The Mighty Meatloaf – Filling and Versatile
I call this Everyday Low FODMAP Meatloaf because you will have time to make it, even on the busiest of days. While you could use all beef, a combo of beef, veal and pork makes for a particularly succulent meatloaf. It is often already packaged all together; look for something called “meatloaf blend” or something similar or ask your butcher. Since this might not always be easily found, my “everyday” approach is to combine ground beef and pork, which are always in the supermarket case.
Just know that you have choices within your low FODMAP diet with these various proteins! The tangy topping bakes onto the meat and there will be extra to serve alongside; it’s like a souped up ketchup with personality.
Make Enough For Leftovers!
And you know that meatloaf is even better as a leftover! So be sure to make enough so you have quick go to lunch options- re-heated with a side salad or as a sandwich layered with tomatoes, crisp lettuce, and a good slather of chipotle mayonnaise on toasted sliced gluten-free bread.
Calling All Meatloaf Lovers
Meatloaf is a classic homestyle dinner and you can enjoy our version on your low FODMAP diet, even during the Elimination phase.
- 2 1/2 pieces (93 g) low FODMAP gluten-free white bread
- 1/2 cup (120 ml) lactose free whole milk, 2%, 1% or fat free
- 1 1/2 pounds (680 g) ground beef, preferably 80%
- 1/2 pound (225 g) ground pork
- 2 large eggs, at room temperature, whisked well
- 1/2 medium carrot, scrubbed and grated
- 1/2 medium red bell pepper, finely chopped
- 1/4 cup (8 g) finely chopped fresh flat leaf parsley
- 1/4 cup (16 g) finely chopped scallions, green parts only
- 1 tablespoon Worcestershire sauce
- 2 teaspoons Low FODMAP Garlic-Infused Oil, made with olive oil or purchased equivalent, such as FODY Garlic-Infused Oil
- 1 teaspoon kosher salt
- 1/2 teaspoon dried thyme
- Freshly ground black pepper
- 4 slices meaty bacon, choose gluten-free if on a gluten-free diet
- For the Sauce: Whisk all of the sauce ingredients together; set aside.
- For the Meatloaf: Position rack in center of oven. Preheat oven to 350°F/180°C. Have a roasting pan ready.
- Grind the bread slices in a food processor fitted with a metal blade until finely ground. Measure out 3/4 cup (84 g) of soft breadcrumbs and combine the measured breadcrumbs with milk in a large mixing bowl; allow the breadcrumbs to absorb the milk for 5 minutes. (Any extra breadcrumbs can be frozen in a zip top bag and saved for another use). Add eggs, carrot, red bell pepper, parsley, scallions, Worcestershire sauce, olive oil, salt, thyme and a generous amount of black pepper to the same bowl and use your hands to mix well. Scrape meatloaf mixture into center of roasting pan and use your hands to form an oval loaf shape about 9-inches long, 6-inches wide and 2-inches thick (23 cm by 15 cm by 5 cm). Spread about half of the sauce on top of the loaf, coating the top and sides. Reserve any remaining sauce to serve alongside cooked meatloaf. Use your fingers to lay bacon over the meatloaf on a slight diagonal, tucking the ends underneath the loaf. The sauce will help the pieces stick and stay in place.
- Cook for about 55 minutes to 1 hour or until meat is cooked through and the bacon is crisp. An instant read thermometer inserted in the center of the loaf should read 160°F/72°C. You can crisp up the bacon further, if you like, by placing meatloaf under the broiler for 30 seconds to 1 minute, taking care not to burn. Meatloaf is ready to cut into slices and serve with the reserved sauce alongside. We like it hot, room temperature or the next day in a sandwich. Any leftovers can be wrapped well with plastic wrap and refrigerated for up to 3 days.
- You can also use gluten-free oats, either old-fashioned (75 g) or quick cooking (68 g), in lieu of the bread. Just use a 3/4 cup amount and soak in the milk as directed.
If You Can Tolerate
- If you have passed the garlic fructan Challenge you can add 1 minced garlic clove to the meatloaf mixture.
- If you have passed the onion fructan Challenge you can add 1/3 cup (48 g) chopped yellow or white onion to the meatloaf mixture instead of the scallion greens.
- If you have passed the wheat fructan Challenge, feel free to use conventional bread for the breadcrumbs, checking of course for other potential FODMAPs such as inulin.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
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