I think most of us know Swedish meatballs from the well-known Swedish furniture store. I know that’s the case for me! Every time I moved to a new place, I shopped around at IKEA. My parents joined me for the necessary muscle power and before you knew it, it was an outing. First to check out the showroom, then head to the store restaurant to get something to eat. After all, you need some food in you to load heavy furniture into the van!

With the low FODMAP diet I’m no longer taking risks with restaurant food. As much as I liked the tradition, triggering my IBS is the last thing I need during a move. But I have something better: homemade low FODMAP Swedish meatballs! Can be made anytime you’re craving some. If needed, you can always (dis)assemble some furniture after for the true IKEA experience.

Wait, no lingonberry jam?!

Swedish meatballs are traditionally served with lingonberry jam. It provides a bit of color to the plate and some tartness and sweetness to counter the rich flavors of the dish.

A few years ago, Monash published an article about Swedish wild berries. They have tested freeze-dried, ground-up versions and found lingonberries to be low in FODMAPs. The type and amount of FODMAPs they found aren’t included in the article. It is possible that a small serving of lingonberry jam is safe to eat. However, since Monash hasn’t tested this ingredient beyond a preliminary analysis, it doesn’t sit right with me to recommend lingonberry jam in this recipe.

Instead, I sided it with a small serving of cucumber dill salad and mashed potatoes. I find it a good counter against the richness of the meatballs and gravy.

Ingredients for low FODMAP Swedish meatballs

You can find the full ingredient list in the recipe card below. I have some notes on some of the ingredients – to keep it low FODMAP and to give the best results.

Mixed ground beef and pork – Ground pork is high in fat and makes the meatballs super soft and tender. You’ll need the ground beef to give it some texture and keep the meatballs from falling apart too easily.

Gluten-free breadcrumbs – Not all gluten-free breadcrumbs are low FODMAP, so check the ingredients first. I used Hammermühle here, but I’ve also gone the extra mile and just blended some low FODMAP toast from a loaf of Schär bread.

Stock cube – Buying low FODMAP stock can be difficult, but it’s not impossible. I have found some at different supermarkets – otherwise, there’s the internet. Search for Histaminikus, Massel or Bay’s Kitchen. Casa de Sante has a pretty good list as well.

Soy sauce – This ingredient found low FODMAP by Monash. If you’re gluten intolerant, use a gluten-free soy sauce instead.

Lactose-free cream – Yummm, gravy. This dish is low FODMAP but it’s also high in fat from the meat and gravy, which may trigger IBS symptoms in some people.

Refrigerating & freezing Swedish meatballs

Low FODMAP Swedish meatballs can be made ahead of time and frozen. Prepare the meatballs until cooked (step 4), then store in an airtight container in the freezer for up to three months. Before using, let the meatballs thaw overnight in the fridge. Thoroughly heat them up in a skillet before continuing to make the gravy.

You can also store the cooked meatballs in the fridge, in an airtight container, for up to three days. The gravy doesn’t reheat very well and should be made ‘fresh’ for the best results.