Low FODMAP Foods: Turkey Meatballs with Zoodles Recipe

If you’re sensitive to certain sugars or often feel bloated after meals, you might have explored or heard of the Low-FODMAP diet. Low-FODMAP foods are those that minimize fermentable oligosaccharides, disaccharides, monosaccharides, and polyols — short-chain carbohydrates that can trigger digestive discomfort for many with IBS or gut sensitivities.

This Low-FODMAP Turkey Meatballs recipe from Chef Megan Mitchell gives you a flavorful, gut-friendly, satisfying protein option that skips high-FODMAP triggers, so you can enjoy meatballs without worry.

Turkey meatballs themselves are a classic comfort food—versatile, easy to customize, and often crowd-pleasers. In this version, we use FODMAP-friendly aromatics and binders so that onions, garlic, and other common high-FODMAP ingredients are substituted or omitted to stay compliant.

Also on trend: zoodles (zucchini noodles). Zoodles are becoming a go-to for folks looking to reduce carbs, increase vegetables, or simply mix up their pasta routine. Benefits include being low in calories and carbohydrates, high in hydration, fiber, vitamin C, and fitting well with gluten-free or Paleo-oriented meals. Using zoodles as a base for meatballs or sauce can lighten the entire dish and make it more veggie-packed without sacrificing flavor.

Below is how to make these Low-FODMAP Turkey Meatballs, plus ideas for serving (yes, zoodles make a great base!) and lots of variations so it suits different diets or preference levels.

How to Make Turkey Meatballs w/ Pappardelle Zoodles

Recipe Details

Yield: 28 to 30 small meatballs
Active time: 10 minutes
Total time: 30 minutes

Recipe Ingredients

For the meatballs & sauce

• ½ cup packed basil leaves, plus ¼ cup finely chopped for sauce
• ¼ cup packed parsley leaves
• 2 green onions, chopped into 1-inch pieces
• 1 large egg
• 1 tablespoon olive oil, plus more for cooking
• 1 teaspoon sea salt
• ½ teaspoon ground pepper
• 1 pound ground dark meat turkey
• 2 tablespoons almond flour
• ¼ teaspoon crushed red pepper
• 1 (24-ounce) jar low FODMAP marinara sauce

For the zoodles:

• 5 to 6 medium zucchini
• 5 ounces baby spinach
• sea salt, to taste
• ground pepper, to taste
• olive oil

Recipe Instructions

Make the meatballs & marinara

1. Prep herbs: Reserve ¼ cup basil (finely chopped) for finishing the sauce. In a food processor, pulse the remaining ½ cup basil with parsley and green onions until finely chopped.
2. Mix: In a large bowl, add the herb mixture, egg, 1 tablespoon olive oil, sea salt, ground pepper, ground dark turkey, almond flour, and crushed red pepper. Gently mix until just combined (don’t overwork).
3. Shape: Form 1½-inch meatballs. Heat a slick of olive oil in a large skillet or Dutch oven over medium heat; brown meatballs in batches, turning to get color on multiple sides (they don’t need to be cooked through yet).
4. Simmer: Pour in the Low FODMAP marinara, nestle meatballs into the sauce, and bring to a gentle simmer. Cover and cook 10–15 minutes, or until meatballs reach 165°F internally.
5. Finish: Stir the reserved ¼ cup finely chopped basil into the sauce off heat for a fresh, aromatic finish. Taste and adjust seasoning.

Make the zoodles:

1. Spiralize: Using a spiralizer or julienne peeler, turn the zucchini into noodles. Pat dry with a clean towel to reduce moisture.
2. Sauté: Warm a drizzle of olive oil in a large skillet over medium heat. Add baby spinach and cook just until wilted, 30–60 seconds.
3. Toss: Add zoodles and sauté 2–3 minutes, tossing gently until just tender (avoid overcooking). Season with sea salt and pepper to taste.
4. Serve: Divide zoodles between bowls, top with meatballs and basil marinara, and spoon extra sauce over the top.

Variations & Tips for Making Turkey Meatballs & Zucchini Noodles

• Strict Low-FODMAP Note: If you’re sensitive to the white parts of green onions, use only the green tops. You’re already using a Low FODMAP marinara—great choice for minimizing triggers.
• Bake Instead of Sear: For a hands-off method, bake meatballs at 400°F for 15–20 minutes (to 165°F), then simmer briefly in marinara to marry flavors.
• Zoodle Success: Salt zoodles lightly and blot with towels before sautéing to reduce wateriness. Cook just until crisp-tender.
• Make-Ahead & Freeze: Cook meatballs fully, cool, and freeze in marinara in portions. Reheat gently. Spiralize zucchini day-of for best texture.

Recipe by Megan Mitchell