Ginger-Sesame Low FODMAP Meatballs (Ground Beef or Chicken!)

These low FODMAP meatballs can be made with ground beef or chicken - either way, they are a quick low FODMAP dinner idea made start to finish on one pan and using a super flavorful mix of sesame, ginger and green scallions. The binder is gluten-free whole oats, which you can use for Italian style meatballs too!

There are plenty of ways to add variety to these low FODMAP meatballs by turning them into rice bowls. You can quick pickle the carrots with a little rice vinegar and salt, or sub in cucumbers. If you’re not low FODMAP feel free to add white scallions and/or garlic into the meatballs. And finally, you can use gluten-free breadcrumbs instead of the oats if you want to simplify further, but I love the texture of the pulsed oats in this recipe.

Course Main Course

Cuisine Japanese

Diet Gluten Free, Low Lactose

Keyword lowFODMAP, meatballs

Prep Time 10

Cook Time 20

Servings

Author Phoebe Lapine

Ingredients

1 pound ground beef chicken or turkey
¼ cup fresh cilantro finely chopped
One 2-inch knob of ginger peeled and minced or grated (about 2 tablespoons)
1 large egg beaten
1/2 teaspoon salt
1 tablespoons gluten-free tamari
1 tablespoon toasted sesame oil
½ cup gluten-free oats
2 scallions green parts only, thinly sliced
1 tablespoon sesame seeds
4 cups cooked white rice for serving
2 large carrots, julienned for serving

For the ginger-sesame sauce:

2 tablespoons tahini
1/4 cup extra virgin olive oil
2 tablespoons rice vinegar
2 tablespoons fresh lemon juice
2 tablespoons gluten-free tamari
One two-inch knob of ginger peeled
1 teaspoon toasted sesame oil

Instructions

Preheat the oven to 425 degrees F.
In a large bowl, combine the ground meat, cilantro, ginger, egg, salt, tamari, and sesame oil.
In a small food processor, pulse the oats until coarsely ground. Add to the bowl. With clean hands, mix the meat with the other ingredients until loosely combined. You don’t want to overly break up the meat. Form the mixture into 2-inch balls (an ice cream scoop works well for portioning) and roll in your hands until round and smooth. You should have a dozen balls.
Arrange the balls on a parchment-lined baking sheet and bake in the oven until cooked through and beginning to brown on the bottom, about 20-25 minutes.
While the meatballs cook, make the sauce: in a small food processor (same one is fine!) combine the tahini, olive oil, vinegar, lemon juice, tamari, ginger and sesame oil and puree until smooth. Add more salt as necessary or water to thin the mixture.
Transfer to a serving vessel and garnish with the scallions and sesame seeds, or make bowls with rice and julienned carrots. Drizzle with the sauce and serve.