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! Paleo and Whole30 compliant, lactose-free, grain-free, and gluten-free with an easy Keto / low carb option (see notes).
Low FODMAP Turkey Meatballs:
- 2 pounds ground turkey
- 1/2 cup blanched almond flour
- 2 tablespoons scallions, dark green tops 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 1/2 cups low FODMAP chicken bone broth (homemade or store-bought)
- 1/2 teaspoon poultry seasoning (homemade or store-bought)
- 1/2 teaspoon salt
- 1/2 teaspoon xanthan gum*
Low FODMAP Mashed Potatoes:
- 2 pounds red potatoes (chopped into quarters or eighths (depending on size), peeled or unpeeled)
- 3/4 cup unsweetened 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
- Fresh parsley or chives (chopped)
- 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 Low Carb Mashed Hearts of Palm "Fauxtatoes" prepared separately) and enjoy!
- 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.
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Category: One-Pot Meal
- Method: Instant Pot
- Cuisine: American
Keywords: low fodmap ground turkey recipes, low fodmap meatballs, low fodmap turkey meatballs