Get your ultimate comfort food feed bag on with this Low FODMAP Instant Pot Meatloaf with Mashed Potatoes AND Gravy, all made in one pot with the Instant Pot! Boasting super moist and tender meatloaf served with savory mashed potatoes and gravy, this Instant Pot and Low FODMAP version of an American classic dish is sure to please the entire family. Serve it with homemade Low FODMAP Ketchup to make it even more satisfying. Believe it or not, this delicious low FODMAP meatloaf recipe is also Paleo and Whole30 compliant.
Please note: although low in FODMAPs, this meatloaf recipe is high in fat which, according to Monash University, the leading authority on FODMAP research, can cause adverse symptoms in some people with IBS.
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Meatloaf: An American Classic
Many Americans like myself grew up eating meatloaf for dinner. It was a comforting meal that was basically guaranteed to stick-to-your-ribs.
When you eat a restricted diet like low FODMAP, you sometimes want to eat something that makes you feel like you're not missing out on anything. This Low FODMAP version of meatloaf with mashed potatoes and gravy recipe fits that bill for me. It's filling, flavorful, and the ultimate American comfort food dish.
Why Low FODMAP Instant Pot Meatloaf?
The Instant Pot creates a moist environment that's actually perfect to produce a nice, moist and tender meatloaf. Once I started making meatloaf in the Instant Pot, I've never made it any other way. It's just too good. Plus, you can make mashed potatoes AND gravy at the same time as your meatloaf, saving you from having to wash multiple pots. It's a win-win situation.
I categorize this recipe as a "One-Pot Meal" on the blog, but that's only because multiple meal components are being cooked at the same time. I typically eat this alongside some sort of vegetable or salad (cooked or made separately, obviously) to make it a full meal.
If you prefer to eat your low FODMAP meatloaf with ketchup, I wrote this recipe for homemade Low FODMAP Ketchup for this purpose. It's also Paleo but not Whole30 compliant.
Low FODMAP, Paleo & Whole30
As far as FODMAPs are concerned, this meatloaf recipe doesn't call for any ingredients that are super high in FODMAPs. It is high in fat (it is comfort food, after all), so if your gut is sensitive to that, you might want to consider recipes that are lower in fat. It is also compliant with the Paleo and Whole30 programs.
Necessary Equipment
The equipment I use to make this Low FODMAP Meatloaf with Mashed Potatoes and Gravy in the Instant Pot includes:
- 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker
- 2 extra large mixing bowls
- Tin foil
- Measuring tape (optional)
- Trivet that comes with the Instant Pot
- Measuring spoons and cups
- 2 stirring spoons
- Hot pads
- Fork
- Instant read thermometer
- Slotted spoon
- Potato masher
- Flipping spatula
- Small measuring cup or bowl
- Small whisk or fork
- Standard whisk
- Serving platter, bowl and gravy boat or measuring cup
- Knife
Low FODMAP Instant Pot Meatloaf with Mashed Potatoes & Gravy: Ingredients & Success Tips
To start this Low FODMAP Instant Pot Meatloaf with Mashed Potatoes and Gravy recipe, I mix the following ingredients together with my hands in an extra large bowl:
Ground Beef & Pork
I find the tastiest combination of meats for meatloaf to be 1:1 ratio of ground beef to ground pork. This is a magical combination that I also use in my Low FODMAP Instant Pot Spaghetti and Meatballs and my Low FODMAP Instant Pot Chili con Canada recipes.
Binding Agents: Egg and Tapioca Flour
To bind the meatloaf together so it doesn't fall apart, I use both tapioca flour (a.k.a. tapioca starch) and a large egg. Tapioca flour is a fairly inexpensive low FODMAP, Paleo compliant flour that's relatively easy to find.
Garlic-Infused Olive Oil, Coconut Aminos, and Tomato Paste
To add garlicy flavor to the meatloaf without using actual garlic, which is not low FODMAP, I put 2 tablespoons of garlic-infused olive oil right into the meat mixture.
For some umami flavor, I add either coconut aminos (a.k.a. soy sauce substitute or coconut sauce) or Worcestershire sauce, which is not Paleo or Whole30 compliant but is low FODMAP in up to 2 tablespoon per serving according to Monash University's Low FODMAP Diet App.
Finally, to add acidity and additional umami flavor, I add 2 tablespoons of tomato paste.
Herbs & Spices
To season this low FODMAP meatloaf, I use the following herbs and spices:
- Dried chives - one of my favorite low FODMAP ingredients, which adds both garlicy and oniony flavor to the meatloaf.
- Dried oregano
- Salt
- Ground black pepper
Form Low FODMAP Instant Pot Meatloaf
Once I have thoroughly mixed together the meatloaf ingredients, I form the meatloaf into a loaf shape with my hands. The meatloaf I form is 8 inches long by 5.5 inches wide. It's important to stick to this size so that the meatloaf a) fits in the Instant Pot, and b) cooks evenly.
Wrap Low FODMAP Instant Pot Meatloaf
In order to get a super moist and tender meatloaf, I wrap it in one layer of tin foil. To do this, I pull out about 2 feet of tinfoil into a clean surface. Then, I set the meatloaf perpendicular to the tin foil like so:
Then, I fold the tinfoil up the sides of the meatloaf and pinch the ends together so that it seals the tinfoil. If you end up with excess tinfoil, do not wrap it around the meatloaf again as the meatloaf will not cook evenly. Either cut the excess off or press the excess into the seal.
I set wrapped meatloaf aside while I prepare the remaining ingredients.
Broth & Salt
Then, I add 1 cup of beef broth and ½ teaspoon of salt to the Instant Pot and stir with a plastic spoon until the salt dissolves. I use Imagine low sodium beef broth, which is low FODMAP as well as Paleo and Whole30 compliant (although I believe the US version now includes garlic and onion as ingredients - check your labels!). If you use a regular beef broth (not low sodium), you may want to omit the extra salt until you are able to taste the gravy after it is cooked.
Potatoes
I personally love to use red potatoes to make mashed potatoes as I think they have the best flavor. Plus, I tend to leave the skins on as they are highly nutritious, and they also add color to the mashed potatoes. You can use other types of white potatoes for this recipe - I've never tested it with anything other than red potatoes.
I typically leave the skins on (but feel free to skin the potatoes if that suits your fancy), scrub them and leave them whole, placing them in the pot so that the trivet will lay on top of them evenly, like so:
Once the potatoes are in the pot, I place the trivet on top, making sure the handles are facing up. Then, I lay my wrapped meatloaf on top of the trivet, like so:
I then close the lid, set the pressure release valve to "Sealing," (if required for the model), press "Pressure Cook," and set the timer to 28 minutes.
Once the cooking cycle has completed, I quick release the pressure. Wearing hot pads and using the trivet, I carefully remove the meatloaf from the pot to a platter. I use a fork to open the top of the tinfoil and then take the meatloaf's temperature using an instant read thermometer. The internal temperature of meatloaf must be at least 160°F to be safely consumed. I then leave the meatloaf to rest in the opened tin foil while I prepare the mashed potatoes and gravy.
Mashed Potatoes
Using a slotted spoon, I remove the potatoes to an extra large bowl. Then, I add the following ingredients to the bowl:
- Unsweetened almond milk
- Ghee
- Garlic-infused olive oil
- Salt
- Ground black pepper
I'm a bit of a salt fiend, so if you aren't a fan, adjust the salt and pepper quantities to your own personal taste. Once the ingredients have been added to the bowl with the potatoes, I mash the potatoes with a potato masher until they are to my desired consistency and mix them thoroughly. Then, I place a large plate over the potatoes to keep them warm while I prepare the gravy.
Gravy
To make the gravy, I first return to the resting meatloaf and, using a spatula (the flipping kind), carefully slide it off the tinfoil onto a platter, using care to keep the meatloaf's juices on the tin foil. Then, wearing hot pads and using the tinfoil as a pouring vessel, I pour the juices from the tinfoil into the Instant Pot and discard the tinfoil. If you'd like further clarity on how this is done, please feel free to contact me.
Then, I press the "Sauté" button on the Instant Pot. While the Instant Pot heats up, in a small measuring cup or bowl, I whisk together 1 tablespoon tapioca flour with 1 tablespoon of cold water to make a slurry. Once the juices are boiling, I slowly pour in the slurry while gently whisking the juices and whisk until the gravy has thickened, about 30 seconds to 1 minute. Once the gravy has thickened, I hit "Cancel" on the Instant Pot and remove the inner pot to a hot pad. Then, I pour the gravy into a gravy boat or measuring cup for serving.
Slice Meatloaf and Serve
Finally, I slice the meatloaf into ½" slices and serve with the mashed potatoes. I pour gravy on the meatloaf and mashed potatoes, garnish with freshly-chopped Italian parsley (optional), and eat the meatloaf with a side of homemade Low FODMAP Ketchup.
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Low FODMAP Instant Pot Meatloaf with Mashed Potatoes and Gravy (Paleo, Whole30)
- Total Time: 50 minutes
- Yield: 8 servings 1x
Description
Super moist and tender, this Low FODMAP Instant Pot Meatloaf with Mashed Potatoes and Gravy is all cooked in one pot and sure to please the entire family. An Instant Pot version of an American classic, this low FODMAP meatloaf recipe is also Paleo and Whole30 compliant, grain-free, and gluten-free.
Ingredients
Low FODMAP Meatloaf:
- 1 pound ground beef
- 1 pound ground pork
- 1 large egg
- ¼ cup tapioca flour
- 2 tablespoons garlic-infused olive oil
- 2 tablespoons coconut aminos (see note)
- 2 tablespoons tomato paste
- 2 tablespoons dried chives
- 1 tablespoons dried oregano
- 1 ½ teaspoons salt
- 1 teaspoon ground black pepper
Mashed Potatoes:
- 2 pounds red potatoes (left whole, peeled or unpeeled)
- ¾ cup unsweetened almond milk
- 3 tablespoons ghee (or butter if not eating Paleo/Whole30)
- 1 tablespoon garlic-infused olive oil
- 1 teaspoon salt (or to taste)
- ½ teaspoon ground black pepper (or to taste)
Gravy:
- 1 cup low FODMAP low sodium beef broth
- ½ teaspoon salt
- 1 tablespoon tapioca flour
- 1 tablespoon cold water
Garnish (Optional):
- Freshly-chopped Italian parsley
Instructions
- In the largest mixing bowl you have, add meatloaf ingredients: ground beef, ground pork, egg, tapioca flour, garlic-infused olive oil, coconut aminos, tomato paste, dried chives, oregano, salt and pepper and mix with your hands until well combined. Using your hands, form meat mixture into a rectangular loaf that’s about 8-inches long and 5.5-inches wide. Wrap in one layer of tin foil without overlapping any of the sides (see photos above for reference). Set aside.
- Add 1 cup beef broth and ½ teaspoon salt to a 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. Stir broth with a spoon until salt dissolves. Add red potatoes to the pot in one layer so that the trivet can rest on top of them evenly (see photos above for reference). Place trivet on top of potatoes, ensuring the handles are up. Place wrapped meatloaf on top of trivet. Close Instant Pot lid; set pressure release valve to “Sealing” (if required by your model), press “Pressure Cook,” and set the timer for 28 minutes.
- Once the cooking cycle has completed, quick release the pressure. Wearing hot pads and using the trivet, carefully remove the meatloaf from the pot to a platter. Using a fork, carefully pry open the top of the tin foil and take the temperature of the meatloaf by sticking an instant read thermometer into the thickest part. The meatloaf must be at least 160°F to be safely consumed. Let meatloaf rest in the opened foil on the platter while you make the mashed potatoes.
- Using a slotted spoon, remove potatoes from the pot to an extra large mixing bowl. Add mashed potato ingredients to the bowl: almond milk, ghee, garlic-infused olive oil, salt and ground black pepper. Mash with a potato masher and stir with a spoon until they are to your desired consistency. Taste potatoes and adjust seasonings, almond milk and ghee as desired. Cover bowl with a plate while you make the gravy.
- Return to the meatloaf. Using a large spatula, slide meatloaf off the tin foil to the serving platter, using care to keep the juices inside the tin foil as much as possible. Wearing hot pads and using the tinfoil as a pouring vessel, carefully pour the juices from the tin foil into the inner pot.
- To thicken the gravy, hit “Sauté” on the Instant Pot to get the juices boiling (this should only take 20-30 seconds). While the juices are heating up, in a small measuring cup or bowl, whisk together 1 tablespoon tapioca flour with 1 tablespoon cold water to make a slurry. Once the juices are boiling, slowly pour in the slurry while slowly stirring the juices with a whisk. Stir until gravy thickens, about 30 seconds to 1 minute. Hit cancel on the Instant Pot and remove inner pot to a hot pad. Pour gravy into a gravy boat or measuring cup.
- Slice meatloaf into ½-inch slices and serve with mashed potatoes. Pour gravy on top of meatloaf and/or mashed potatoes. Garnish with freshly-chopped Italian parsley (optional). If desired, serve meatloaf with ketchup on the side (either store-bought or homemade - see note).
Notes
- Please note: although low in FODMAPs, this meatloaf recipe is high in fat, which can cause adverse symptoms in some people with IBS.
- Low FODMAP Serving Size: two - ½-inch slices of meatloaf, ¼ pound of potatoes, and 2 tablespoons of gravy. 8 servings total.
- Coconut aminos + tomato paste: per Monash University's Low FODMAP Diet App, coconut aminos and tomato paste both contain the FODMAP fructans but can be consumed in small quantities for low FODMAP. The quantities called for in this recipe divided by 8 servings come to 88% of the tolerable amount per serving of fructans. However, if eating with Low FODMAP Ketchup which also contains coconut aminos and tomato paste, it brings you above the tolerable amount per serving for fructans. If you malabsorb fructans but want to serve this meatloaf together with the ketchup, use lite (low sodium) soy sauce (if not needing gluten-free) or lite tamari sauce instead of coconut aminos in either of these recipes. If you have no problem with coconut aminos, this may not be an issue for you.
- Make this meatloaf recipe low carb by omitting the potatoes and serving the meatloaf over my Low FODMAP Low Carb Hearts of Palm Fauxtatoes!
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: One-Pot Meals
- Method: Instant Pot
- Cuisine: American
Keywords: low fodmap instant pot recipes, low fodmap meatloaf, low fodmap one pot dinner recipes
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Kendall Clark says
This is so good! Thank you for the easy to understand directions. We all loved it!
★★★★★
Gail says
I'm so happy you enjoyed it, Kendall! Thanks for trying it and for your feedback!
Kari says
Can I use Almond flour instead if only doing low fodmap? Or make bread crumbs with my sour dough?
Gail says
Yes, almond flour might be okay - I tested this recipe with the same amount of almond flour and it came out a bit grainy, so maybe try only 2-3 tablespoons (instead of the full 1/4 cup) and see how it goes texturally. Sourdough breadcrumbs could also work, but it's hard to know the right quantities without testing, so I would suggest starting with a smaller quantity and adding more (1/2 to 1 tbsp at a time) if it looks/feels too loose.