Low FODMAP Spaghetti and Meatballs

I’m not sure about you, but I am always looking for ways to jazz up some of the classic staple dishes we all know so well. Yet adding excitement when presented with a need to keep things Low FODMAP means you’ve gotta be willing to pull out all the creative stops! I’m certain there are Italians that will read this recipe and withstand utmost shock… spaghetti without garlic? Pasta without wheat?

By using meatballs, we add depth of flavor from the delicious caramelization they endure when roasting. We also use the opportunity to pack in some fresh herbs, and parmesan cheese, which is optional for those who avoid dairy altogether in lieu of lactose.

This is also the time of year when I can barely keep up with the zucchini production happening in my garden. The August sun helps them go from barely-there buds, to full size vegetables in a single day. So I jumped on the Pinterest bandwagon and spiralized a couple, but since zucchini is only a safe serving up to 66g, I stretch it out with gluten-free and Low FODMAP store-bought spaghetti.

Low FODMAP Spaghetti and Meatballs

Serves 6

½ lb Low FODMAP spaghetti*
2 medium zucchini, spiralized
1lb ground beef OR ground turkey
1 cup Low FODMAP breadcrumbs**
¼ cup fresh Italian parsley, chopped
¼ cup fresh basil, chopped
2 eggs
1 tsp  kosher salt
½ tsp freshly ground black pepper
Garlic infused olive oil
¼ cup parmesan cheese***
2 cups Low FODMAP tomato sauce****


*I prefer Barilla Gluten Free - it is a corn and rice mix and has a similar texture to regular wheat pasta
**I make my own using two slices of safe sourdough bread (dry it out in the oven), a bag of chicharrones, and half a box of safe corn flakes. I just blitz that together in my Ninja blender and store it in mason jars
***Optional. I am currently not eating dairy, so I omitted, but that is not FODMAP related
****I use my Low FODMAP Tomato Sauce recipe, but Rao’s Sensitive Formula is a Low FODMAP storebought option

Per Serve:  Calories 417, Fat 16g, Sodium 1218mg, Carbs 42g, Sugars 24g, Fiber 2g, Protein 37g

Preheat your oven to 375(f)

Start by spiralizing your zucchini, and placing the strands on a lint-free kitchen towel to absorb any extra liquid.

While the zucchini is draining on the towel, start your meatballs by putting the ground beef, parsley, basil, breadcrumbs, eggs, salt, pepper and parmesan in a medium mixing bowl. 

Gently mix using clean hands, just until mixed - the longer you mix, the denser the meatballs will be and we want them nice and tender. Then use a 5cm spring-action portion scoop to make 15 equal balls, rolling gently between your hands to shape, being careful not to compress them. Place evenly spaced on a half baking sheet lined with aluminum foil.

Place meatballs in the oven for 35 minutes. While those are cooking, boil 4-6 quarts water  for the pasta, and start heating your tomato sauce in a tall-rimmed saute pan. Cook the pasta according to the package directions, when strained, add to the tomato sauce directly. Heat some garlic infused olive oil in another pan, and saute the zucchini spirals on medium heat until they soften, then add to the tomato sauce and pasta. 

Pull the meatballs out of the oven, and add them directly to the pan with the rest of our ingredients. Serve immediately, topping with additional parmesan cheese and fresh basil, if desired. 

What do you do with your excess zucchini this time of year?