Chicken Meatballs (low FODMAP/GERD)

These ginger carrot chicken meatballs are low FODMAP/GERD/ Acid reflux friendly, gluten-free, and absolutely delicious. You only need a very few ingredients. I have both IBS and GERD. These meatballs are very easy on my sensitive stomach so I thought of sharing the recipe with you all.

**This post contains Amazon affiliate links. If you buy through my links, I get a small commission but no extra cost to you.

I was diagnosed with IBS at the beginning of the year and my doctor suggested me to try a low FODMAP diet. I had to cut down some of my favorite foods. But I was eating fine since I could have variety of meats, citrus, and fats without an issue. I even added a few low FODMAP recipes here such as this Chicken fried rice and Air Fryer Salmon recipe. Then I got a GERD flare up a few months ago. Unfortunately, I had to cut down all the fatty oily food, red meat and my beloved citruses. This made it really hard for me to make something delicious to eat.

Being a food blogger I had to come up with some creative ways to eat other than bland chicken and rice and potatoes. This Chicken meatball recipe is one of those recipes I came up with and it’s easy on my stomach, doesn’t trigger GERD (unless egg is a GERD trigger for you) and also low FODMAP.

How are these chicken meatballs low FODMAP/GERD-friendly?

My meatball recipe uses only a few ingredients, all of which are low FODMAP. I check it with the Monash app before I make it just to be sure. According to Dr. Aviv’s The Acid Watcher Diet book, they are also safe for GERD and Acid Watcher Diet-friendly.

That being said, in my experience, everyone’s GERD triggers are different. I know eggs are a GERD trigger for some people although it is considered safe for many. In that case, you may skip adding the egg or just use the egg whites if tolerant. Or as a substitute, you can add a gluten-free bread slice soaked with a little bit of almond milk (or milk of your choice) as a binder.

More flavorings you can add

You can certainly add more flavorings to the recipe. I tried to keep it super simple so it suits many people who are suffering from stomach issues.

Rosemary/Thyme/Oregano:

I’m adding fresh parsley to my chicken meatballs. But if you don’t have fresh parsley, you can substitute it with any of the herbs of your liking. The most common herbs are dried rosemary, thyme, and oregano. They definitely add more flavor. Also, GERD-friendly and low FODMAP.

Sumac

Sumac is a very popular Mediterranean ingredient that has a nice tangy flavor. You can use this as a lemon substitute for many dishes and the good news is, that Sumac is GERD-friendly. If you’d like to add a little tangy flavor to the meatballs, this is a great way to do that without upsetting your stomach.

Parmesan cheese:

Parmesan cheese is a dried cheese that is very low in lactose. Adds a nice creamy nutty flavor to the meatballs.

Liquid Aminos/Coconut Aminos:

Soy sauce is a FODMAP-friendly ingredient but soy can trigger GERD in some people. In that case, you can add Liquid aminos or Coconut aminos as an umami addition if you prefer.

Paprika:

Many GERD sufferers can have a little bit of paprika (not the smoked paprika) since it’s very mild and made from red peppers. But if you’re dealing with a flare-up now, I think it’s a good idea to skip this as well. It’s also a low FODMAP spice. Paprika adds a nice red color to the meatballs.

Serving/Meal Ideas with Meatballs

• Serve it with your favorite sauce. I like to serve it with an Asian style sauce made with a little bit of liquid aminos and toasted sesame oil
• You can use it with GF Pasta, noodles, or fried rice
• Stir fry chicken meatballs with your favorite low FODMAP/GERD/Acid Reflux friendly veggies. I usually cut the meatballs into quarters and then stir fry with green beans or broccoli and serve with Jasmine rice.

Print Recipe

Chicken Meatballs (low FODMAP/GERD)

Author: Roshani Wickramasinghe Cooking Method: Baking Cuisine: Famous Across multiple cuisines, Fushion Courses: Dinner, Lunch, Snack Recipe Keys: Dairy Free G GERD friendly Gluten Free Keto L low fodmap

Difficulty: Beginner Prep Time 10 mins Cook Time 20 mins Total Time 30 mins

Cooking Temp: 400  °F Servings: 4

Description

If you're looking for a Gluten free, low FODMAP and GERD-friendly Chicken meatballs recipe, that is also loaded with veggies and gut-friendly ingredients, this is the one to follow. 

Ingredients

Servings

• 1 lb Ground chicken

• 1 Medium carrot grated

• 3 tbsp Finely chopped parsley

• 1 tbsp Grated ginger

• ¹⁄₂ tsp Crushed fennel seeds (add more if you like the fennel flavor)

• ¹⁄₃ cup Almond flour

• 1 Egg

• ³⁄₄ tsp Salt

Instructions

1. Add all the ingredients to a large bowl and mix well until all the vegetables and dry ingrediets are well combined and the mixture is a little tacky. I wear gloves and do it with my hands. 

   

2. Make 8 - 10 equal size meatballs, roll them with your hand and place them on a baking tray or a cast iron pan.

   

3. Preheat the oven to 400F. Bake the meatballs for 18 - 20 minutes, depending on their size. The cooked temperature is 165F. 

   

Keywords: Chicken meatballs, Chicken meatballs recipe, ground chicken recipe, Low FODMAP chicken recipe, GERD friendly chicken meatball recipe, GERD chicken recipe, low FOMAP chicken meatballs, Chicken and carrot meatballs, keto chicken recipe, keto chicken meatballs, ground chicken meatballs, baked chicken meatballs, healthy chicken meatballs, healthy baked chicken, what to make with ground chicken, ground chicken recipes, GERD chicken recipe, GERD meatballs, IBS meatballs, IBS recipes