels. The meatballs should be cooked through; you can check with an instant read thermometer, which should read 165°F/74°C. These baked meatballs are now ready to stir into warm sauce and served as you like, with pasta or on a roll.
- Did you think you had to forgo meatballs while following the low FODMAP diet? No way! And these are versatile - great for pasta or subs. Make a double batch - the recipe does scale up well -and freeze so that you always have some around for quick weeknight meals.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.