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Cheats Pasta and Meatballs
Cheats Pasta and Meatballs
My Cheat’s Meatballs and Pasta recipe is a quick and comforting low FODMAP dinner that’s big on flavour and easy on the gut.
My Cheat’s Meatballs and Pasta recipe is a quick and comforting low FODMAP dinner that’s big on flavour and easy on the gut.
Traditional meatballs often rely on breadcrumbs, garlic, and onion — all high FODMAP ingredients — but this version skips the triggers without sacrificing taste. Using low FODMAP sausages (I love Black Farmer Premium Pork), you get perfectly seasoned meatballs in minutes, no mixing bowl needed. The sauce is rich and satisfying, made with grated carrots for sweetness, tinned tomatoes, and umami-rich low FODMAP yeast extract, plus a dash of dried herbs.
Served over gluten-free pasta and optionally topped with parmesan, it’s a fuss-free, family-friendly meal that comes together fast — ideal for weeknights when you want something hearty, delicious, and low FODMAP without the hassle.
Easy Low Fodmap Cheats Pasta and Meatballs
Easy Low Fodmap Cheats Pasta and Meatballs
Ingredients
Ingredients
(Serves 4)
4 Low Fodmap sausages (check they're gluten free and don't include any fodmap ingredients such as onion or garlic. I like Black Farmer Premium Pork Sausages)
3 spring onions, green parts only, finely sliced
drizzle of olive oil (optionally garlic infused)
3 medium carrots (approx. 240g in total), grated
1 400g tin tomatoes
2 tsp low fodmap yeast extract (check for no barley - I use Sainsbury's reduced salt yeast extract)
2 tsp dried mixed herbs
½ tube tomato puree
(see optional shortcut below)
300g gluten free pasta to serve (Shar's gluten free fusilli is certified as low fodmap)
(Optional) 60g parmesan cheese, grated
Method
Method
Preheat oven to 200 degrees celsius
Split and peel the sausage skins and pinch the meat from each sausage into 3 meatballs. Don't worry if they aren't all the same shape and size.
Add meatballs to a baking tray and bake for 20-25 mins until no pink meat remains.
Meanwhile, pour olive oil into a non-stick pan on a medium heat. After 30 seconds, add onions and carrots and fry gently for 5 minutes, until soft, adding splashes of water to prevent sticking as required.
Add all other sauce ingredients and stir well. Bring to the boil.
Turn down and simmer for 20mins, stirring occasionally.
Cook pasta according to packet instructions and serve with meatballs, sauce, and optional cheese
Cheat ingredient: using sausages to make quick meatballs. Like many of my recipes, the idea for using sausages to make quick, cheats meatballs from sausages was inspired by Jamie Oliver. Sausages make great meatballs because they're already seasoned, giving instant flavour, and save time by eliminating the need to mix and season the meat from scratch. Many good quality sausages are gluten free now, so find your favourite low fodmap sausage and use it for this recipe and others!
Cheat ingredient: using sausages to make quick meatballs. Like many of my recipes, the idea for using sausages to make quick, cheats meatballs from sausages was inspired by Jamie Oliver. Sausages make great meatballs because they're already seasoned, giving instant flavour, and save time by eliminating the need to mix and season the meat from scratch. Many good quality sausages are gluten free now, so find your favourite low fodmap sausage and use it for this recipe and others!
Optional shortcut: Sometimes we all feel like just opening a jar of sauce instead of making our own from scratch. So if you don't have time or energy for making the sauce, just pop the sausage meatballs in the oven, cook the pasta, and heat your favourite low fodmap sauce jar. I really like FODY Tomato Basil Pasta sauce. It's certified low fodmap by Monash University, has really deep tomato flavour and is ready to use straight out of the jar!
Optional shortcut: Sometimes we all feel like just opening a jar of sauce instead of making our own from scratch. So if you don't have time or energy for making the sauce, just pop the sausage meatballs in the oven, cook the pasta, and heat your favourite low fodmap sauce jar. I really like FODY Tomato Basil Pasta sauce. It's certified low fodmap by Monash University, has really deep tomato flavour and is ready to use straight out of the jar!
Please note: All the recipes on this site are ones that I've genuinely made for myself, my family and my friends, and all the photos are ones I've taken myself, in my home kitchen, before actually eating the food! My recipes are not certified but use low fodmap ingredients, based on the latest information available at the time of writing from reliable sources such as Monash University so should be suitable for those with IBS. However, it's important to remember that everyone with IBS is different, so the foods you can tolerate are unique to you. If in doubt, check with your healthcare professional.
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