Meatballs are baked and then simmered in a sweet and tangy tomato sauce in these gluten-free and low FODMAP Turkey Quinoa Cocktail Meatballs.
I decided to come up with a fun appetizer recipe for the Super Bowl on Sunday. This recipe is inspired by that chili-sauce-and-grape-jelly-meatballs recipe. You might know the recipe I’m talking about (example here). An unusual combination of ingredients, but totally delicious. And totally not low-FODMAP or very healthy. Luckily I came up with this recipe that is low-FODMAP, a lot healthier, and just as delicious.
For the meatballs, I use lean ground turkey to reduce the fat and cooked quinoa instead of breadcrumbs. An egg is a great binder for these meatballs, but if you are allergic to eggs, a Chia Egg Replacer works just as well. The meatballs are then baked and ready for some sauce.
This sauce is tangy, but sweet. I add a little flavor with some Worcestershire sauce, which is considered low-FODMAP by the Monash App. Since Worcestershire sauce does usually contain a little onion and garlic, feel free to use soy or tamari sauce instead if you are really sensitive. I add a little cornstarch to the sauce to help thicken it up and adhere to the meatballs. (FYI – this sauce is also great with lit’l smokies too!)
Serve these low FODMAP Turkey Quinoa Cocktail Meatballs up with some fancy toothpicks and you are set for a party or the big game!
Try these other low FODMAP appetizer recipes from my collection:
Low FODMAP Turkey Quinoa Cocktail Meatballs
Ingredients
Meatballs
- 1 lb. lean ground turkey
- 1 cup cooked and cooled quinoa
- 1 large egg*
- 1/2 cup finely chopped scallions, green parts only (about 1/2 bunch)
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
Sauce
- 1/3 cup packed dark brown sugar
- 1 teaspoon cornstarch
- 1 cup Pomi 100% Tomato Sauce (or tomato puree)
- 1/4 cup rice vinegar
- 1 tablespoon gluten-free Worcestershire sauce or soy or tamari sauce (see my discussion above)
- 1/2 teaspoon kosher salt or to taste
Instructions
- Heat oven to 400 degrees F. Line a large, rimmed baking sheet with foil and spray lightly with cooking spray.
- In a large bowl, thoroughly combine the ground turkey, quinoa, egg (or chia egg), scallions, ½ teaspoon salt and pepper. Roll into 1” meatballs and place on prepared baking sheet. Bake meatballs for 20 minutes or until no longer pink in the middle.
- While meatballs are baking, stir together the brown sugar and cornstarch in a large, deep skillet. Stir in the tomato sauce, vinegar, Worcestershire sauce (or soy or tamari) and 1/2 teaspoon salt (or to taste). Bring to a light boil over medium-high heat. Reduce heat and simmer until slightly thickened.
- Add baked meatballs and stir to coat. Serve.
Notes
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Can these be made in advance and reheated in the microwave?
It’s probably not ideal, but I think it could work.