Low FODMAP Glazed Meatloaf

Make a delicious gluten free, low FODMAP meatloaf without onions or garlic! This meatloaf recipe uses potato flakes for the perfect gluten free texture. The best part is the sweet and savory glaze!

Why You'll Love This Recipe

• Simple Recipe For Traditional Meatloaf
• Comforting Dinner Option
• Gluten Free, Dairy Free, and Low FODMAP

Featured Ingredients

• Ground Beef - I use lean ground beef to help reduce the grease. 
• Ground Pork - I love using ground pork. It makes the meatloaf more tender. 
• Potato Flakes - The perfect way to keep the meatloaf in a loaf shape. 
• Milk - Use regular milk, lactose free milk, or unsweetened almond milk. 
• Eggs - They help hold everything together. 
• Dijon Mustard - Adds just a bit of spice.
• Worcestershire Sauce - I love this stuff. Even with garlic and onion listed in the ingredients, it has been tested by Monash University to be safe at two tablespoons per meal. I use the Lea & Perrins, which is gluten free. 
• Spices: Kosher salt, ground black pepper, and dried parsley flakes all season the ground meat.
• Glaze Ingredients:
  • Ketchup - I love Simply Heinz ketchup. It does not have any high fructose corn syrup listed in the ingredients. It does have onion powder listed, which could be a trigger. If a certified low FODMAP ketchup, Smoke and Sanity is a great option. Buy it on Amazon.
  • Apple Cider Vinegar - I love the flavor of this vinegar. It isn’t too harsh and works perfectly with the ketchup. 
  • Brown Sugar - A touch of sweetness to balance out the vinegar. 

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: In a small bowl, add the ketchup, vinegar, and brown sugar. Whisk until combined. Set aside.

Step 2: In a large mixing bowl, add the eggs, milk, dijon mustard, and worcestershire sauce. Whisk until fully combined.

Next, add the potato flakes, dried parsley, salt and pepper. Stir until combined. 

Step 3: Add the beef and pork to the egg mixture. With clean hands or a spoon, combine the ground meat with the egg mixture. Be careful not to overmix the meat mixture, as overmixing will create a tough meatloaf.

Step 4: In a greased baking dish, shape the meatloaf mixture into an oval loaf shape. Keep it level and the sides even to ensure even cooking.

Step 5: Brush half of the glaze over the meatloaf. Bake, uncovered, in a 350 degree oven F for 40 minutes.

Step 6: After 40 minutes, remove from the oven with hot pads and brush the remaining glaze on the top of the meatloaf.

Bake until the center of the meatloaf internal temperature reaches 165 degrees with an instant-read thermometer. Roughly another 30-35 minutes. Rest the meatloaf for fifteen minutes and then serve.

Ingredient Swaps

• Milk Options: Use lactose-free milk or unsweetened almond milk
• Gluten Free Bread Crumbs - Instead of using instant mashed potato flakes, use gluten free bread crumbs. 
• Ketchup - Use tomato sauce instead.

Variations

Gluten Free Turkey Meatloaf: Use ground turkey instead of ground beef and pork. 

Dairy Free Meatloaf: Make the meatloaf with unsweetened almond milk for a dairy free recipe. 

Mini Meatloaves: Use a muffin pan and create mini meatloaf in a single serving size. Top each one with smaller amounts of glaze. Add mashed potatoes, and they will look like cupcakes. 

Storing And Reheating

Store: Keep any meatloaf leftovers in an airtight container in the refrigerator for up to four days. 

Reheat: Heat any leftovers on a microwave safe plate in the microwave for 1-2 minutes. It helps the reheating process if you cut the meatloaf into pieces. 

Freeze: Meatloaf is a great option for freezing. Freeze cooked and then chilled meatloaf in a freezer friendly container for up to four months. If freezing an entire cooked meatloaf, wrap the meatloaf in plastic wrap and then aluminum foil. It is important to freeze cooled, cooked meatloaf. Otherwise, if there is any residual warmth, it will turn to moisture and create a freezer-burnt taste. 

Low FODMAP Notes

Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietician.

As always, modify and adjust based on your own tolerance and individual needs on a modified 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

Meal Planning

Meatloaf pairs perfectly with almond milk mashed potatoes or low FODMAP sweet potato mash and freezer corn from the summer. Nothing tastes better than summer sweet corn on a cold winter's day. Other delicious meal side dish options include green bean casserole, roasted tiny potatoes, or cheesy potatoes. 

Leftover meatloaf also makes a fantastic meatloaf sandwich the next day. Add a slice of cold meatloaf to a frying pan. Heat until warm. Toast two pieces of bread, gluten-free if needed, and add the slice of warmed meatloaf and a dollop of mashed potatoes. Add extra ketchup, and enjoy!

Additional Ground Beef Recipes

• Low FODMAP Shepherd’s Pie - A savory pie option with a tomato-veggie base topped with creamy mashed potatoes. 
• Low FODMAP Beef Tacos - Use a homemade low FODMAP taco seasoning to create flavorful tacos. 
• Low FODMAP Sloppy Joe’s - A quick and easy low FODMAP dinner option. 

Discover more low FODMAP dinner recipes!