I loved meatloaf night growing up and when my mom could not replicate her recipe because she used the line so many moms use (“I don’t know, I just throw stuff in there”) I realized I would have to come up with my own recipe. And I did. It took a few times but I created a simple recipe that was always a hit. I found, as most people do, the meatloaf is greatly improved if you cook the onions first. I opted to add garlic, which I know not all recipes do, but I love garlic so in it went in the pan with the onions.
A couple years later I discover Fodmaps and am devastated because my meatloaf will not be the same. I tried using olive oils but the amount of onion olive oil needed to have the same flavor destroyed the consistency. And then…enter the savior: onion replacements.
After discovering Freefod Onion Replacer and SnS Essence of Garlic Salt I was able to make my meatloaf again. I found if I used both onion and garlic replacers the taste and smell were not right so I only use an onion substitute and a small amount of garlic olive oil replaces the one clove of garlic I used to use.
With the Fodmap substitutions my meatloaf became one of the simplest prep dishes I have. I no longer have to cook onions and garlic, now it’s mixing ingredients in a bowl, making a quick sauce and throwing the meatloaf in the oven!
It’s difficult to articulate how happy I am that I am able to have meatloaf again. If you have not already purchased onion and garlic substitutes I highly recommend you do.
Low Fodmap Meatloaf
Ingredients
Meatloaf
- 1 lb meatloaf mix (ground beef, veal & lamb)
- 1 tsp Freefod Onion Replacer
- 2 tbsp tomato paste
- 1 1/2 tbsp Worcestershire sauce
- 1 tsp garlic olive oil or Gourmend garlic scrapes powder
- 1/2 tsp dried thyme
- 1/2 tsp salt
- 1/4 tsp pepper
- Pinch of ground sage (optional)
- 1 egg
- 1/8 cup almond or other Fodmap-friendly milk
- 1/2 cup breadcrumbs, gluten-free if necessary
Sauce
- 1/4 cup low-Fodmap ketchup
- 1 tbsp mustard
- 1 tbsp brown sugar
Instructions
- Preheat oven to 375°F.
- Whisk egg in a bowl. Add onion replacer, tomato paste, Worcestershire sauce, almond milk, garlic olive oil, thyme, salt, pepper and sage (if using) into small bowl.
- Place ground meat in larger bowl and add mixture and breadcrumbs and mix.
- Place mixture in meatloaf pan or shape into a loaf on a cookie sheet. Cook for 30 minutes.
- Mix together ketchup, mustard and brown sugar.
- Remove meatloaf from oven and coat with sauce and return to oven and cook for around 15 minutes or until internal temperature is 160°F.
- Let rest 10 minutes before slicing.
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Great recipe. Easy and delicious.