Thursday, February 4, 2016

Turkey Quinoa Cocktail Meatballs {Low-FODMAP, Gluten-Free}

Turkey Quinoa Cocktail Meatballs {Low-FODMAP, Gluten-Free}  /  Delicious as it Looks

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.

Turkey Quinoa Cocktail Meatballs {Low-FODMAP, Gluten-Free}  /  Delicious as it Looks

For the meatballs, I use lean ground turkey to reduce the fat and cooked quinoa instead of breadcrumbs.

Learn more about how healthy quinoa is at the Cooking Detective: 

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.

Turkey Quinoa Cocktail Meatballs {Low-FODMAP, Gluten-Free}  /  Delicious as it Looks

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!)

Finally, serve them up with some fancy toothpicks and you are set for a party or the big game!

Turkey Quinoa Cocktail Meatballs {Low-FODMAP, Gluten-Free}  /  Delicious as it Looks

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Turkey Quinoa Cocktail Meatballs
Low-FODMAP, Gluten-Free, Egg-Free Option
makes about 40 meatballs


1 lb. lean ground turkey
1 cup cooked and cooled quinoa
1 egg or 1 Chia Egg
1/2 cup finely chopped scallions, greens parts only (about 1/2 bunch)
1/2 teaspoon kosher salt
1/4 teaspoon ground black pepper

1/3 cup packed dark brown sugar
1 teaspoon cornstarch
1 cup 100% tomato sauce or strained tomatoes, unsalted (such as Pomi)
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)

  1. Heat oven to 400 degrees F. Line a large, rimmed baking sheet with foil and spray lightly with cooking spray.
  2. 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.
  3. 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.
  4. Add baked meatballs and stir to coat. Serve.

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