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The Paleo Running Momma

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Easy Paleo Low FODMAP Meatloaf

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!

meatloaf-11Before 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.

meatloaf-7It 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.

meatloaf-10But 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

meatloaf-5

Easy Paleo Meatloaf - Low FODMAP

The easiest paleo and low FODMAP meatloaf recipe yet! Free of grains, gluten, dairy, and soy and Whole30 approved.
Author: Michele
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Course: Main Entree
Cuisine: low FODMAP, Paleo
Servings: 6 servings
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4.82 from 11 votes

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

  1. Preheat your oven to 400 degrees. In a large bowl, mix the ground meat with the rest of the ingredients until fully combined.
  2. 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.
  3. 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.
  4. 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

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Paleo and Low FODMAP meatloaf that's easy to make and great for picky eaters! Plenty of flavor with optional maple chipotle glaze

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?

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Reader Interactions

Reader Reviews & Comments

  1. So 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 😉

    Reply

  2. I 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!

    Reply

    • I 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.

      Reply

  3. I 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.

    Reply

    • Good 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!

      Reply

  4. I’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!

    Reply

    • It 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.

      Reply

  5. I 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!

    Reply

  7. oh 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!

    Reply

  8. I 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.

    Reply

  9. Have 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.

    Reply

    • I 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 🙂

      Reply

  10. When 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.

    Reply

    • Yes, 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.

      Reply

  11. I’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 😆

    Reply

    • Sounds 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!

      Reply

    • It 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 🙂

      Reply

  13. I’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.

    Reply

    • Those 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.

      Reply

  14. I’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.

    Reply

    • Taking 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.

      Reply

  15. Love 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!

    Reply

  18. ohhh 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 😉

    Reply

    • It’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 🙂

      Reply

  19. Oh 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!

    Reply

    • I’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!

      Reply


  20. Perfect, 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.

    Reply


  22. Very 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.

    Reply


  29. Thanks 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 

    Reply


  31. I 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!

    Reply

  51. This 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.

    Reply

  52. Love 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.

    Reply


  57. Do you have any nutrition information for this recipe? I made it this morning and can’t wait to have dinner tonight!

    Reply

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