Meatloaf without nightshades? Meet ketchup's cousin and your new favorite autoimmune protocol glaze: sweet and sour sauce. This Asian-ingredient meatloaf recipe pairs apricot preserves with vinegar, ginger, and garlic giving this AIP meatloaf that savory/sweet/sour contrast we all crave in a really good meatloaf.
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This handsome meatloaf is such a centerpiece for family dinner.
This recipe disappears too quickly! And, since those thick juicy slices taste even better as leftovers, you might want to grab your spare meatloaf pan and double this recipe (eat one, freeze one).
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🥘 Meatloaf Ingredients
For this meatloaf, you will be working with a few ingredients found in Asian cooking (namely, cilantro, ginger, and coconut).
- ground beef, 85% lean: since there are no eggs in this recipe, I recommend 85% lean because it has enough fat to keep the meatloaf moist; if substituting a leaner meat, like bison, be sure to monitor your meatloaf's internal temperature so as not to over-cook
- yellow/white onion, medium, finely chopped = ½ cup
- 4 garlic cloves, minced = 4 teaspoons
- coconut aminos: also using this ingredient in the sauce; adds a savory/sweet depth of flavor like soy sauce
- fresh cilantro, minced
- fresh Thai basil leaves, optional
- coconut milk - canned, full fat (this adds fat and moisture, similar to an egg/milk in classic meatloaf)
- sea salt or Himalayan salt
- fresh ginger - peeled and minced or grated (including juice and meat), *also using this ingredient in the sauce (below)
Sweet and Sour Sauce Ingredients: What makes this sauce OMG-good is the incredible flavor of fruit preserves, which is just really concentrated.
- avocado oil, coconut oil, or olive oil work equally well for the sauce
- ginger - use fresh ginger that's peeled and either minced or grated (juice and meat)
- garlic - fresh minced garlic or pre-minced garlic
- preserves (no added sugar) - apricot or plum work great; I like the Crofter's brand because they tend to be really clean and apple concentrate sweetened
- coconut aminos - this is the AIP equivalent to soy sauce (only sweeter); as a staple pantry ingredient, you can buy coconut aminos in bulk or find a smaller bottle next to condiments in your grocery spice aisle
- apple cider vinegar, white wine vinegar, or champagne vinegar - you want a cooking vinegar that has a ph of 2-3 (avoid white distilled vinegar)
- sea salt or Himalayan pink salt
🔪 Instructions
To make meatloaf, the process begins with a ground beef mixture (beef and finely chopped aromatics).
Mix and assemble meatloaf in an 8.5 x 4.5-inch standard meatloaf pan.
You can smooth the top of the loaf with your finger tips.
⏲️ Baking time
You will be baking the meatloaf in 2 stages: naked and sauceless followed by sauced.
Stage 1: You bake your naked meatloaf at 375F for 40 minutes (it will be partially done at this point).
Stage 2: As pictured below, you spoon the sweet and sour sauce over the par-baked meatloaf and return it to the oven so the sauce gets sticky, hot.
You will remove the meatloaf after 15 to 20 minutes or when a thermometer inserted in the center reads 160F.
Don't forget to let the meatloaf rest for 10 minutes before slicing. If you slice too early, your meatloaf will lose moisture and will have a dryer texture.
🥣 AIP Sweet and Sour Sauce
To make our well-balanced sweet and sour sauce, we start by sweating some minced ginger and garlic in hot oil (pictured below).
Next, add the preserves, water, coconut aminos and vinegar. Whisk to combine.
You won't need all the sweet and sour sauce for the meatloaf, so you might have extra for serving.
💭 Top tip
A standard meatloaf pan is typically an 8.5 x 4.5 inch loaf pan, known as a 1-pound loaf pan. Line it with parchment paper (that way you can easily lift it out of the pan). *Switching to a larger pan may dry-out your meatloaf.
📋 Recipe
This sweet and sour sauce hails from a class I once taught alongside chef Peter Berley at The Natural Gourmet Institute in NYC, and I've held onto it for a decade, always remembering it's unique flavor. I got the idea to try it with an Asian meatloaf as a mash up of another experience I had with Asian meatballs.
AIP Meatloaf with Sweet and Sour Glaze
Ingredients
Meatloaf Ingredients:
- 2 pounds ground beef 85% lean
- 1 medium yellow onion finely chopped (1 cup)
- 4 garlic cloves minced (4 teaspoons)
- 3 tablespoons coconut aminos
- 2 tablespoons fresh cilantro minced
- 2 tablespoons chopped fresh Thai basil leaves optional
- ⅓ cup canned coconut milk full fat
- 1 ½ teaspoons salt
- 2 teaspoons fresh ginger minced/grated
Sweet and Sour Sauce:
- 1 tablespoon avocado oil coconut oil, or olive oil
- 1 tablespoon ginger minced
- 2 teaspoons garlic minced
- 1 cup natural apricot or plum preserves no added sugar
- ½ cup filtered water
- ¼ cup coconut aminos soy sauce alternative
- ¼ cup apple cider vinegar white wine vinegar, or champagne vinegar
- Sea salt to taste
Instructions
- Mix and assemble meatloaf in an 8.5 x 4.5-inch standard meatloaf pan. Line loaf pan with parchment paper. Preheat oven to 375F. In a large bowl, combine all the meatloaf ingredients. Mix well with a wooden spoon just until combined. Pour into the prepared loaf pan. Press gently to smooth the top. Bake for 40 minutes.
- Mix glaze and spread over meatloaf then return to the oven. In a small saucepan over medium heat, warm the oil. Add the ginger and garlic and sizzle for 1 minute until fragrant. Do not let the garlic brown or it will overpower the sauce. Add the preserves, water, coconut aminos, and vinegar. Whisk to dissolve the preserves and simmer 2-3 minutes. Add salt to taste. Pour over top (you can reserve some glaze for serving) of the baked meatloaf then return to the oven for an additional 15 to 20 minutes or until the internal temperature is 160F in the center. Rest for 10 minutes before slicing. Serve hot with a garnish of cilantro or thai basil.
Nutrition
🥗 Side dishes
- Cauliflower Puree {AIP, Gluten-Free, Dairy Free} - has a silky texture and neutral enough flavor (much like mashed potatoes)
- Sautéed Kale with Garlic and Onions {AIP} - bitter greens make for an elegant, healthy side dish
- Green Banana Fries {AIP, Nightshade-Free} - save any extra sweet and sour sauce and use a dip for these fries
- AIP Cantaloupe Cucumber Salad - a really refreshing summer melon salad (5 minutes, 5 ingredients)
📖 Variations
Make it Traditional - Skip the sweet and sour sauce ingredients and substitute your favorite AIP ketchup. For spices, swap the ginger and cilantro for minced celery, garlic and onion powders and parsley (or Italian seasoning).
Mix and Match Preserves - Sugar-free preserves are naturally sweet and sour; consider trying mango, plum, apricot, or whatever you think pairs well with beef.
Allergy Questions - While this recipe eliminates the major allergens (wheat/grains/gluten, soy, dairy, eggs, and nuts), it's possible that you may need to swap an ingredient for your specific needs. Feel free to leave me a question below or consult the "Ingredients" section where I offer substitution ideas
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