The best recipe for low-FODMAP Turkey Meatloaf, packed with veggies and tons of flavor. You will never know it is IBS-friendly! Gluten-free.
I had a mission. To create a ‘turkey’ meatloaf that is packed with flavor.
It couldn’t be dry. It wouldn’t be flavorless.
It would be the kind of meatloaf your kids would have ask for.
A tall order? Indeed.
But I am going to DELIVER. This will be the best turkey meatloaf you have ever had.
Full of juicy flavor and texture, from carrots and spinach, then doused with a tangy glaze. This baby is over the top.
I make my glaze from scratch, since commercial ketchup (typically used in meatloaf recipes) is higher in FODMAPs. You will mix the glaze for the recipe, and then incorporate some into the actual loaf, followed by spreading the remainder over the top. EXTRA DELICIOUSNESS.
You will also notice that I use infused oils in this recipe. These are one of the staples for the low-FODMAP diet. I like to have that extra flavor from the garlic (or onion) so no one realizes they are eating an IBS-friendly recipe.
Serve this delicious and healthy turkey meatloaf with mashed potatoes or a side salad. You can use some leftover spinach from the mixture to make Low-FODMAP Spinach Salad with Cranberries & Pumpkin Seeds & Low-FODMAP Maple Dijon Vinagrette.
For other amazing easy meals, try my 25 Easy & Delicious Low-FODMAP, Gluten-free 30-Minute Meals (Dinners).
You may also love my:
- Hearty Low-FODMAP Meatloaf with Savory Sauce; Gluten-free, Dairy-free
- 15-Minute Mouthwatering Low-FODMAP Hamburgers; Gluten-free, Dairy-free
- ‘Impossibly Easy’ Low-FODMAP Turkey Taco Pie; Gluten-free
- Juicy Low-FODMAP Turkey Burgers with Low-FODMAP Asian Slaw; Gluten-free, Dairy-free
- One-Pot Low-FODMAP Turkey Pumpkin Chili; Gluten-free
Or check out over 600 more low-FODMAP recipes on the blog. IBS Friendly!
Be healthy and happy,
Rachel Pauls, MD
The Best Turkey Meatloaf; Low-FODMAP & Gluten-free
The best recipe for low-FODMAP Turkey Meatloaf, packed with veggies and tons of flavor. You will never know it is IBS-friendly! Gluten-free.
- Prep Time: 10 minutes
- Cook Time: 1 hour
- Total Time: 1 hour 10 minutes
- Yield: 6 servings 1x
- Category: Dinner, Entree
- Method: Baking
- Cuisine: American
- Diet: Gluten Free
Ingredients
For Glaze sauce:
- 7 tablespoons canned tomato paste*
- 5 tablespoons water or low-FODMAP beef broth*
- 1 tablespoon Worcestershire sauce*
- 1 teaspoon white vinegar
- 1/2 cup (100g) brown sugar, lightly packed
- 1/4 teaspoon mustard powder
- 1/4 teaspoon salt
For Turkey Loaf:
- 1 & 1/2 pounds ground turkey
- 1 cup gluten-free, low-FODMAP breadcrumbs*
- 1 cup finely grated carrots, (about 1–2 carrots)*
- 1/2 cup chopped fresh spinach*
- 1/3 cup shredded mozzarella cheese*
- 4 tablespoons of glaze sauce (above)
- 1 tablespoon green scallion tips
- 1 tablespoon low-FODMAP Italian seasoning (optional)*
- 2 large eggs
- 1 tablespoon garlic-infused oil
- 1 & 1/4 teaspoon salt
- 1/2 teaspoon pepper
- Fresh parsley, thyme, or oregano, for garnish
Instructions
- Preheat oven to 350F. Line a sheet pan with parchment paper
- Combine all glaze sauce ingredients in a small bowl and stir to dissolve well
- Mix together all ingredients (ground turkey, breadcrumbs, grated carrot, spinach, mozzarella, scallion tips, Italian seasoning, salt, and pepper), including 4 tablespoons of the glaze, until incorporated. Do not overmix
- Gently shape meat mixture into a loaf shape and lay it on the pan with a level top
- Bake for 30 minutes, then remove and brush the remaining glaze all over the top
- Place back in the oven for another 30 minutes, or until internal temperature reaches 165 degrees
- Remove and let cool for 10 minutes before serving, garnished with optional fresh herbs
Notes
- Although this recipe has not been lab-tested, a single serving should be low-FODMAP based on available data at time of posting.
- Select a low-FODMAP certified beef broth, or make your own
- Tomato paste is low-FODMAP in 2.5 tablespoon servings due to fructose. Select a tomato paste without onion and garlic
- Worcestershire sauce is low-FODMAP in 2 tablespoon servings due to fructans
- I recommend homemade breadcrumbs. You could use my recipe with gluten-free bread, or if you tolerate gluten many types of sourdough are low enough in fructan that they are low-FODMAP and easy to digest. **I have not tried it with commercially available breadcrumbs.
- Spinach is low-FODMAP in 75g servings, but up to 740g may be tolerated per FODMAP Friendly.
- Infused oils have the flavor but NOT FODMAPs, as the carbohydrates are not dissolved in the oils. See my Top 11 Tips and Tricks for the Low-FODMAP diet that no one ever tells you!
- The green scallion tips are low in FODMAPs, avoid the bulb
- Select an Italian seasoning without added onion or garlic powders
- Cheese is naturally low in lactose
