The Best Low-FODMAP Swedish Meatballs; Gluten-free, Dairy-free

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Low-FODMAP.

Swedish.

Meatballs.

#nokidding!

These are the BEST low-FODMAP Swedish Meatballs.  And so easy!  You will be thrilled to add this recipe to your ‘favorites’ box.

I won’t admit that my favorite Swedish store may have inspired this recipe…you know the one 😉

Low-FODMAP Swedish Meatballs are amazing served over low-FODMAP, gluten-free pasta (see my low-FODMAP Grocery Shopping List for tips), low-FODMAP Mashed Potatoes or low-FODMAP Rice Quinoa Medley.  The gravy is to-die-for.

This low-FODMAP Swedish Meatball recipe can be modified for other types of meat such as ground turkey.  You could also do a classic combination of beef and pork. Whatever is your preference!

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Or check out over 400 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients (using available data at time of posting)

Serves: 4-6

*This recipe is rather rich and high in fat content.  Adjust to personal tolerance if fat is a trigger for your IBS

Prep time: 20 mins (plus chilling 15-30 minutes)

Cook time: 20 mins

Total Time: 40 mins (plus chilling)

Ingredients

For meatballs:

  • 1 pound uncooked ground beef (I like lean beef)
  • 1/4 cup gluten-free, low-FODMAP bread crumbs (make your own!)
    • Check to ensure your brand contains low-FODMAP ingredients
  • 1 tablespoon (2 g) fresh parsley, chopped
    • You can also use some extra as garnish
  • 1/4 teaspoon ground allspice
  • 1/4 teaspoon ground nutmeg
  • 1/8 teaspoon pepper, plus to taste
  • 1/2 teaspoon salt, plus to taste
  • 1 large egg
  • 2 tablespoons low-FODMAP milk (I like lactose-free whole milk, but for a dairy-free version use unsweetened almond milk or another low-FODMAP, dairy-free milk)

For sauce:

  • 2 teaspoons garlic-infused olive oil; divided
  • 2 teaspoons shallot or onion-infused olive oil; divided
  • 3 tablespoons butter (for dairy-free, substitute olive oil)
  • 3 tablespoons low-FODMAP, gluten-free flour
    • I select a brand without added Xanthan Gum, a plain rice flour also works well
  • 2 cups low-FODMAP beef broth or stock
    • My low-FODMAP Certified Happy Soup is perfect for this recipe!
  • 3/4 cup heavy cream
    • 1/4 cup of heavy whipping cream is low-FODMAP,
    • For a dairy-free option use canned coconut cream (see my low-FODMAP grocery blog for brands and technique for using this.  It is NOT the same as ‘cream of coconut’ which is sweetened and also found in cans at the supermarket)
      • 1/4 cup is one low-FODMAP serving
  • 1 tablespoon Worcestershire sauce (gluten-free if necessary)
    • 2 tablespoon is one low-FODMAP serving
    • Even though this product often contains onion and garlic, the amounts are so small that you can still use this for your cooking!
    • You can also use soy sauce as a substitute
  • 2 teaspoons Dijon mustard

Directions

  • In a medium sized bowl mix ground beef, panko, parsley, allspice, nutmeg, pepper, salt, egg and low-FODMAP milk (I used my hands)
  • Scoop the meat mixture using a small cookie scoop or spoon, and using your hands, roll about 24 small meatballs.  Place them on a baking sheet or large plate
    • You want to roll these firmly so they don’t break apart, but not so dense that they aren’t moist and tender
  • If you have time, at this point I recommend chilling the formed meatballs in the fridge for 30 minutes, or freezer for 15 minutes to help them maintain shape during cooking
  • Once your meatballs are ready, in a large skillet heat 1 teaspoon each of the infused olive oils and 1 tablespoon butter over medium
    • I prefer cast iron or an enameled cast iron for this
  • Add the meatballs and brown on all sides, turning as needed (about 5-7 minutes)
    • Do not crowd the pan.  Shake them lightly, but do not turn excessively
    • You may need to work in batches
  • Transfer cooked meatballs to a plate and tent with foil to keep warm
  • Add remaining 2 tablespoons butter, and teaspoon each of infused oils to skillet
    • Adjust your heat as necessary to not burn this, you may want to shift to medium-low
  • Stir in low-FODMAP flour and whisk until brown
  • Slowly stir in low-FODMAP beef broth and heavy cream
  • Add Worchestershire sauce and Dijon mustard and bring to a simmer until sauce starts to thicken
  • Taste gravy, and add seasoning as needed
  • Once thick, add the meatballs back to the skillet and simmer for another 1-2 minutes
    • If you are concerned the meatballs aren’t fully cooked, then simmer longer as needed
  • Serve over low-FODMAP, gluten-free egg noodles, GF farfalle pasta (I used Jovial brand), mashed potatoes or rice!

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  1. Julie August 10, 2021
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