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The Best Turkey Meatloaf; Low-FODMAP & Gluten-free

turkey meatloaf on plate low fodmap
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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.

Ingredients

Scale

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

Find it online: https://rachelpaulsfood.com/the-best-turkey-meatloaf-with-veggies-low-fodmap-gluten-free/

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