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spaghetti & meatballs in a white bowl with Parmesan cheese in a small bowl in the background

Meatballs in Tomato Sauce - for Spaghetti or Meatball Subs!

Our low FODMAP, gluten-free meatballs are versatile! Enjoy with spaghetti or stuff inside bread for a meatball sub!

Low FODMAP Serving Size Info: Makes bout 25 to 30 golf ball sized (43 mm) meatballs; 8 to 10 servings; about 3 meatballs per serving

Course: Dinner & Lunch
Cuisine: American, Italian
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Makes: 30 Meatballs
Calories: 59 kcal
Author: Dédé Wilson




  • 1/4 cup (55g) low FODMAP gluten-free fresh breadcrumbs
  • 1/3 cup (75 ml) lactose-free warm milk or water
  • 1 large egg, at room temperature
  • 1 tablespoon minced fresh flat-leaf parsley
  • 1 tablespoon finely chopped scallions, green parts only
  • 1/2 cup (50 g) finely grated Parmesan cheese
  • 1 pound (455 g) lean ground beef, such as 85% lean
  • 2 teaspoons Garlic-Infused Oil, made with olive oil
  • Kosher salt
  • Freshly ground black pepper


  1. Preheat oven to 350°F/180°C. Have one rimmed baking sheet pan set aside and ready to use.
  2. Combine the breadcrumbs and the milk or water in a large bowl and allow to sit for about 5 minutes or until breadcrumbs hydrate and soften. Add egg, parsley, scallions and Parmesan and mix thoroughly to combine, then add meat and olive oil and combine well (we like to do this with our hands, but you could also use a sturdy wooden spoon). Season with salt and pepper. Roll into golf-ball sized (43 mm) meatballs (see Tips) and place on the baking sheet pan, evenly spaced apart.
  3. Bake for 15 minutes, then shake pan gently a few times so that meatballs roll around, allowing additional surfaces to come into contact with the pan. Bake for 15 more minutes or until they are almost cooked all the way through.
  4. Place the tomato sauce in a large Dutch oven or deep pot. Use a slotted spoon to scoop up the meatballs and gently lower then into the sauce. Bring to a gentle simmer, covered, and cook for about 10 minutes or until meatballs are cooked through and hot. Meatballs are now ready to serve with spaghetti or used inside low FODMAP rolls or baguettes for a meatball sandwich.



  • I like to use small ice cream scoops to ensure that all of the meatballs are the same size. For this recipe I use a Zeroll #40. Simply dip it into the meatball mixture, scrape the open end of the scoop against the edge of the bowl for a perfect amount every time. Then pop the meat out of the scoop and give it a quick roll between your palms to create a nice round shape.

If You Can Tolerate

  • Fructans: If you have passed the garlic fructan challenge feel free to add 1 or 2 minced garlic cloves to the raw meatball mixture.
Nutrition Facts
Meatballs in Tomato Sauce - for Spaghetti or Meatball Subs!
Amount Per Serving
Calories 59 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g5%
Cholesterol 16mg5%
Sodium 40mg2%
Potassium 55mg2%
Carbohydrates 3g1%
Fiber 1g4%
Sugar 1g1%
Protein 5g10%
Vitamin A 10IU0%
Calcium 3mg0%
Iron 0.4mg2%
* Percent Daily Values are based on a 2000 calorie diet.