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Low FODMAP Mini Meatloaves

Are you looking for a savoury dinner you can make for 2? These mini meatloaves are exactly what you’ve been looking for! Made in single servings, these mini meatloaves are the perfect way to get the classic flavour you’ve been craving!

Low FODMAP mini meatloaves on plate with vegetables - 940 x 788

I’m a HUGE fan of meatloaf! But, I definitely can’t eat a whole meatloaf on my own (and I’m not encouraging my husband to try). So, it’s been a sad, meatloaf-less life for a while now.

Then, I was reading about small batch cooking, and I had the best idea! We plopped some meatloaves into a muffin tray and voila! 6 tiny meat muffins loaves! They were everything I hoped and dreamed of. Plus, the leftovers are freezable. So, I have even more single portioned meatloaves at the ready!

The trick to freezing these mini meatloaves is to get them in the freezer right away. I usually start by flash freezing them on a baking tray and then transferring them to a freezer-safe bag for “long-term” storage.

When you’re ready for some meatloaf, preheat your oven to 375 degrees and cook them from frozen for about 20 minutes. Done!

Think these low FODMAP mini meatloaves sound great, but you don’t have time to try them now? Don’t worry! You can PIN THIS POST for later

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Keep It FODMAP Friendly

Need a dinner idea for 1-2 people? These low FODMAP mini meatloaves are the answer to any savoury craving! Check out the notes below for tips on keeping this recipe FODMAP friendly!

First up, turkey. Since turkey is a protein, it doesn’t have any FODMAPs. So, you can have as much as you want – from a FODMAP perspective, of course!

Next up, leeks. According to Monash University, leeks are low FODMAP in servings of 2/3 cups (54 g) per sitting. Servings of 1 cup (75 g ) or more are high in the FODMAP mannitol.

This recipe uses 1/3 cup of leeks total which works out to 0.09 servings per mini meatloaf. This is well within the recommended range.

We’ll also be using celery. Monash has said celery is low FODMAP in servings of 10 g per sitting. Servings of 1/3 stock (15 g) or more are high in the FODMAP mannitol.

Our recipe uses 1/3 cup of celery which works out to 0.42 servings of mannitol per sitting. This is well within Monash’s recommended range.

Next up, fennel seeds. According to the Monash app, fennel seeds are low FODMAP in servings of 1 tsp per sitting. Though, Monash doesn’t recommend a maximum serving size.

We use 1 tsp of fennel seeds total, which works out to 0.17 servings per meatloaf.

We’ll also be using parmesan cheese. Monash University has said parmesan is low FODMAP in servings of 1/3 of a cup (40 g) per sitting. Servings of 4 cups (500 g) or more are high in lactose.

Our recipe uses 1/4 cups of parmesan which works out to 0.63 servings per meatloaf. This is well within the recommended range.

Next up, rolled oats. According to the Monash app, rolled oats are low FODMAP in servings of 1/2 a cup (52 g) per sitting. Servings of 3/4 cups (78 g) or more are high in the FODMAPs fructan and GOS.

This recipe uses 1.5 cups of oats, which works out to 0.50 servings total. This is well within Monash’s recommended range.

We’ll also be using ketchup. According to the Monash app, ketchup is low FODMAP in servings 1 tbsp per sitting. Servings of 4 tbsp or more are high in the FODMAP fructan.

Our recipe uses 1/4 cup + 2 tbsp of ketchup total, which works out to 1 serving of ketchup per meatloaf. This is well within the recommended range.

Last but not least is Worcestershire sauce. According to Monash, Worcestershire sauce is low FODMAP in servings of 2 tbsp (42 g) per sitting. Servings of 5 tbsp (105 g) or more are high in the FODMAPs GOS and mannitol.

We’ll be using 1 tsp of Worcestershire sauce total which works out to 0.17 servings per meatloaf. This is well within Monash’s recommended range.

Show Your Work (FODMAP Math)

These low FODMAP mini meatloaves have a lot of ingredients! Worried they’ll add up on you? Don’t panic. I’ve done my FODMAP math, and you’re good to go! Check out the servings of each FODMAP group below. You can learn more about FODMAP stacking here.

Fructose = 0
Lactose = 0.17
Fructan = 1.5
GOS = 0.67
Polyols = 0.67

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Whose Side Are You On?

Think your mini meatloaves look lonely? Try adding my low FODMAP twice baked potatoes or my low FODMAP roasted garlic mashed potatoes for the ultimate comfort food!

If you’re looking for something a little lighter, try pairing them with these low FODMAP seasoned carrots or these savoury low FODMAP green beans!

Want to try these low FODMAP mini meatloaves? Don’t forget to PIN THIS RECIPE for later!

Low FODMAP Mini Meatloafs
Prep Time
15 mins
Cook Time
40 mins
Total Time
55 mins
 

Looking for a simple dinner for 1-2 people? These low FODMAP mini meatloaves will cure any savoury craving!

Course: Dinner
Cuisine: American
Servings: 6 people
Calories: 285 kcal
Author: The FODMAP Formula
What You Need
  • 1 tbsp olive oil
  • 1/3 cup leeks, green part only (finely diced)
  • 1/3 cup celery (finely diced)
  • 1/3 cup carrot (peeled, finely diced)
  • 1 tsp fennel seeds
  • 1 1/2 lbs ground turkey
  • 1/2 cup rolled oats (not instant)
  • 0.25 cup parmesan cheese
  • 1 lg egg (whisked)
  • 1/4 cup +2 tbsp low FODMAP ketchup
  • 1 tsp Worcestershire sauce
What You Do
  1. Preheat oven to 375 degrees.

  2. Heat your olive oil in a frying pan over medium heat, then add the leeks, celery, carrots, and fennel seeds. Cook until just tender (about 3-4 minutes). Remove the pan from the burner and allow the veggies to cool down. 

  3. Place your turkey, oats, parmesan, egg, 1/4 cup ketchup, and cooled vegetables in a large bowl and mix the ingredients together with your hands until thoroughly combined. Place 1/3 cup of the turkey mixture into 6 wells of a muffin tray.

  4. In a small bowl, combine 2 tbsp of ketchup with the Worcestershire sauce and spread it on top of each meatloaf. Bake for 40 minutes or until cooked through.

 

Low FODMAP mini meatloaves on plate with vegetables - Pinterest 1

Low FODMAP mini meatloaves on plate with vegetables - Pinterest 2

I hope these low FODMAP mini meatloaves put a little pep in your dinner prep! If you like this recipe, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!

P.S. Want access to bonus content, VIP discounts, and some fabulous freebies? Sign up for my mailing list below, and you’ll get all these goodies and more sent directly to your inbox!

© 2019 Amy Agur – The FODMAP Formula

 


You might also like one of these:

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Low FODMAP Baked Ziti Curb your comfort food cravings with this delicious baked ziti! Packed with rich, savoury flavour, it will be a family favourite in no time!

Low FODMAP Calzones Need a little fun in your low FODMAP diet? Unleash your inner foodie on these low FODMAP calzones.

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