These Low FODMAP Turkey Meatballs with Mashed Potatoes and Gravy all made in the Instant Pot brings Thanksgiving flavors to your table in one pot - any time of year! Moist and tender turkey meatballs served on top of mashed potatoes and covered in devious gravy is a different twist on traditional Thanksgiving turkey dinner. A cozy, comforting one-pot meal or appetizer (with just the meatballs and gravy) ideal for the Thanksgiving season or any time of year, this low FODMAP Turkey Meatball recipe is Paleo and Whole30 compliant, lactose-free, grain-free, and gluten-free. Make these low FODMAP turkey meatballs and gravy Keto / low carb by omitting the potatoes and serving them over my Low FODMAP Low FODMAP Mashed Hearts of Palm "Fauxtatoes" instead!
Jump to:
- Simplifying the Idea of Thanksgiving Turkey
- Special Diets this Low FODMAP Turkey Meatballs Recipe Works For
- A One-Pot Meal (Sort of)
- Necessary Equipment
- Low FODMAP Instant Pot Turkey Meatballs: Ingredients & Instructions
- Variations
- Frequently Asked Questions
- Low FODMAP Instant Pot Turkey Meatballs with Mashed Potatoes and Gravy (Whole30, Low Carb Option)
- Related Recipes
Simplifying the Idea of Thanksgiving Turkey
For years, I've been on this quest to simplify the idea of a turkey dinner. While it makes sense to cook a great, big traditional Thanksgiving turkey for a crowd, it doesn't make a lot of sense to make it for just a few people. Some people may like to have turkey leftovers for days upon days, but I'm not really that person. We live far away from family and don't often have a crowd of people to cook for, so I developed this recipe to enjoy some Thanksgiving turkey dinner flavors while keeping the leftovers at a minimum. Plus, it's a way to enjoy turkey, mashed potatoes, and gravy year-round without the financial and time investment that goes into cooking a large, whole bird.
Special Diets this Low FODMAP Turkey Meatballs Recipe Works For
In addition to being low FODMAP, this turkey meatballs with mashed potatoes and gravy recipe is Paleo (if you believe white potatoes are Paleo), Whole30, grain-free, gluten-free, and lactose-free. You can make this recipe Keto / low carb simply by leaving out the potatoes (and all of the ingredients that go with them, obviously) as the recipes for the meatballs and gravy are written to be Keto / low carb. This allows me (with my blood sugar issues) to enjoy turkey meatballs over my Low FODMAP Low Carb Mashed Hearts of Palm "Fauxtatoes" while my husband and son enjoy the "real" mashed potatoes made in the same pot as the meatballs. If you're like us have some people in your house who eat low carb while others don't, this might come in handy for you, too.
A One-Pot Meal (Sort of)
I personally put this in my One-Pot Meal category on the blog as more than one component (the main and two side dishes) are being created in one pot. Such is the magic of Instant Pot cooking, that all of these components can be cooked at the same time but still maintain their own integrity. While you might want to add a green salad or something to make it more of a well-rounded meal, this recipe makes a fairly filling meal on its own.
Necessary Equipment
The equipment I use to make these low FODMAP Turkey Meatballs in the Instant Pot includes:
- 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker
- Measuring cups and spoons
- Chopping board and knife
- Large mixing bowls (2)
- Large plates or platters
- Whisks (2)
- Slotted spoon
- Vegetable steamer basket (essential)
- Potato masher
- Large stirring spoon
- Measuring cup or gravy boat
Low FODMAP Instant Pot Turkey Meatballs: Ingredients & Instructions
Low FODMAP Turkey Meatballs
To make the low FODMAP turkey meatballs, I add the following ingredients to a large mixing bowl (the larger, the better):
- Ground turkey
- Blanched almond flour
- Scallions, dark green parts only, minced
- Garlic-infused olive oil
- Egg
- Coconut aminos - if not eating Paleo/Whole30, soy sauce or tamari sauce (if needing gluten-free) can substituted
- Poultry seasoning (homemade or store-bought)
- Salt
Mix with your hands until combined.
Form into 2-tablespoon sized meatballs.
Place meatballs on a few large plates or a platter.
Low FODMAP Gravy
Before you follow the steps to make the gravy, read the "Sautéing vs Not Sautéing the Meatballs" paragraph under the Variations section below.
To make the gravy for these low FODMAP turkey meatballs, I use the following ingredients:
- Ghee or butter
- Low FODMAP chicken bone broth
- Poultry seasoning (homemade or store-bought)
- Salt
Hit "Sauté" on the Instant pot, add ghee or butter. Once melted, hit "Cancel" on the Instant Pot.
Slowly pour in chicken broth and add poultry seasoning and salt. Whisk to combine.
Low FODMAP Mashed Potatoes
The ingredients I use to make the mashed potatoes include:
- Red potatoes, chopped into quarters or eighths (depending on size), peeled or unpeeled - I typically leave my potatoes unpeeled for mashed potatoes
- Unsweetened almond milk (or milk of choice, lactose-free if needed)
- Ghee or butter
- Garlic-infused olive oil
- Salt
- Ground black pepper
Add the chopped potatoes to the pot directly in the broth, reserving the remaining mashed potato ingredients for after cooking.
Add Meatballs and Pressure Cook
Place a vegetable steamer basket over the potatoes and gravy in the Instant Pot.
Place turkey meatballs on top of the veggie steamer in a single layer (you may need to stack a few).
Close Instant Pot lid and set pressure release valve to "Sealing." Press the "Pressure Cook" or "Manual" button, and set timer for 8 minutes.
During the cooking cycle, add remaining mashed potato ingredients to a large mixing bowl. This is where you will mash the potatoes after they are cooked.
Once the cooking cycle has completed, release remaining pressure. Open lid. Remove veggie steamer containing the meatballs to a fresh plate or platter.
Using an instant read thermometer, check the temperature of the biggest meatball. Ground turkey needs to reach an internal temperature of 165ºF to be safely consumed.
Mash Potatoes
Using a slotted spoon, remove cooked potatoes from the pot to the prepared bowl, leaving the gravy drippings behind in the Instant Pot.
Using potato masher, mash the potatoes and stir ingredients together until combined.
Thicken Gravy
Once the potatoes have been removed, hit "Sauté" on the Instant Pot. Once the juices in the pot start to bubble, slowly sprinkle xanthan gum over the bubbling broth, whisking constantly until broth thickens, about 1-2 minutes.
If you prefer not to use xanthan gum as a thickener, whisk together 1 ½ tablespoons tapioca flour or cornstarch (if not eating Paleo/Whole30) with 1 ½ tablespoons almond milk to make a slurry. Pour slurry into bubbling broth, whisking constantly until broth thickens, about 1-2 minutes.
Once gravy is to your desired thickness, hit "Cancel" on the Instant Pot. Remove the inner pot from the Instant Pot to a hot pad or pour gravy directly into a gravy boat or measuring cup so that the gravy doesn't burn.
Serve Low FODMAP Turkey Meatballs with Mashed Potatoes & Gravy
Remove turkey meatballs from the veggie steamer to the platter or put directly into the gravy in the inner pot and stir. Serve meatballs and gravy over mashed potatoes and enjoy.
Variations
Sautéing vs Not Sautéing the Meatballs
I prefer not to sauté the meatballs prior to pressure cooking and have written this recipe accordingly. The drawback is that they tend to stick together and somewhat lose their shape while pressure cooking (see photo of cooked meatballs in the Instant Pot above). Once they come out of the Instant Pot, you may have to pry them apart individually.
To avoid this, you can sauté the meatballs directly in the Instant pot (which I find to be an epic pain as they stick to the pot, take multiple batches, and my arms tend to fall off by the end) or in a large, non-stick skillet using the ghee from the gravy to sauté them in and then transferring the liquid from the skillet into the Instant Pot before adding the other gravy ingredients (minus the xanthan gum or other thickener). If you sauté the meatballs for 3-4 minutes prior to pressure cooking, you need only pressure cook them for 7 minutes instead of 8.
Keto / Low Carb Low FODMAP Turkey Meatballs
As mentioned, to make this low FODMAP Turkey Meatballs recipe Keto / low carb, omit the mashed potatoes and corresponding ingredients. Place the vegetable steamer basket into the pot over the broth as described and cook for the same amount of time. The meatballs and gravy by themselves without the potatoes are only 3.1 net carbs per serving. Serve the meatballs on their own or over your Keto / low carb "starch" of choice, such as my Low FODMAP Mashed Hearts of Palm "Fauxtatoes."
Low FODMAP Turkey Meatball Appetizer
If you want, you can also skip the potatoes and easily turn this meal into a low FODMAP turkey meatball appetizer for parties or holiday gatherings. Omit the potatoes and their ingredients as described in the Keto / Low Carb section. Serve low FODMAP turkey meatballs in gravy (or with gravy as a dip on the side) with toothpicks if desired.
Frequently Asked Questions
While I believe it is possible, I have never made meatballs in the slow cooker in combination with mashed potatoes, so I can't say for sure if it would work. I typically do not covert my one-pot meal recipes to the slow cooker in which the ingredients are cooked at the same time in the same pot but are served as separate dishes, if that makes sense. If you end up trying it in the slow cooker, please let me know how it turns out!
I have not tested any other types of flour with the meatballs of this recipe, so I can't say with certainty how it would turn out, but would recommend trying gluten-free breadcrumbs or panko in the same quantity as a substitute for the almond flour. I use almond flour to keep the meatballs low carb.
Yes - I included in the recipe card instructions that you can make a slurry with tapioca flour or cornstarch (if not eating Paleo/Whole30) mixed with almond milk or cold water instead of xanthan gum. I just find xanthan gum so easy to throw in, and it's lower in carbs.
Low FODMAP Instant Pot Turkey Meatballs with Mashed Potatoes and Gravy (Whole30, Low Carb Option)
Equipment
- Instant Pot or comparable electric pressure cooker, 6-quart or 8-quart
- Vegetable steamer basket essential
Ingredients
Low FODMAP Turkey Meatballs:
- 2 pounds ground turkey
- ½ cup blanched almond flour
- 2 tablespoons scallions, dark green parts only, minced
- 2 tablespoons garlic-infused olive oil
- 1 large egg
- 2 teaspoons coconut aminos *
- 1 teaspoon poultry seasoning, homemade or store-bought
- 1 teaspoon salt
Low FODMAP Gravy:
- 3 tablespoons ghee or butter
- 1 ½ cups low FODMAP chicken bone broth
- ½ teaspoon poultry seasoning, homemade or store-bought
- ½ teaspoon salt
- ½ teaspoon xanthan gum*
Low FODMAP Mashed Potatoes:
- 2 pounds red potatoes, chopped into quarters or eighths (depending on size), peeled or unpeeled
- ¾ cup almond milk, or milk of choice, lactose-free if needed
- 3 tablespoons ghee or butter
- 1 tablespoon garlic-infused olive oil
- 1 teaspoon salt
- 1 teaspoon ground black pepper
Garnish (Optional):
- Fresh parsley or chives, chopped
Instructions
- Make meatballs: to a large mixing bowl, add turkey meatball ingredients and mix with your hands until combined. Using your hands, form meat mixture into 2-tablespoon meatballs (about 25 meatballs total) and place on a platter or a couple large plates. Set aside. (See “Sautéing vs. Not Sautéing the Meatballs" note below before proceeding to the next step).
- Add gravy ingredients: hit the “Sauté” button on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker, and add ghee or butter. Once the butter is just melted, hit “Cancel” on the Instant Pot. Slowly add broth, poultry seasoning and salt and whisk until combined.
- Add potatoes: add chopped potatoes to the Instant Pot, spreading them evenly in the bottom of the pot so they are more or less covered in broth.
- Add turkey meatballs: place a vegetable steamer basket into the Instant Pot over the potatoes and broth. Place meatballs on top of the veggie steamer basket in a single layer (you may need to stack a few depending on the size of your Instant Pot).
- Pressure Cook: Close the Instant Pot lid and set the pressure release valve to “Sealing” if your model requires it. Hit the “Pressure Cook” or “Manual” button and set the timer for 8 minutes.
- Prepare mashed potatoes: during the cooking cycle, add remaining mashed potatoes ingredients (milk, ghee or butter, garlic-infused olive oil, salt and pepper) to a large mixing bowl where you will be adding and mashing the potatoes once cooked. Set aside.
- Release pressure: Once the cooking cycle has completed, quick release the pressure and open the lid. Remove vegetable steamer containing the meatballs to a fresh plate or platter. Using an instant read thermometer, check the temperature of the biggest meatball. Ground turkey needs to reach an internal temperature of 165ºF to be safely consumed.
- Mash potatoes: Using a slotted spoon, scoop out potatoes to the prepared mixing bowl, leaving the liquid in the Instant Pot. Mash potatoes with a potato masher and stir with a spoon until potatoes are to your desired consistency. Taste and adjust seasonings, milk, and butter as desired. Cover bowl and set aside.
- Thicken gravy: once all the potatoes have been removed, hit the Sauté button on the Instant Pot. When the liquid starts to bubble (should only take about 30 seconds), sprinkle in xanthan gum over the bubbling broth while slowly whisking constantly until to your desired thickness, about 1-2 minutes. Hit “Cancel” on the Instant Pot. Promptly pour gravy into a measuring cup or gravy boat or remove the inner pot from the Instant Pot, add the meatballs to the gravy, and stir until they are covered.
- Serve: Serve meatballs and gravy over mashed potatoes (or Low FODMAP Mashed "Fauxtatoes" prepared separately) and enjoy!
Notes
- Sautéing vs not sautéing the meatballs: I prefer not to sauté the meatballs prior to pressure cooking and have written this recipe to reflect that – the drawback is that they tend to stick together and somewhat lose their shape while pressure cooking. Once they come out of the Instant Pot, you may have to pry them apart individually. To avoid this, you can sauté the meatballs directly in the Instant pot (which I find to be an epic pain as they stick to the pot, take multiple batches, and my arms tend to fall off by the end) or in a non-stick skillet using the ghee from the gravy to sauté them in and then transferring the liquid from the skillet into the Instant Pot before adding the other gravy ingredients (minus the xanthan gum). If you sauté the meatballs for 3-4 minutes prior to pressure cooking, you need only pressure cook them for 7 minutes instead of 8.
- Coconut aminos: if you aren’t eating Paleo/Whole30, tamari sauce (if needing gluten-free) or soy-sauce (if not needing gluten-free) can also be used.
- Xanthan gum: a Keto/Paleo/Whole30 compliant thickener and low FODMAP in small quantities (I discuss xanthan gum at length in my Low FODMAP Low Carb Pot Roast recipe post). If you don’t care to use xanthan gum and don’t mind a slurry, you can make a slurry with 1 ½ tablespoons tapioca flour or cornstarch (if not eating Paleo/Whole30) and 1 ½ tablespoons almond milk or cold water and thicken the gravy using the same method.
- Keto / low carb option: omit potatoes and corresponding mashed potatoes ingredients and serve over a Keto / low carb option, like my Low FODMAP Mashed Hearts of Palm "Fauxtatoes." The pressure cooking time remains the same without the potatoes. Without the potatoes, this recipe is 3.1 net carbs per serving.
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