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
Units
Scale
Low FODMAP Meatloaf:
- 1 pound ground beef
- 1 pound ground pork
- 1 large egg
- 1/4 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 1/2 teaspoons salt
- 1 teaspoon ground black pepper
Mashed Potatoes:
- 2 pounds red potatoes (left whole, peeled or unpeeled)
- 3/4 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)
- 1/2 teaspoon ground black pepper (or to taste)
Gravy:
- 1 cup low FODMAP low sodium beef broth (homemade or store-bought)
- 1/2 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
