Ask Dr. Ted

Low FODMAP Teriyaki Chicken Meatballs

Prepared in: 15 min

Cooked in: 20 min

Total Time: 35 min

Servings: 4

Calories: 337 kcal

Fat: 18.9g

Carbs: 12.1g

Proteins: 20.6g

These Low FODMAP Teriyaki Chicken Meatballs are a flavorful, digestive-friendly dinner option. Made with sesame oil, ginger, and tamari, they're coated in a sweet and savory homemade teriyaki sauce. Gluten-free and low lactose, this versatile dish pairs perfectly with rice, quinoa, or veggies for a satisfying, easy-to-make meal.
Go To Recipe

Ingredients

For the Meatballs:
  • 1 lb ground chicken
  • 1/4 cup gluten-free breadcrumbs
  • 1/4 cup green tops of scallions, chopped (low FODMAP)
  • 1/4 cup fresh parsley, chopped
  • 1 large egg
  • 1 tablespoon grated fresh ginger
  • 1 tablespoon sesame oil
  • 1 tablespoon rice vinegar
  • 1 tablespoon tamari or coconut aminos (low FODMAP soy sauce alternative)
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon salt
For the Teriyaki Sauce:
  • 1/4 cup tamari (or low FODMAP soy sauce alternative)
  • 1 tablespoon rice vinegar
  • 1 tablespoon maple syrup or brown sugar
  • 1 tablespoon fresh ginger, grated
  • 1 tablespoon sesame oil
  • 1 teaspoon cornstarch (for thickening)
  • 1 tablespoon water (to dissolve cornstarch, if using)
For Garnish:
  • 1 tablespoon sesame seeds (optional)
  • 1 tablespoon chopped fresh cilantro or parsley (optional)
  • Sliced green tops of scallions (optional)

Instructions

  1. Preheat the Oven:
    Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it.
  2. Make the Meatball Mixture:
    In a large bowl, combine the ground chicken, breadcrumbs (if using), green tops of scallions, parsley, egg, grated ginger, sesame oil, rice vinegar, tamari (or coconut aminos), black pepper, and salt. Mix until well combined, but be careful not to overmix.
  3. Form the Meatballs:
    Using your hands, shape the mixture into small meatballs, about 1 to 1.5 inches in diameter. Place them on the prepared baking sheet, spacing them about 1 inch apart.
  4. Bake the Meatballs:
    Bake the meatballs in the preheated oven for 15-20 minutes, or until they are cooked through and golden brown on the outside. You can check for doneness by cutting one in half to ensure there is no pink in the center.
  5. Make the Teriyaki Sauce:
    While the meatballs are baking, prepare the teriyaki sauce. In a small saucepan, combine the tamari, rice vinegar, maple syrup (or brown sugar), grated ginger, and sesame oil. Bring to a simmer over medium heat, stirring occasionally. If you prefer a thicker sauce, dissolve the cornstarch in the tablespoon of water and add it to the sauce, stirring continuously until the sauce thickens to your desired consistency (this should take about 2-3 minutes).
  6. Coat the Meatballs:
    Once the meatballs are done baking, remove them from the oven and transfer them to a large bowl. Pour the teriyaki sauce over the meatballs and toss gently to coat.
  7. Serve:
    Serve the teriyaki chicken meatballs with a garnish of sesame seeds, chopped cilantro or parsley, and sliced green tops of scallions. These meatballs can be served over rice, quinoa, or with steamed vegetables for a complete meal.

Tips & Low FODMAP-Friendly Notes

  • Meat Options: While this recipe uses ground chicken, you can substitute ground turkey or lean ground beef if preferred.
  • Sauce Thickness: For a thicker sauce, simply add more cornstarch, but be sure to dissolve it in water before adding it to the sauce to avoid lumps.
  • Low FODMAP Alternative to Garlic: The grated ginger in the meatballs and sauce provides flavor, so you can skip garlic without losing flavor. If you prefer more depth, try adding a bit of garlic-infused oil to the meatballs or sauce (which is low FODMAP due to the absence of the actual garlic solids).
  • Gluten-Free Options: Ensure your tamari or soy sauce is gluten-free, as some soy sauces may contain gluten.

Bon appétit

These Low FODMAP Teriyaki Chicken Meatballs are a flavorful and satisfying dish that is easy to make and digest-friendly. The combination of sesame oil, ginger, and tamari creates an aromatic and savory sauce that perfectly complements the tender meatballs. They’re perfect for a weeknight dinner or as a party appetizer, all while being gentle on your digestive system. Enjoy!

Popular Recipes
Low FODMAP Sesame-Ginger Chicken & Rice Bowls
Low FODMAP One Pan Salmon and Orzo Bake
Low FODMAP Peanut Butter Brownie Bites