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Low-FODMAP Chicken Meatballs

These low-FODMAP chicken meatballs are lighter than your usual meatball, yet they’re tender, juicy and bursting with flavor. Plus, they’re gluten-free, grain-free, and egg-free too!

Need a break from pumpkin?

Me neither. But if you do, this recipe contains no pumpkin. It can be served over another favorite squash that’s hitting the markets this time of year (spaghetti squash), or it can be served with regular pasta. Either way, it’s delicious.

And if you are wanting some pumpkin-y low-FODMAP options, don’t worry; I’m experimenting with some kabocha squash for a recipe next week. In the meantime, check out the September Caterpillar Crawl.dscn2029What’s the secret ingredient that makes these balls rock n’ roll? (Hopefully not roll, unless you’re singing the meatball song. ?On top of spaghetti, all covered with chee-eese!?)

Instant mashed potato flakes.

I never would have thought to put such an ingredient in meatballs until my love affair with the very amazing America’s Test Kitchen How Can It Be Gluten-Free Cookbook, which I purchased at a second-hand bookstore around the time I started the low-FODMAP diet. Seriously such a good book.

But anyway, their meatball and meatloaf recipes all rely on potato flakes, rather than breadcrumbs, to keep their recipes moist and tender rather than dry and crunchy. Because who wants dry and crunchy meatballs? Ew.

But anyway anyway, I tried this variation for my own chicken meatball recipe, and the texture turned out perfecto. Thanks for the awesome tip, America’s Test Kitchen!

Enjoy these delicious puppies however you want–on top of spaghetti, all covered with cheese (and marinara sauce), with pesto pasta, plain for a snack, chopped up on pizza, or (as I did here), keep things totally grain free by serving with spaghetti squash.dscn2098I sauteed my spaghetti squash in a skillet with olive oil, basil, parsley and pine nuts, then topped everything with Parmesan for a kind of deconstructed pesto effect. I think next time I make these, though, I might go for the good old gf pasta. Because I’m a carb-eating heathensuperhero!

However you decide to partake, enjoy!

Low-FODMAP Chicken Meatballs
Serves 4
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  1. 1 lb. ground chicken
  2. 2 Tbsp. lactose-free milk (or regular milk, if tolerated)
  3. 2 Tbsp. instant mashed potato flakes (for low-FODMAP, choose a kind with no added onion, garlic or dairy)
  4. 1/4 cup grated Parmesan cheese
  5. 2 Tbsp. minced fresh parsley
  6. 1/4 tsp. salt
  1. Preheat the oven to 350 degrees Fahrenheit.
  2. In a large bowl, combine all ingredients and knead them all together with your hands. You could probably also use a spoon if you don't want to be a heathen/superhero like me.
  3. Spray a baking dish with non-stick spray or line with parchment paper or a silpat.
  4. Using your hands, roll the meat mixture into 12 or so golf-ball-sized balls.
  5. Bake for 20 minutes, until juices run clear.
  6. Serve over pasta, spaghetti squash, or however you see fit!
The Hungry Caterpillar
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  1. Cora says:

    Instant mashed potato flakes!? How cool! Gotta find me some of those somewhere.

    1. Joyce says:

      I was surprised by how well they worked. You can just get them at the regular ole’ grocery store–there’s usually a couple of different brands of instant mashed potatoes.

  2. Raia says:

    Those look delicious, Joyce! Thanks for sharing them with us at Allergy Free Thursdays! Hope to see you back again this week. 🙂

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