Low FODMAP Ground Turkey Meatloaf Recipe

This tender, juicy Low FODMAP Ground Turkey Meatloaf is made with lean turkey, savoury herbs, and a sticky maple-tomato glaze, ready in just over an hour. The grated vegetables melt into the meat as it bakes, creating a soft texture that holds together perfectly without drying out. I finally found a way to enjoy this nostalgic comfort food without the stomach ache.

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Why This Classic Works

Most turkey meatloaf recipes result in a dry, crumbly brick because turkey lacks the fat content of beef. I discovered that incorporating finely grated carrots or zucchini isn’t just about hiding vegetables; it’s the secret to keeping the loaf incredibly moist while keeping it low FODMAP. These veggies release water slowly during cooking, steaming the meat from the inside out.

Another game changer was ditching the traditional onion and garlic for green onion tops and garlic-infused oil. You get all that deep, savoury flavour essential to a good meatloaf without the fructans that cause digestive issues. It tastes so authentic that my family couldn’t even tell it was a modified recipe.

Low FODMAP Ground Turkey Meatloaf Ingredients

• 1 lb (450g) Ground Turkey: 93% lean is ideal; if you use 99% fat-free, add an extra tablespoon of oil.
• 1/2 cup Gluten-Free Breadcrumbs: You can also use gluten-free rolled oats or crushed gluten-free crackers.
• 1 large Egg: Acts as the binder to keep the slice intact.
• 1/2 cup Carrots: Finely grated (about 1 medium carrot). Zucchini also works, but squeeze out excess water first.
• 1/4 cup Green Onion Tops: Dark green parts only (the white bulbs are high FODMAP).
• 1/4 cup Lactose-Free Milk: Or unsweetened almond milk to soak the crumbs.
• 1 tbsp Garlic-Infused Olive Oil: Provides safe garlic flavour.
• 1 tbsp Worcestershire Sauce: Most brands are low FODMAP in small servings (check label for high fructose corn syrup).
• 1 tsp Dried Thyme or Oregano: Adds earthy depth.
• 1/2 tsp Salt & 1/2 tsp Black Pepper: Essential seasoning.

For the Glaze:

• 1/2 cup Low FODMAP Ketchup: Or plain tomato paste mixed with a little water.
• 1 tbsp Maple Syrup: For sweetness and caramelization.
• 1 tsp Apple Cider Vinegar: Adds tang to cut the richness.

How To Make Low FODMAP Ground Turkey Meatloaf

1. Preheat and Prep: Preheat your oven to 375°F (190°C). Line a rimmed baking sheet with parchment paper for easy cleanup and better browning than a loaf pan.
2. Mix the Glaze: In a small bowl, whisk together the low FODMAP ketchup (or tomato paste mixture), maple syrup, and vinegar. Set this aside.
3. Combine Loaf Ingredients: In a large mixing bowl, combine the ground turkey, gluten-free breadcrumbs, egg, grated carrot, green onion tops, milk, garlic-infused oil, Worcestershire sauce, thyme, salt, and pepper.
4. Mix Gently: Use your hands to mix the ingredients just until combined. Do not overwork the meat, or the loaf will become dense and tough.
5. Form the Loaf: Turn the mixture out onto the prepared baking sheet. Shape it into a loaf roughly 8 inches long and 4 inches wide. Smooth out any cracks on the surface with damp hands.
6. Glaze and Bake: Brush half of the glaze generously over the top and sides of the meatloaf. Bake for 45 minutes.
7. Final Glaze: Remove from the oven and brush the remaining glaze over the top. Return to the oven for another 10-15 minutes, or until the internal temperature reaches 165°F (74°C).
8. Rest and Serve: Let the meatloaf rest on the pan for at least 10 minutes before slicing. This allows the juices to redistribute so they don’t run out when you cut it.

Recipe Tips

• Don’t skip the rest: Slicing into a hot meatloaf immediately will cause it to crumble. A 10-minute rest firms up the texture significantly.
• Grate veggies finely: Large chunks of carrot won’t cook down enough to provide moisture. Use the small holes of a box grater for the best result.
• Free-form vs. Loaf Pan: Baking this free-form on a sheet pan creates a better crust and prevents the meatloaf from boiling in its own grease, which can happen in a deep loaf pan.
• Check your ketchup: Many standard ketchups contain high fructose corn syrup or onion powder. Look for brands specifically labelled “Fody” or “Low FODMAP,” or simply use tomato paste thinned with water and seasoned with salt and sugar.

What To Serve With Turkey Meatloaf

Classic mashed potatoes are the perfect partner for this dish; just be sure to use lactose-free milk and butter or garlic-infused oil for mashing. Steamed green beans or roasted carrots also pair beautifully, adding colour and crunch without adding FODMAP load.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 to 4 days. You can also freeze slices individually wrapped in parchment paper and foil for up to 3 months; thaw overnight in the fridge before reheating gently in the microwave or oven.

FAQs

Can I use rolled oats instead of breadcrumbs?

Yes, gluten-free rolled oats work excellently as a binder. They absorb moisture well and disappear into the texture of the meatloaf as it cooks.

Is Worcestershire sauce low FODMAP?

Traditional Worcestershire sauce contains small amounts of garlic and onion, but Monash University has tested it as low FODMAP in servings of up to 2 tablespoons (42g). Since this recipe uses 1 tablespoon for the whole loaf, it is generally considered safe.

Why did my meatloaf crack?

Cracking usually happens if the oven is too hot or the meat was overmixed. Shaping the loaf firmly (but gently) and smoothing the outside with a little water before baking helps prevent deep fissures.

Nutrition

• Calories: 265
• Total Fat: 12g
• Saturated Fat: 3g
• Cholesterol: 105mg
• Sodium: 480mg
• Total Carbohydrate: 14g
• Protein: 24g

Try More Recipes:

• Low FODMAP Vegetable Curry Recipe
• Low FODMAP Vegetable Paella Recipe
• Low FODMAP Vegetable Stir-Fry Recipe