Low FODMAP Instant Pot Turkey Meatballs with Mashed Potatoes and Gravy (Whole30, Low Carb Option)

Ingredients

• 907 g (2 lb)ground turkey
• 55 g (½ cup)blanched almond flour
• 2 tablespoonsfinely minced dark green scallion tops
• 2 tablespoonsgarlic-infused olive oil
• 1 largeegg
• 2 teaspoonscoconut aminos
• 1 teaspoonpoultry seasoning, homemade or shop-bought
• 1 teaspoonsalt
• 3 tablespoonsghee or butter
• 360 ml (1½ cups)low FODMAP chicken bone broth, homemade or shop-bought
• ½ teaspoonpoultry seasoning, homemade or shop-bought
• ½ teaspoonsalt
• ½ teaspoonxanthan gum
• 907 g (2 lb)red potatoes, cut into quarters or eighths according to size, peeled or unpeeled
• 180 ml (¾ cup)unsweetened almond milk or another milk, lactose-free if needed
• 3 tablespoonsghee or butter
• 1 tablespoongarlic-infused olive oil
• 1 teaspoonsalt
• 1 teaspoonground black pepper
• To tastefresh parsley or chives, chopped

Instructions

1. 1

   Mix and shape

   Put the turkey, almond flour, scallions, garlic-infused olive oil, egg, coconut aminos, 1 teaspoon of poultry seasoning and 1 teaspoon of salt in a large bowl. Mix by hand until combined, then shape into meatballs using about 2 tablespoons of mixture each; you should get around 25. Arrange on a platter or large plates and set aside.

2. 2

   Start the gravy

   Select Sauté on a 6-quart or 8-quart Instant Pot, or a comparable electric pressure cooker. Add the ghee or butter; as soon as it has just melted, press Cancel. Slowly whisk in the broth, ½ teaspoon poultry seasoning and ½ teaspoon salt.

3. 3

   Add potatoes

   Put the chopped potatoes in the pot and spread them evenly across the bottom, so they are more or less covered by the broth.

4. 4

   Arrange meatballs

   Set a vegetable steamer basket over the potatoes and broth. Arrange the meatballs in a single layer in the basket, stacking a few if your cooker does not have room for them all on one level.

5. 5

   Pressure cook

   Close the lid and set the pressure release valve to Sealing if your model requires it. Select Pressure Cook or Manual and set the timer for 8 minutes.

6. 6

   Prepare mash bowl

   While the cooker runs, put the almond milk, 3 tablespoons ghee or butter, 1 tablespoon garlic-infused olive oil, 1 teaspoon salt and 1 teaspoon black pepper in a large bowl. You will mash the potatoes in this bowl.

7. 7

   Release pressure

   When the cooking cycle ends, quick-release the pressure and open the lid. Lift out the steamer basket of meatballs and place it on a clean plate or platter. Check the largest meatball with an instant-read thermometer; ground turkey should reach 74°C (165°F).

8. 8

   Mash potatoes

   Use a slotted spoon to transfer the potatoes to the prepared bowl, leaving the liquid in the cooker. Mash and stir until they reach your preferred consistency. Taste and adjust the seasoning, milk or butter as desired, then cover the bowl.

9. 9

   Thicken the gravy

   Once the potatoes are out, select Sauté. When the liquid begins to bubble, which should take about 30 seconds, gradually sprinkle in the xanthan gum while whisking continuously. Cook and whisk for 1–2 minutes, until it is as thick as you like, then press Cancel. Pour the gravy into a measuring jug or gravy boat, or remove the inner pot; add the meatballs to the gravy and stir to coat.

10. 10

    Serve with mash

    Serve the meatballs and gravy over the mashed potatoes, or over separately prepared low-carb mashed hearts of palm. Finish with chopped parsley or chives.

What are turkey meatballs with mash and gravy?

This is a homestyle American-style dinner of seasoned turkey meatballs, mashed potatoes and gravy. The recipe brings together familiar roast-dinner flavours in a pressure-cooker meal rather than requiring a separate roasting and sauce-making process.

Here, the potatoes cook in the broth beneath a steamer basket of meatballs. That arrangement cooks both components at once and leaves a savoury liquid in the pot to turn into gravy.

Nutrition and macros by portion

The nutrition label shows one serving as written: 696 calories, 42g protein, 34g carbs, 42g fat.

The potatoes provide most of the carbohydrates, while the turkey contributes much of the protein. Ghee or butter and the oils supply much of the fat, with almond flour adding some as well. For a more balanced plate, add a serving of suitable vegetables alongside the meatballs and mash.

Building flavour in the meatballs

Almond flour and egg help bind the ground turkey, while poultry seasoning gives the mixture a savoury, herb-led flavour. Coconut aminos add seasoning, and the dark green scallion tops bring a mild allium note.

Garlic-infused olive oil adds garlic flavour without using pieces of garlic in the mixture. Mix only until everything comes together so the meatballs stay tender rather than compact.

Why the potatoes go underneath

Potatoes sit directly in the broth, where they soften as the cooker comes up to pressure and runs its cooking cycle. Keep them in fairly even-sized pieces so they cook at a similar rate.

The steamer basket keeps the meatballs above the potatoes and cooking liquid. Arrange them with a little room where possible, but stack a few if needed to fit them all.

Getting the texture right

Check the largest meatball with an instant-read thermometer after cooking; it should reach 74°C (165°F). If it has not reached that temperature, cook it further before serving.

For the mash, leave a little of the cooking liquid behind when scooping out the potatoes. Mash in the milk and fat gradually, then adjust the texture to your liking; adding all the liquid at once can make it too loose.

Finishing the gravy

Wait until the broth is bubbling before adding the xanthan gum, and sprinkle it in gradually while whisking. This helps it disperse through the liquid and thicken evenly.

The gravy thickens over about 1–2 minutes. Stop when it reaches the consistency you prefer, as it can become too thick if you keep adding thickener.

Serving the plate

Spoon the meatballs and gravy over the mashed potatoes so the gravy seasons the mash as well. Chopped parsley or chives add a fresh finish.

For a lower-carbohydrate alternative mentioned in the recipe, serve with separately prepared mashed hearts of palm instead of the potato mash.

Recipe notes & tips

• Shape the meatballs to a similar size so they cook more evenly.
• Cut the potatoes into similar-sized pieces, adjusting between quarters and eighths according to their size.
• Use a steamer basket to keep the meatballs above the broth and potatoes.
• Check the largest meatball with a thermometer rather than judging doneness by colour.
• Whisk continuously as you sprinkle in the xanthan gum.
• Taste the mash before serving and adjust the seasoning and milk to suit its texture.

Variations

• Try another milk: use a different milk of choice, lactose-free if needed, in the mash.
• Choose the mash fat: use butter instead of ghee, or ghee instead of butter, where listed.
• Change the herbs: finish with either chopped parsley or chopped chives.
• Use the low-carb option: serve over separately prepared mashed hearts of palm instead of potatoes.
• Adjust the mash texture: add the milk gradually and stop mashing when it reaches your preferred consistency.

Common mistakes to avoid

• Dense meatballs: mix the turkey only until the ingredients are combined.
• Unevenly cooked potatoes: cut them into similarly sized pieces.
• Skipping the temperature check: confirm the largest meatball reaches 74°C (165°F).
• Lumpy gravy: sprinkle the xanthan gum in slowly while whisking constantly.
• Too-thin mash: hold back some milk at first and add more only as needed.
• Over-thickened gravy: whisk for 1–2 minutes, then stop when it reaches the desired consistency.

How to store

Refrigerate leftover meatballs, gravy and mash in covered containers and use within 3–4 days. Reheat until piping hot, adding a splash of milk to the mash or broth to the gravy if needed to loosen them.

Frequently asked questions