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Oat & Lentil Meat Loaf

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Recipe Guide: Gluten Free, Dairy Free

How to Make Flare Friendly: Blend ingredients further rather than stirring in cut, omit any trigger ingredients as needed

Navigating Food Fears: Legumes like lentils & tofu are excellent for IBD as they can keep helpful gut bacteria happy help increase butyrate which is helpful for lowering inflammation. However, beans are often a food fear of many with IBD. If beans are a new food for you, you might consider starting small and building up to a full serving. Blended beans (like hummus) are typically better tolerated than whole beans. Tofu is another legume which is great to start with!



  • 2 stalks celery, chopped
  • ½ onion, chopped
  • 2 cloves garlic, minced or pressed
  • 10 ounces firm tofu, drained
  • ¼ cup walnuts, finely ground (fully ground if in a flare)
  • ½ cup cooked brown lentils
  • 1¼ cups quick-cooking oats
  • 3 tablespoons soy sauce
  • 1 tablespoons Tamari mixed with ⅓ cup ketchup (plus additional for topping)
  • 1 tablespoon Dijon mustard
  • 2 teaspoons dried parsley
  • ½ teaspoon thyme
  • ½ teaspoon sage
  • ½ teaspoon rosemary


  1. Preheat the oven to 375ºF/190ºC.
  2. Sauté the celery, onion, and garlic on high heat in a skillet with a few drops of water for 5 minutes, until tender. Remove from heat and cool.
  3. Mash the tofu in a large bowl. Stir in the cooked mixture and remaining ingredients, and combine well.
  4. Spoon the mixture into a parchment-lined loaf pan. Top with a layer of the tamari/ketchup sauce.
  5. Bake for 55–60 minutes, or until a toothpick inserted in the center comes out clean.