I've been making this low FODMAP meatloaf for over a decade, and it is still one of my son's most-requested birthday week meals. That's the kind of endorsement that means something at our house.
When I first went on a low FODMAP diet, meatloaf was one of the first recipes I tackled, because my family wasn't giving it up without a fight. My biggest fear was that skipping the onions would mean skipping the flavor, or that the meat would come out dry and sad. Ask me how I know that fear was wrong.
This meatloaf is juicy, flavorful, and honestly so good that nobody at the table has ever asked where the onions went. At our house, it always hits the table with mashed potatoes and corn, especially if we have frozen sweet corn from summer. It is the definition of a hotdish-adjacent comfort food dinner that works for everyone.
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Why You'll Love This Recipe
- No onion, no garlic, no gluten - and nobody will notice
- Sweet and tangy glaze that tastes like something special, even on a Tuesday
- Potato flakes as the binder - budget-friendly and naturally gluten free
- Easy to make dairy free with one simple swap
- Great for meal prep and freezer-friendly
- Gluten free, low FODMAP, and easily dairy free
What You'll Need
- Ketchup - Use a low FODMAP certified ketchup if needed. Smoke and Sanity makes a great one available on Amazon. It does not have onion powder hiding in the ingredients list.
- Brown Sugar - Packed brown sugar adds the right sweetness to balance the vinegar in the glaze.
- Apple Cider Vinegar - Adds a tangy punch that cuts through the richness of the meat. Not too harsh, works perfectly with the ketchup.
- Eggs - Hold everything together and give the meatloaf structure.
- Milk - Regular milk, lactose-free milk, or unsweetened plain almond milk all work here.
- Dijon Mustard - Adds subtle heat and depth. It also helps moisture spread evenly through the loaf.
- Worcestershire Sauce - Use a gluten free version like Lea and Perrins. Even though garlic and onion are listed in the ingredients, Monash University has tested it safe at two tablespoons per meal.
- Potato Flakes - The gluten free binder that makes this a great gluten free meatloaf with potato flakes. No breadcrumbs needed, and the texture is spot on.
- Dried Parsley - A bit of color and mild herb flavor.
- Ground Pork + Ground Beef - Using both makes the meatloaf more tender. If ground pork is not available, two pounds of lean ground beef works too.
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Step 1: Preheat the oven to 350 degrees F. In a small bowl, combine the ketchup, brown sugar, and apple cider vinegar. Stir until combined and set the glaze aside.
Step 2: In a large bowl, add the eggs, milk, dijon mustard, worcestershire sauce, salt, and pepper. Whisk until the eggs are fully combined.
Step 3: Add the potato flakes and dried parsley to the egg mixture. Stir to combine.
Step 4: Add the ground pork and ground beef to the bowl. Use a large spoon or clean hands to mix everything together. Do not overmix - it makes the meatloaf tough. A stand mixer with a paddle attachment also works great here.
Step 5: Grease a 9x13-inch baking pan with nonstick cooking spray. Press in the meatloaf mixture into a loaf. Make sure it is even so no parts get over or under cooked.
Step 6: Brush half of the glaze over the top of the meatloaf. Bake uncovered for 40 minutes.
Step 7: After 40 minutes, pull the meatloaf out and brush on the remaining glaze. Return it to the oven and bake until the internal temperature reaches 165 degrees F, about 30-35 more minutes.
Step 8: Remove from the oven and let the meatloaf rest for 15 minutes before slicing. Resting keeps it juicy and makes clean slices much easier.
Tips and Tricks
Double the glaze. Make extra and serve it on the side for dipping. My family goes through it fast, and having extra means nobody is scraping the pan.
Do not skip the rest time. Fifteen minutes feels like forever when it smells that good, but a rested meatloaf slices cleanly every time.
Use a meat thermometer. The center needs to hit 165 degrees F. Guessing on meatloaf doneness never ends well - ask me how I know.
Grab a meatloaf pan. It is shaped like a loaf pan, but lifts the meat out of the grease. It's so fancy, but worth it if you want a non greasy meatloaf.
Meal Prep This Recipe
This is one of the best recipes to double up on. Make two meatloaves at the same time - same number of dishes, same amount of effort, and you have a second loaf ready to freeze for next month. It works like a charm for busy weeks when dinner needs to happen fast.
Meatloaf also makes a great make-ahead lunch. Pack individual containers with a slice of meatloaf, a scoop of almond milk mashed potatoes, and a serving of corn or green beans. Microwave for two minutes and lunch is done. My kind of math.
Ingredient Swaps
- Milk Options - Lactose-free milk works perfectly. For a fully dairy free version, use unsweetened almond milk with no difference in texture or flavor.
- Ground Meat Options - No ground pork at the store? Two pounds of lean ground beef works. The meatloaf will still be great, just a little less tender than the pork and beef combo.
- Gluten Free Binders - Potato flakes are my favorite, but gluten free breadcrumbs or gluten free rolled oats work as substitutes if that is what you have.
- Ketchup Swap - Tomato sauce works in a pinch. It will be less sweet, so add a little extra brown sugar to the glaze to balance it out.
Variations
Gluten Free Turkey Meatloaf - Swap the ground pork and beef for ground turkey. The texture is a bit lighter, and it pairs really well with the brown sugar glaze.
Dairy Free Meatloaf - Use unsweetened almond milk in place of regular or lactose-free milk. Everything else stays the same.
Mini Meatloaves - Divide the mixture into a greased muffin pan for individual portions. Top each one with a small spoonful of glaze. Add a scoop of mashed potatoes on top and they look like savory cupcakes - my teens think this is the funniest thing and they eat every single one.
Storing And Reheating
Store: Keep leftover meatloaf in an airtight container in the refrigerator for up to four days.
Reheat: Slice before reheating for faster, more even results. Heat on a microwave-safe plate for 1-2 minutes. A small spoonful of extra glaze or ketchup on top before microwaving keeps the slices moist.
Freeze: Cool the meatloaf completely before freezing. Wrap tightly in plastic wrap and then in aluminum foil, or slice it first and store in a freezer-friendly container. Keeps for up to four months. Defrost overnight in the refrigerator before reheating.
Low FODMAP Notes
Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results as of the day posted. As always, modify based on your gut and what works for you on a low FODMAP diet.
- Unseasoned Ground Beef - As long as the beef is unseasoned, there are no detectable FODMAPs in this protein.
- Unseasoned Ground Pork - As long as the pork is unseasoned, there are no detectable FODMAPs in this protein.
- Potato Flakes - Safe at ⅔ cup or 100 grams per meal.
- Milk (Lactose-Free) - Safe at 1 cup or 250 grams per meal.
- Eggs - Safe at 2 whole eggs per meal.
- Dijon Mustard - Safe at 1 tablespoon or 23 grams per meal.
- Worcestershire Sauce - Safe at 2 tablespoons or 42 grams per meal.
- Dried Parsley Flakes - Safe at 1 teaspoon or 2 grams per meal.
- Ketchup - Use Smoke and Sanity's Certified Version - Safe at 2 tablespoons or 30 grams per meal.
- Apple Cider Vinegar - Safe at 2 tablespoons or 42 grams per meal.
- Brown Sugar - Safe at ¼ cup or 40 grams per meal.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
Potato flakes are my top pick. They are inexpensive, easy to find, and hold the meatloaf together without any off flavors. Gluten free breadcrumbs or gluten free rolled oats are solid backup options.
Yes - and this recipe is proof. The dijon mustard, worcestershire sauce, and brown sugar glaze build enough flavor that nobody misses the onion. My family has never once asked where it went.
Absolutely. This is a recipes without onion and garlic that still delivers a savory, satisfying result. That is exactly the point for anyone eating low FODMAP.
Yes. Ground turkey works well here. The texture is a bit lighter, but the glaze carries the flavor and makes it just as satisfying.
Yes. Cool it completely, wrap it tightly, and freeze for up to four months. It reheats really well, which makes it a great make-ahead option. I love to make two loaves at once and freeze the second one for a future busy week.
What To Serve With Low FODMAP Meatloaf
Meatloaf is one of those dinners that pairs well with just about anything cozy and simple. My low FODMAP sweet potato mash is always a hit alongside it, and a side of green bean casserole rounds out the plate really well.
For a ready-made lunch the next day, pack a slice of cold meatloaf in a container with a scoop of mashed potatoes and some corn or green beans. Microwave for two minutes and lunch is completely done. It is one of those meals that keeps on giving all week long.
More Loveable Ground Beef Recipes
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Recipe
Low FODMAP Meatloaf
Ingredients
Glaze Ingredients:
- ½ cup ketchup low FODMAP (Note 1)
- ¼ cup brown sugar packed
- 4 teaspoons apple cider vinegar
Meatloaf Ingredients:
- 2 large eggs
- ½ cup milk or unsweetened almond milk (Note 2)
- 2 teaspoons dijon mustard
- 2 teaspoons worcestershire sauce gluten free
- 1 teaspoon kosher salt
- 1 teaspoon ground black pepper
- ⅓ cup potato flakes
- 1 tablespoon dried parsley
- 1 pound ground pork (Note 3)
- 1 pound ground beef lean
Instructions
- Preheat the oven to 350 degrees F.
- In a small bowl, add the glaze ingredients: ketchup, brown sugar and apple cider vinegar. Stir until combined.
- In a large bowl, add the meatloaf ingredients: eggs, milk, dijon mustard, worcestershire sauce, salt, and pepper. Whisk until the eggs are combined with the other ingredients.
- Next, add the potato flakes and dried parsley to the meatloaf ingredients. Stir.
- Add the ground pork and ground beef to the meatloaf mixture. Combine the pork and beef with a large spoon or clean hands to knead. Do not overmix the meatloaf; it will be tough. For this step, you can also use a stand mixer with a paddle attachment.
- In a 9x13 inch baking greased dish, shape the meatloaf into an oval shape.
- Brush half of the glaze over the meatloaf.
- Bake meatloaf uncovered for 40 minutes in a 350 degree F oven. After 40 minutes, remove the meatloaf from the oven, brush on the remaining glaze, and continue to bake until the center of the meatloaf registers 165 degrees F, about 30-35 minutes. Remove from the oven and allow meatloaf to cool for 15 minutes before slicing. Serve immediately.
Venessa says
Love this tender, gluten free meatloaf with mashed potatoes! Double the glaze because it is spoon-licking good!