Hearty Low-FODMAP Meatloaf with Savory Sauce; Gluten-free, Dairy-free

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This low-FODMAP Meatloaf with Savory Tomato Sauce is a hearty low-FODMAP dinner that the whole family can enjoy. Pair it with my low-FODMAP Creamy Thyme Mashed Potatoes and a low-FODMAP Tossed Salad (or your preferred side) for a delicious and nourishing meal!

The low-FODMAP Meatloaf recipe can easily be prepared in advance and whisked from the freezer in a pinch.  My kids love the low-FODMAP Savory Sauce- they always want extra!  (However, be aware that the sauce does pack a bit of a kick, so if you prefer more sweetness then you should cut back on the mustard powder in the recipe.  It tastes a bit like a zesty horseradish when prepared per the recipe instructions).

I have also made this low-FODMAP Meatloaf with ground turkey and it tastes great that way too (in fact, that was the original style of this recipe).

I recently updated this recipe to include TWO baking methods.  One involves cooking the beef, then mixing the ingredients and baking.  This will lead to a less greasy loaf, which is more crumbly, and a shorter baking time.  The other method is more traditional and uses the same ingredients but doesn’t cook the beef first.  That meatloaf is fattier and easier to cut, but bakes longer.  You pick your choice!

For other recipe ideas, check out over 300 more low-FODMAP recipes on the blog.  You may also love my low-FODMAP Cheeseburger Pie and low-FODMAP Italian Meatballs.

Be healthy and happy,

Rachel Pauls, MD

Hearty Low-FODMAP Meatloaf; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves 4

Prep time 10 min

Bake time 25 min (cooked beef) or 55 min (raw beef)

Bake 350 F


For low-FODMAP meat mixture:

  • 1 teaspoon garlic infused oil, or regular oil
  • 1 pound extra lean ground beef (raw)
  • 1 large egg
  • 1 cup low-FODMAP, gluten-free bread, dry, crumbled (or use my low-FODMAP breadcrumbs recipe)
  • 2 tablespoons soy sauce (use gluten-free if necessary)
  • 1 teaspoon ground black pepper
  • 1 teaspoon low-FODMAP Happy Spices Italian Seasoning (optional, for added seasoning)
  • 1 teaspoon Worcestershire sauce (gluten-free, if necessary)

For low-FODMAP sauce:

  • 1 cup canned tomato sauce (no onion, garlic)
    • If you can’t find this ingredient, then use 1/2 cup tomato paste and 1/2 cup water as a substitute
  • 2 tablespoons canned tomato paste (no onion, garlic)
  • 2 tablespoons dry mustard powder*
    • *If you prefer a sauce with less heat, then add this seasoning 1 teaspoon at a time and adjust to your preference
    • It will taste similar to a spicy horseradish when you use the amount suggested, but since the sauce is a thin layer, we love the flavor it provides the meatloaf
  • 1 tsp white vinegar, ensure gluten-free if necessary or substitute apple-cider vinegar
  • 3 tablespoons brown sugar (increase for a sweeter sauce)


  • Preheat oven to 350 degrees F (175 degrees C)
  • For pre-cooking beef, prepare low-FODMAP beef mixture:
    • Heat oil in a large skillet over medium heat and cook ground beef until browned.  Drain beef.
  • Combine beef (raw or cooked), egg, dried low-FODMAP bread or breadcrumbs, soy sauce, Worcestershire sauce, low-FODMAP Happy Spices Italian Seasoning and black pepper and mix together (add the oil to the mixture if you didn’t cook the beef first)
    • Place the meatloaf mixture into a loaf pan
  • Prepare low-FODMAP Savory sauce ingredients:
    • Mix tomato sauce, vinegar, mustard, and brown sugar together in a bowl, stirring to dissolve brown sugar
    • Spread the mixture over the loaf (leave extra for side)
  • Bake the prepared loaf in the preheated oven until the juices run clear, and an instant-read meat thermometer inserted into the thickest part of the loaf reads at least 160 degrees F (70 degrees C)
    • 25 minutes if you cooked the beef first
    • 55 minutes if you used raw beef
  • Serve with low-FODMAP stir-fry vegetables, low-FODMAP Mashed potatoes or your favorite side dish!

  • (While it’s not the most photogenic meal) Nothing beats a hearty, filling low-FODMAP meatloaf!

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