🥘 Ingredients

Turkey Meatballs

• 2 lb / 32 oz (907 g) ground turkey, 93% lean

• 2 large (100 g) eggs

• 1/2 cup (50 g) gluten-free breadcrumbs

• 1 tbsp (15 g) olive oil

• 2 tbsp (30 g) tomato paste, FODMAP-safe at this quantity

• 1 tsp (2 g) dried basil

• 1 tsp (2 g) dried oregano

• 1/2 tsp (1 g) fennel seed, crushed

• 1/4 tsp (1 g) red pepper flakes, omit if sensitive

• 1 tsp (6 g) salt

• 1/2 tsp (1 g) black pepper

• 3 tbsp (12 g) fresh flat-leaf parsley, finely chopped

Italian Tomato Pan Sauce

• 1 can / 14 oz (400 g) crushed tomatoes, no onion or garlic added, check label carefully

• 1 tsp (2 g) dried basil

• 1 tsp (2 g) dried oregano

• 1/4 tsp (1 g) red pepper flakes

• 1/2 tsp (3 g) salt

• 1/4 tsp (1 g) black pepper

• 1 tsp (12 g) of honey balances the acidity of tomatoes

Roasted Potatoes

• 2 lb / 32 oz (907 g) baby potatoes, halved

• 1 tbsp (15 g) olive oil

• 1 tsp (2 g) dried rosemary

• 1 tsp (2 g) dried oregano

• 1 tsp (6 g) salt

• 1/2 tsp (1 g) black pepper

Wilted Spinach

• 14 oz (397 g) fresh baby spinach

• 1/2 tsp (3 g) salt

• 1/4 tsp (1 g) black pepper

• 1 tbsp (15 g) fresh lemon juice

Garnish

• 3 tbsp (12 g) fresh flat-leaf parsley or fresh basil, chopped

🔪 Instructions

1. Preheat oven to 425°F (220°C) and preheat air fryer to 400°F (200°C) simultaneously.

2. Start the potatoes: Toss baby potatoes with olive oil, rosemary, oregano, salt, and pepper. Spread in a single layer on a parchment-lined sheet pan. Place in oven and roast 25-28 minutes, flipping halfway, until golden and crispy on the edges.

3. Make the meatballs: In a large bowl, combine ground turkey, eggs, breadcrumbs, olive oil, tomato paste, basil, oregano, fennel seed, red pepper flakes, salt, pepper, and parsley. Mix until just combined; do not overmix. Roll into 18 equal balls, roughly 2 inches each.

4. Air fry the meatballs: Place meatballs in a single layer in the air fryer basket, working in batches if needed. Cook 12-14 minutes, shaking the basket halfway through, until deep golden brown and internal temperature reaches 165°F (74°C).

5. Make the tomato sauce: While meatballs cook, combine crushed tomatoes, basil, oregano, red pepper flakes, salt, pepper, and honey in a small saucepan over medium heat. Simmer 8-10 minutes, stirring occasionally, until slightly thickened.

6. Wilt the spinach: In a large dry skillet over medium-high heat, add spinach in batches, tossing with tongs 2-3 minutes until fully wilted. Season with salt, pepper, and lemon juice. The residual moisture in the spinach is enough - no oil needed.

7. Combine: Add cooked meatballs to the tomato sauce and toss gently to coat.

8. Serve: Plate roasted potatoes, top with 3 meatballs and a generous spoonful of tomato sauce, wilted spinach alongside. Garnish with fresh parsley or basil.

Approximate Nutrition Per Serving

• Calories: ~580

• Protein: ~46 g

• Carbohydrates: ~67 g

• Fat: ~16 g

Notes

• Crushed tomato check: This is the most important label check in this recipe. Many canned tomato products add garlic, onion, or both. Look for a brand with only tomatoes and salt in the ingredient list. Muir Glen Organic Crushed Tomatoes and Hunt's Plain Crushed Tomatoes are reliable options.

• Fennel seed: This is the ingredient that makes these taste distinctly Italian rather than generic herb. Crush the seeds lightly in your palm or with the back of a spoon before adding to release the flavor. If you do not have fennel seed, substitute 1/4 tsp dried tarragon.

• Tomato paste FODMAP note: Tomato paste is low FODMAP at 2 tbsp per recipe (roughly 1 tsp per serving). Do not exceed this amount.

• Spinach without oil, wilting spinach in a dry pan works perfectly because fresh spinach carries enough surface moisture. Skipping the oil here frees up the full 2 tbsp budget for the meatballs and potatoes, where it matters more.

• Gluten-free breadcrumb check: Confirm no added onion or garlic powder. Ian's Plain Panko is a reliable option.

• Broth check: No broth in this recipe; the tomato sauce handles all the moisture.