Our Low FODMAP Beef Meatloaf is tender, juicy, and coated in a sweet and tangy sauce. It’s made with a mix of ground beef and pork, fresh vegetables, and gentle seasonings that are Monash-tested and FODMAP-approved. This version skips onions and garlic while keeping all the comforting taste. It’s perfect for family dinners, and leftovers make an amazing sandwich.

Ingredients Needed:

For the Sauce:

⅔ cup Low FODMAP ketchup: choose a garlic- and onion-free brand
⅓ cup light brown sugar: packed
1 tbsp + 2 tsp balsamic vinegar: Low FODMAP-safe portion
1 tbsp Dijon mustard: check label for onion- and garlic-free

For the Meatloaf:

2½ slices Low FODMAP gluten-free white bread: torn
½ cup lactose-free milk: any fat level
1½ lbs ground beef (80%): adds moisture and flavor
½ lb ground pork: helps tenderness
2 large eggs: room temperature, whisked
½ medium carrot: grated
½ medium red bell pepper: finely chopped
¼ cup parsley: fresh, finely chopped
¼ cup green scallion tops: finely chopped, no white parts
1 tbsp Worcestershire sauce: Low FODMAP brand only
2 tsp garlic-infused olive oil: garlic-free
1 tsp kosher salt
½ tsp dried thyme
Black pepper: to taste
4 slices bacon: gluten-free if needed

How To Make Low FODMAP Beef Meatloaf:

Make the Sauce:
Whisk ketchup, brown sugar, balsamic vinegar, and Dijon mustard in a bowl. Set aside.

Prepare the Oven:
Preheat oven to 350°F (180°C). Place a rack in the center and have a roasting pan ready.

Make Breadcrumbs:
Grind the bread slices in a food processor until fine. Measure ¾ cup and combine with the milk in a large bowl. Let it sit for 5 minutes to absorb.

Mix the Meatloaf:
Add beef, pork, eggs, carrot, red bell pepper, parsley, scallions, Worcestershire, garlic-infused oil, salt, thyme, and pepper to the bowl. Mix well with hands until combined.

Shape the Loaf:
Form the mixture into a 9×6-inch oval loaf in the center of your roasting pan. Spread half the sauce over the top and sides.

Add Bacon:
Lay bacon slices diagonally across the loaf. Tuck ends underneath to help them stay in place.

Bake:
Cook for 55–60 minutes or until the center reaches 160°F (72°C). Optional: Broil for 1 minute to crisp the bacon more, but watch carefully.

Serve:
Let rest slightly, then slice and serve with extra sauce on the side.

Recipe Tips:

Use certified Low FODMAP ketchup and Worcestershire for safety
Only use the green part of scallions
Garlic-infused oil must be olive oil–based, not canola or soybean
For softer texture, don’t skip the milk-soaked breadcrumbs
Make ahead and chill for next-day sandwiches

How to Store & Reheat:

Room Temperature: Not recommended for food safety
Fridge: Store tightly wrapped for up to 3 days
Freezer: Slice and freeze in airtight containers for up to 3 months. Reheat gently in oven or microwave

Nutrition Facts (per serving, approx.):

Calories: ~360
Sodium: ~450 mg (varies by sauce)
Protein: ~24 g
Fat: ~24 g
Carbs: ~12 g
Fibre: ~1 g
Sugar: ~6 g

FAQs:

Is meatloaf OK on a Low FODMAP diet?
Yes, with the right swaps—using garlic-free oil, green scallions, and Low FODMAP condiments—meatloaf can be gut-friendly.

What can I use instead of onion in Low FODMAP meatloaf?
Use the green part of scallions and garlic-infused olive oil for safe flavor.

Can I use store-bought breadcrumbs?
Only if they’re Low FODMAP certified. Otherwise, make your own from approved gluten-free white bread.

What’s the best sauce for Low FODMAP meatloaf?
A mix of Low FODMAP ketchup, brown sugar, balsamic vinegar, and mustard works great—tangy and sweet without triggering symptoms.

Can I freeze this Low FODMAP meatloaf?
Yes, slice and wrap well before freezing. Reheat in oven or microwave as needed.

Try More Recipes: