Low FODMAP Meatloaf Recipe

This tender, savoury Low FODMAP Meatloaf is made with lean ground beef, green onion tops, and gluten-free oats, ready in just over an hour. The tangy glaze caramelizes beautifully in the oven, sealing in all the juices. I finally found a way to enjoy this comfort food without the tummy ache.

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Why This Classic Works

Meatloaf often relies heavily on onions and garlic for moisture and flavour, which are major triggers for many people. I swapped them for fresh green onion tops and garlic-infused oil, retaining that deep, savoury profile without the digestive distress.

Using rolled oats instead of heavy breadcrumbs keeps the texture incredibly light and holds everything together perfectly. My first attempt without binders fell apart, but soaking the oats in milk first solved the crumbling issue completely.

Low FODMAP Meatloaf Ingredients

• 1.5 lbs (700g) ground beef (85% lean)
• 1 cup gluten-free rolled oats (or coarse GF breadcrumbs)
• 1/2 cup lactose-free milk
• 1 large egg, beaten
• 1/2 cup green onion tops (green parts only), finely chopped
• 1 tsp garlic-infused olive oil
• 1 tbsp Worcestershire sauce (check label for no high fructose corn syrup)
• 1 tsp salt
• 1/2 tsp black pepper

For the Glaze:

• 1/2 cup low FODMAP ketchup (no onion/garlic ingredients)
• 1 tbsp maple syrup
• 1 tsp Dijon mustard

How To Make Low FODMAP Meatloaf

1. Prep Oven: Preheat your oven to 350°F (175°C) and line a standard loaf pan with parchment paper for easy removal.
2. Soak Oats: In a large mixing bowl, combine the gluten-free oats and lactose-free milk, letting them soak for 5 minutes until the liquid is absorbed.
3. Mix Base: Add the ground beef, beaten egg, chopped green onion tops, garlic oil, Worcestershire sauce, salt, and pepper to the oat mixture.
4. Shape Loaf: Gently mix the ingredients with your hands until just combined, then press the mixture evenly into the prepared loaf pan.
5. Glaze First Coat: In a small bowl, whisk together the ketchup, maple syrup, and Dijon mustard, then brush half of this mixture over the top of the raw loaf.
6. Bake: Place in the oven and bake for 45 minutes, then remove briefly to brush with the remaining glaze.
7. Finish Cooking: Return to the oven for another 15-20 minutes until the internal temperature reaches 160°F (71°C).

Recipe Tips

• Check your ketchup: Many commercial ketchups contain high fructose corn syrup or onion powder; look specifically for Fody brand or other certified low FODMAP options.
• Don’t overmix: Mixing the meat too vigorously breaks down the proteins too much, making the finished loaf tough and chewy rather than tender.
• Let it rest: Slice the loaf only after it rests for at least 10 minutes on the counter to allow the juices to redistribute inside.

What To Serve With Meatloaf

Serve this hearty main with creamy mashed potatoes made using lactose-free butter and milk for a traditional comfort meal. Steamed green beans or roasted carrots make excellent, gut-friendly vegetable sides that balance the richness of the meat.

How To Store

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Slices can be wrapped individually in parchment paper and frozen for up to 3 months for quick dinners.

FAQs

• Can I use ground turkey instead? Yes, but you should add a teaspoon of olive oil to the mix to prevent dryness since turkey is much leaner than beef.
• Is Worcestershire sauce safe? Small amounts (around 1 tbsp) are generally considered safe by Monash University, even if the ingredient list mentions trace amounts of onion or garlic.
• Why did my meatloaf fall apart? You likely didn’t let the oats soak long enough in the milk or you sliced into the loaf immediately after removing it from the oven.

Nutrition

• Calories: 345 kcal
• Total Fat: 18g
• Saturated Fat: 7g
• Cholesterol: 95mg
• Sodium: 580mg
• Total Carbohydrate: 18g
• Protein: 26g

Try More Recipes:

• Easy Low FODMAP Shepherd’s Pie Recipe
• Low FODMAP Meatballs Recipe
• Low FODMAP Mongolian Beef Recipe