Delicious and easy Paleo low FODMAP meatloaf with an optional maple chipotle glaze. Gluten free, grain free, soy free, just real, whole food ingredients for this go-to dinner everyone will love!
Before a race or long run, I generally pay a bit more attention to what I’m eating, mainly to do whatever I can to avoid feeling sick during the run. Anyone who’s had stomach problems during a run or race knows it’s an experience you don’t want to repeat, ever, ever again. In fact, in spite of significant IBS symptoms since childhood, it wasn’t until IBS killed my running that I “hit rock bottom” and decided to figure it out once and for all.
If we’re talking a really long run, like a 20 miler or a full marathon, I completely avoid anything high FODMAP for at least 4 days in addition to eating strict paleo. I increase carbs through starchy veggies and low FODMAP fruits, and limit greens to spinach and well cooked collards or kale in smaller amounts than usual. With a half marathon I really just pay attention to what I’m eating the day before the race, assuming I’ve been feeling well up until then.
It can be tricky to eat strictly low FODMAP and I have to say, there are times I’m not perfect with it and I wind up feeling the effects after a few days.
Because nothing with IBS is 100% straightforward, I don’t really understand why there’s a delay, or why it seems that a “build up” leads to more symptoms, but, for the most part I feel my best when eating as low FODMAP as possible, and knowing which foods seem to be the worst triggers. For me those are apples, pears, stone fruits, raw onions, garlic, cauliflower, gluten containing grains and most legumes. I suppose there are many many more, but far too many to list here!
If you’re new to low FODMAP eating, definitely read through my post here and check out this comprehensive low FODMAP diet list as well as a combined low FODMAP/Paleo list. I’ve found both of these extremely helpful in understanding what seems to trigger my own symptoms.
But now back to my Paleo Low FODMAP meatloaf! This is the easiest and most gut-friendly meatloaf that I’ve ever made. Too simple yet really delicious and even the picky eaters will do well with this! It’s actually the same basic recipe that I use for making meatballs, only this is in loaf form, I find the flavors work well together and I don’t miss the garlic or onion. To top it off, I like the addition of my maple chipotle ketchup which is also low FODMAP!
Easy Paleo Low FODMAP Meatloaf
Easy Paleo Meatloaf - Low FODMAP
Ingredients
- 1 lb grassfed ground beef
- 1 lb ground pork
- 1 whole egg
- 3/4 tsp salt
- 2 tsp Poultry Seasoning - I used McCormick which includes thyme sage, marjoram, rosemary, black pepper and nutmeg
- 1/2 tsp dried oregano or 2 tbsp fresh chopped
- 1/4 tsp dried basil or 1 tbsp fresh chopped
- 1 tsp dried chives
- 1/4 cup maple chipotle ketchup*
Instructions
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Preheat your oven to 400 degrees. In a large bowl, mix the ground meat with the rest of the ingredients until fully combined.
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Put the entire mixture in a 9 x 5 loaf pan and press down so its evenly distributed, pressing down a bit more in the center for more even baking.
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Bake in the preheated oven for about 45 minutes or until just no longer pink in the center. Do not overcook! You can test by making a small cut in the very center.
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Let sit for 5 minutes before slicing and serving over cooked greens or with a side of potatoes. Or both!
Recipe Notes
*Optional as a glaze/topping
Nutrition
Do you pay attention to your food more in the days leading up to a long run or race?
Thoughts/experiences with the low FODMAP diet for IBS?
Cat (CFIGFY) says
January 28, 2015 at 5:43 amSo much YUM. Seriously I have some ground beef tonight that I wasn’t feeling too inspired by but this would be great! Plus: I’ve never had meatloaf before. That’s a kind of loaf I can get behind 😉
Michele says
January 28, 2015 at 3:12 pmIt’s good and really easy! Also something you can add what you like to and it’s pretty foolproof, as long as you don’t overcook 🙂
Lisa @ Running Out Of Wine says
January 28, 2015 at 6:03 amI am planning to make paleo meatloaf of Saturday but I was just gonna wing it- glad I have some sort of recipe to follow now. But I may need to figure out how to cook it in the crock pot but that shouldn’t be too hard.
I really want to try coconut butter. It seems really expensive on Amazon (like the other butters seem to be) so Im gonna try to swing by whole foods today and see if they have it there- and if not just grab some more almond butter!
Michele says
January 28, 2015 at 3:15 pmI wouldn’t know about the crockpot for this so let me know how yours turns out. It is pretty expensive but similar in price to almond butter and I think in the same section in Whole Foods.
The Cookie ChRUNicles says
January 28, 2015 at 7:12 amI love berries and bananas with pb and chocolate chips at night. Makes my stomach happy…I do pay attention in the days leading up to a race. Usually just make sure to eat more sweet potatoes, bananas, watermelon if it’s a warm weather race (helps me with hydration) and limit vegetables a bit.
Michele says
January 28, 2015 at 3:16 pmGood idea with the watermelon! I’ve never been properly hydrated for warmer races, haven’t figured out how to hydrate enough without having to make a bathroom stop!
Skinny Fitalicious says
January 28, 2015 at 7:28 amI’ve never been able to tolerate too my carbs so carb loading has never been my thing. I get bloated and feel super heavy. If that makes sense? I always stick to what I normally eat before a race. I’m loving this meatloaf recipe. I’m not a beef or pork eater, I could do it with chicken or turkey. Hope you survived the snow!
Michele says
January 28, 2015 at 3:17 pmIt would be great with chicken or turkey since the poultry seasoning obviously goes well with that! I agree it’s best not to change what you eat too drastically before racing.
SuzLyfe says
January 28, 2015 at 7:46 amI used to pay so much attention to what I ate before long runs and especially before races. And I still do, to an extent, but by no means as diligently. I still pull away from fortified fiber foods, and I have my morning eats pretty well ritualized, but I think I stopped being so overly careful last summer after I had a hmaburger the night before a 16 miler!
Michele says
January 28, 2015 at 3:18 pmIt’s a good feeling not to have to consider it so much. Getting away from extra fiber is a good idea though!
cottercrunch says
January 28, 2015 at 8:12 amlove this recipe. and i always crave a good meat loaf! i made one similar but with ostrich meat once. it was sooo god!
Michele says
January 28, 2015 at 3:18 pmYum, that sounds great! Meatloaf is a big comfort food 🙂
cottercrunch says
January 28, 2015 at 8:13 amoh and yes, we are careful what to eat before a long run or race. we stick to bland for that reason. haha. although my husband has been known to eat a cup of jalapeños before a race. he’s a whole other breed! LOL!
Michele says
January 28, 2015 at 3:19 pmThat’s a little scary! Some people are just built differently 🙂
emjoseph94 says
January 28, 2015 at 8:40 amI couldn’t agree with your first sentence any more. I pay SO much attention to what I eat before a long run/race because I’ve had very bad experiences. No fruit, more carbs, lots of water.
Michele says
January 28, 2015 at 3:20 pmNot an easy experience to forget, I completely hear you!
Lesq says
January 28, 2015 at 8:56 amHave you cut out your daily avocado because it is high FODMAP? I had to do a complete elimination/FODMAP reset and follow diligently the restictions(three asparagus, four pieces of broccoli). One of my favs avocado is one had to test also. What have you noticed? Great mindset made for a great run. Keep that up and every run will be a positive rewarding experience for you. Btw, awesome meatloaf recipe for these cold, bitter days and for carefree summer nights served room temperature with salad. Oh those summer nights can’t come to soon. Stay warm and happy.
Michele says
January 28, 2015 at 3:22 pmI have been eating less avocado lately both because it’s medium FODMAP and also because I got a little sick of eating them every day. That is one FODMAP that I’m still not sure about for me, though I definitely tolerate it in small amounts with no problem. I’m much less gassy/crampy with lower FODMAP overall so it’s a no brainer to stick with it before a race! You stay warm as well! Hope you are doing better with symptoms lately 🙂
misszippy1 says
January 28, 2015 at 10:06 amWhen I read about how much thought some people (like you!) have to put into eating pre-race and long run, I am thankful. I don’t change anything, to be honest, and I am fine! I guess I am lucky.
Michele says
January 28, 2015 at 3:24 pmYes, you are lucky! We all have our things to worry about. My husband still doesn’t understand my issues, because he’s one of those who just doesn’t experience problems unless he’s genuinely ill.
Amanda @ .running with spoons. says
January 28, 2015 at 10:33 amI’ve never run a race so I can’t speak to that, but I definitely have to pay a bit more attention to my eating when I go up to the mountains for a weekend and end up snowboarding pretty hardcore for a day or two… both to make sure I’m eating enough since I tend to lose my appetite, and to make sure I’m eating the right kind of food, since increased activity makes my stomach go wonky. I find that a lower fat and higher carb diet work best for me in those instances, and I try to stick to pretty simple and easy to digest carbs like white rice, bananas, and sweet potatoes. Oh, and dates… lots and lots of dates 😆
Michele says
January 28, 2015 at 3:26 pmSounds sort of like my approach too! Increased activity can potentially really aggravate IBS. I eat a lot of bananas and potatoes the days leading up to a marathon or really long run. And now I know to stick with the ripe ones of course 🙂 It’s so cool that you snowboard, that’s something I’ll probably never do so I’m in awe of you guys!
Strength and Sunshine says
January 28, 2015 at 11:50 amI’m still learning what is okay to eat for my stomach the day before and morning of my runs! It’s been a little slippery, but I think I know what works now!
Michele says
January 28, 2015 at 3:27 pmIt can be a lot of trial and error, and a bad experience is tough to mentally recover from! Hopefully you never have that, glad you’ve found some run-friendly foods for you 🙂
thisrunnersrecipes says
January 28, 2015 at 12:07 pmI’m still learning on how to adjust pre-race eating, but I usually cut out all legumes (except peanut butter), cruciferous vegetables, and super fiber-y vegetables a few days before a race. I also limit how much bacon, chicken, or beef I eat, as animal fats can bother my stomach sometimes. As bad as it is, I switch over the day before to plain bagels instead of whole grain bread, but at least I make my own so there’s no sugar or icky preservatives.
Michele says
January 28, 2015 at 3:30 pmThose are all smart ones to cut out! Luckily I don’t think animal fats bother my stomach, although, I did limit fats before running both Boston and Philly because it just felt right to eat lighter things. If you tolerate plain bagels well there’s nothing wrong with loading up the day before.
suzysuzyheather says
January 28, 2015 at 12:37 pmI’ve run a LOT of races in my lifetime and the worst one was the one where I had stomach issues. I’m still unsure what caused it, but I hit the 13 mile mark of the marathon and had to find a port-a-potty ASAP. And when I crossed the finish line, I spent a long time curled up in the fetal position next to the toilets. 🙁 Now I always always always take an Immodium right before I race. It helps.
Michele says
January 28, 2015 at 3:33 pmTaking an Immodium is really smart I think! I did that before Boston and before a couple of long runs as “insurance” and who knows if it worked, but mentally it’s a good thing if you’ve been traumatized by that sort of experience.
Ann says
January 28, 2015 at 4:49 pmLove that meatloaf recipe. I’ve never made one because I wasn’t aware of how simple it could be!! No flour or bread crumbs in there, that’s great!
Michele says
January 29, 2015 at 12:22 pmI was surprised you didn’t need any of that too when I first made them paleo. Just meat, egg, seasoning!
Lauren @ The Bikini Experiment says
January 28, 2015 at 11:12 pmLove the meatloaf recipe. I will need to give it a try! Really interesting to read about your Paleo approach to getting ready for the race.
Michele says
January 29, 2015 at 12:23 pmThanks! Not sure if the approach is paleo but it is neurotically me 😉
Arman @ thebigmansworld says
January 29, 2015 at 4:50 amThis was interesting to read- I find it fascinating how you fuel those runs! I can’t say I’m a runner or ever needed to carb load, but I find simple carbs or just plain sugar to be the best….oops.
Michele says
January 29, 2015 at 12:25 pmYes! You are not alone 🙂 Glad you enjoyed!
OneMotherofaDay says
January 29, 2015 at 12:41 pmohhh I never thought of using melted coconut butter over my berries! I will have to remember to try it.
I don’t carbo load, I eat my normal foods. I don’t dare change up my diet prior to a long run and/or race. My stomach is very sensitive. Every time I begin a long run or race I always pray that my tummy cooperates. There was only one time during a race that I had to use an on course porta-potty and it was not pretty, I will just leave it at that 😉
Michele says
January 29, 2015 at 6:22 pmIt’s good, I’m a coconut butter fan for sure! Oh I so relate to porta-potty drama. It’s the worst. And smart to keep your diet to what you know is good for you 🙂
danielle says
February 4, 2015 at 3:40 pmOh I couldn’t miss this post, it is so delightful! that ketchup looks plain awesome no matter what it is or isn’t lol.
I don’t carb load for races – I tried this once and it didn’t make me feel better. the best I’ve felt for a race involved more protein than usual and some fats, which is not what “they” suggest but oh well, that’s me! The best I’ve ever felt doing anything cardiovascular was after I ate this greasy burger patty with lots of mayo and ketchup, then I rode a strong 50 miles like it was nothing. Protein and fat for me, whoopee!
I’m so happy to share with you Michele that I ate lamb, finally! while we wre on our honeymoon.. it was so amazing and now I’m eating meat again. Feel so much better! it’s still not somehting i’ll cook at home, but whenever we go out I’ll order meat or whatever I want and don’t feel so bad. My body is happier so I gguess I jsut have to accept it… such as life lol.
Happy days!
Michele says
February 5, 2015 at 2:43 pmI’ve seen a few blogs lately discussing nutrition for runners and it’s true that fat is never something recommended. There is definitely no one size fits all for running nutrition, and I’m definitely not against carbs but there is so much more to good running nutrition than just carbs. Fat is still under-appreciated!
Michele says
February 5, 2015 at 2:43 pmAlso so happy you had lamb and felt great!
Alice says
March 1, 2017 at 7:00 pmPerfect, exactly the recipe I was needing, I’ve seen this in some places but I’ve never done it because I thought it was difficult but now that I’ve seen in your article that it’s simple to do, that’s great thank you.
Gabi Marquez says
March 3, 2017 at 8:13 pmAs it is simple to make this meatloaf, I will definitely do it soon, thank you Michele.
Ana says
March 4, 2017 at 11:22 amVery practical and easy to make Michele, I did not know it was so simple, I’m sure to do, thank you very much for the recipe.
Vitoria Cavalcanti Alves says
August 8, 2017 at 9:32 amLove the meatloaf recipe. I will need to give it a try! Really interesting to read about your Paleo approach to getting ready for the race.
Andersom says
August 15, 2017 at 8:40 pmAmazing!!!
Michele says
August 15, 2017 at 8:42 pmVery tasty!
Andressa says
August 15, 2017 at 8:43 pmI love paleo!
Amanda says
August 21, 2017 at 1:50 pmWow what an easy recipe to make, really a meatloaf should look wonderful in flavor.
paula gomes says
September 4, 2017 at 3:45 pmOh my god. Its looks so good. I will try this recipe. Thanks for sharing us
charles says
September 22, 2017 at 5:36 pmThanks so much for the recipes. I have not long started this diet after delaying it for so long! It is a bit daunting and does feel restrictive at certain times, so vids like this are reassuring Have subbed
Soraya says
September 25, 2017 at 9:57 pmMuito bom este conteúdo
Christen says
October 23, 2017 at 9:07 pmI absolutely LOVE this recipe. It is so quick and easy and my boyfriend, who is picky and hard to please, LOVES it too! It has become a staple in our recipe book!
Thanks!
curso de bebe reborn says
October 23, 2017 at 11:05 pmMeatloaf is really a delight, this recipe I can not help but do; Thanks for the Michele recipe!
Ass: curso de bebe reborn
Gisele Gomes says
January 2, 2018 at 10:13 amExcelente conteúdo! Obrigado por essa informação tão preciosa!! bração!
James Gomes says
January 12, 2018 at 10:02 pmVery good! Thanks!
como fazer tiaras para bebe says
January 29, 2018 at 9:44 amIt seems to be very tasty. I loved the recipe.
Brittany Spangenburg says
March 1, 2018 at 12:59 pmWhat is your recommendation for adding the ketchup, at the end?
ana santos says
March 25, 2018 at 5:40 pmIt seens like a bread in the firrst photo.
Maria Eloisa says
March 25, 2018 at 5:42 pmSo easy and tasty.
Thanks for that.
MARCOS ARAUJO says
March 27, 2018 at 8:25 amow my good, i need this it
Mayara Rodrigues says
March 27, 2018 at 8:26 amThis recipe is wonderful, I’ll do it here at home thanks for sharing
metodo fanart says
March 27, 2018 at 8:27 amI loved this recipe and very refreshing.
curso de desenho Método FAN ART says
March 27, 2018 at 8:28 amtanks for sharing
MARIDO DE ALUGUEL says
March 27, 2018 at 8:29 amwonderful
MARIDO DE ALUGUEL SOROCABA says
March 27, 2018 at 8:31 amThanks for that.
TAMPA DE VALVULA says
March 27, 2018 at 8:33 amvery good recipe, i make in house and my family loved
Raquel says
April 2, 2018 at 8:04 pmLove the meatloaf recipe. I will need to give it a try!
alex vargas says
April 6, 2018 at 8:51 pmBeautiful dish!!!
And very easy to do.
Helena says
July 16, 2018 at 2:16 pmVery good this this meatloaf.
Make mouth water! Congratulations!
Gabriel Cardoso says
July 17, 2018 at 3:56 amThis recipe is wonderful, I’ll do it here at home thanks for sharing
Henrique Medeiros says
July 17, 2018 at 3:57 amMeatloaf is really a delight, this recipe I can not help but do; Thanks for the Michele recipe!
Vanessa Barreto says
July 17, 2018 at 3:58 amThis was interesting to read- I find it fascinating how you fuel those runs! I can’t say I’m a runner or ever needed to carb load, but I find simple carbs or just plain sugar to be the best….oops.
louise says
July 23, 2018 at 7:57 pmLove the meatloaf recipe. I will need to give it a try! Really interesting to read about your Paleo approach to getting ready for the race.
Larissa says
July 23, 2018 at 7:58 pmVery practical and easy to make Michele, I did not know it was so simple, I’m sure to do.
Maria angel says
July 23, 2018 at 7:59 pmLove the meatloaf recipe. I will need to give it a try!
maria says
October 11, 2018 at 12:23 pmi made one similar but with ostrich meat once. it was sooo god! ^^
Sabonete Artesanal says
February 19, 2019 at 11:25 amThis recipe looks great!! I will take note of this to try is later! Thanks for sharing..
Annette says
April 17, 2019 at 3:56 pmDo you have any nutrition information for this recipe? I made it this morning and can’t wait to have dinner tonight!
José Mendes says
April 24, 2019 at 11:23 amIsso é demais!
Marcela says
May 14, 2019 at 11:02 amVou experimentar no jantar hoje…muito boa a receita!
gaby ferraz says
May 20, 2019 at 8:39 amComo é simples fazer este bolo de carne, definitivamente vou fazê-lo em breve, obrigado Michele.
Silvia Santos says
May 28, 2019 at 6:59 pmPerfect recipe, looks like it was made for me, I have to do it urgently, I was looking for something like that, thank you very much for the recipe.
paulo marinho says
May 29, 2019 at 9:49 amPerfect. Thanks and greetings
Franciele Gassy says
July 8, 2019 at 9:29 pmLove the meatloaf recipe. I will need to give it a try!