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10 Min |
35 Min |
4 People |
Low FODMAP BBQ Chicken Meatloaf
Description
Note from Tara: My husband is a sauce-lover through and through. Even before I started following a Low FODMAP diet to help with my personal digestive issues, I was the type of gal who savored the flavor of plain foods asking for sauces and dips on the side. My husband? Quite the opposite…he always requested more sauce! When I started following a Low FODMAP diet to assist with my SIBO and IBS, I immediately discovered that all sauces and seasonings were off limits unless they were homemade. Thankfully, I’ve enjoyed the process of re-learning how to flavor meals without the use of garlic and onions! Even though I can whip up a deliciously tasty Low FODMAP meal, I have YET to master a homemade Low FODMAP BBQ Sauce. Thankfully Fody Foods has me (and my sauce-loving husband!) covered with their Low FODMAP Traditional BBQ Sauce. This meatloaf is made with ground chicken, almond meal, an egg, and seasoned with a variety of Low FODMAP Italian seasonings. Almonds can be high FODMAP foods in certain amounts, so I made sure that the portion of almond meal in a serving of this recipe was less than the maximum serving size of a quarter cup according to Monash University. This meal is wonderful with a side of roasted potatoes, kale salad, or any of your favorite Low FODMAP side dishes. Enjoy!
Why Traditional Meatloaf Is High FODMAP (and How This Recipe Avoids It)
Traditional meatloaf recipes are often high FODMAP because they rely on ingredients that commonly cause issues for people following a Low FODMAP approach. Onion and garlic are frequently used for flavor, and both contain fructans, which can be difficult to digest. Breadcrumbs made from wheat bread add additional fructans, increasing the chance of FODMAP stacking. Many classic meatloaf recipes also include cow’s milk, which introduces lactose and can further complicate digestion.
This Low FODMAP BBQ chicken meatloaf avoids those challenges by using carefully selected substitutes. Ground chicken is naturally Low FODMAP. Almond meal replaces traditional breadcrumbs, and the recipe does not rely on milk for moisture. Flavor comes from herbs, and Fody Foods Original Low FODMAP BBQ Sauce allows this dish to deliver comforting meatloaf flavor while staying approachable and confidence-building for Low FODMAP comfort food cooking.
Ingredients
- 1 lb ground chicken
- ¼ tsp sea salt
- 1 tsp Italian seasoning
- ¼ tsp oregano
- ¼ tsp basil
- ¼ tsp chives
- 4 Tbsp almond meal
- 1 egg
- 2 Tbsp Fody Foods Traditional Low FODMAP BBQ Sauce
Directions
Preheat the oven to 400℉. Lightly spray a small loaf pan with olive oil cooking spray. Combine all ingredients EXCEPT the BBQ sauce in a large bowl. Pour the mixture into the prepared loaf pan and smooth the top with the back of a spoon. Spread the BBQ sauce on top of the loaf. Bake at 400 degrees for 30 – 35 minutes or until the meatloaf has an internal temperature of 165℉.
About the Chef
Tara Deal Rochford
Tara is a healthy living blogger, Registered Dietitian Nutritionist, certified personal trainer and group fitness instructor.
trebleinthekitchen.com
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