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Healthy Meatloaf Recipe

Last Updated: January 22, 2021
This content is created following our Recipe Development Procedure, and reviewed by our RDNs. However, the content does not constitute a medical or nutritional consultation. Read our Medical Disclosure.
Luna Regina
Recipe developed by Luna Regina on December 12, 2019

This healthy meatloaf recipe doesn’t only look good with the caramelized shiny glaze on the outside; it tastes amazingly flavorful as well. Serving it with some fluffy mashed potatoes and crunchy green beans yields a satisfying food combination.

Contents

  • 1 What Is Meatloaf?
  • 2 Is Meatloaf Healthy?
    • 2.1 1. Calories
    • 2.2 2. Carbs
  • 3 Healthy Meatloaf Ingredients
    • 3.1 1. Beef
    • 3.2 2. Eggs
    • 3.3 3. Breadcrumbs
    • 3.4 4. Milk
    • 3.5 5. Onions
  • 4 How to Make Healthy Meatloaf
  • 5 How Long to Cook Meatloaf
    • 5.1 At 400°F
    • 5.2 At 375°F
    • 5.3 At 350°F
  • 6 Sauce for Healthy Meatloaf Recipe
  • 7 Meatloaf Topping
    • 7.1 1. Cheesy
    • 7.2 2. Gravy
  • 8 How Long to Cook a Healthy Meatloaf
  • 9 What Goes with Meatloaf?
    • 9.1 1. Bacon
    • 9.2 2. Potatoes
    • 9.3 3. Mushrooms
    • 9.4 4. Oatmeal
    • 9.5 5. Bread
  • 10 Can You Freeze Meatloaf?
    • 10.1 How do You Warm-up Meatloaf?
  • 11 How Long Does Meatloaf Last?
    • 11.1 1. In the Fridge
    • 11.2 2. In the Freezer
  • 12 What to Serve with a Healthy Meatloaf
    • 12.1 1. Sandwiches
    • 12.2 2. Rice
  • 13 Healthy Meatloaf Recipe
    • 13.1 Ingredients  1x2x3x
    • 13.2 Instructions 
    • 13.3 Video
    • 13.4 Nutrition
Healthy Meatloaf Recipe

What Is Meatloaf?

Meatloaf has been a staple of American comfort food for a long time. It is usually ground beef mixed with spices and tons of different ingredients like onions, eggs, and breadcrumbs, and then formed into a loaf shape. 

The loaf is then baked and can be topped with sauce. The most common meat used in meatloaf recipes is ground beef, but it can also be lamb, pork, chicken, turkey, or even goat. 

Each country has its own version of the meatloaf recipe. In Europe, people serve the dish with sliced potatoes while in Middle Eastern countries, meatloaf is a filling for kebabs.

Simple to make and incredibly tasty, meatloaf is enjoyed and loved in many different cuisines around the world.

Is Meatloaf Healthy?

Combining a lot of ground beef or pork, meatloaf is often considered unhealthy. However, we can twist the ingredients and add more vegetables to turn the dish into a healthier yet still delicious dish. 

1. Calories

Meatloaf is a good source of energy. One serving of our recipe provides you with 440 calories. Depending on the type of ground beef used, the calories will alter a bit. 

For recipes made from chicken or turkey, calories can be a little lower compared to beef or pork. If you watch the types of meat and serving size, you can stay within the daily recommended calories.

2. Carbs

This homemade meatloaf recipe contains 28 grams of carbohydrates, which account for about 9 percent of the recommended daily intake for carbs.

Is Meatloaf Healthy?

Healthy Meatloaf Ingredients

This healthy meatloaf recipe is packed with delicious flavors and so easy to make. Simply mix all the ingredients, put into a pan, and the oven will do the rest of the work for you.

The best part is that the recipe requires affordable ingredients that might already be available in your kitchen.

1. Beef

You can use a variety of meats for meatloaf recipes, but we believe nothing can beat the traditional lean ground beef.

The only thing that should be noted is that high-fat meat like ground beef can get messy once cooked. However, a proper ratio of beef to milk, egg, onion, and ketchup can help you avoid that problem and keep the shape intact.

It’s also important not to overmix the meat mixture, as it might result in a tough texture when baked.

2. Eggs

Besides helping to bind the loaf, they also add richness, moisture and more nutrition to the meat.

3. Breadcrumbs

Breadcrumbs help to keep the meatloaf in shape and make it less dense. They also add fiber, which aids in digestion and keeps you full longer.

4. Milk

Some people think that eggs are enough to bind the meat and other ingredients, but you need a little bit of liquid to soften the loaf and get things going.

5. Onions

Onions are what make a regular recipe into an amazing dish. The sweetness from this veg offers a nice balance for the cheese, meat, and topping sauce.

Saute the onions (and other vegetables if you like) on low heat until they are tender and almost melt into the meatloaf. If you want a stronger taste, use white and red onions instead of yellow ones.

Ingredient

How to Make Healthy Meatloaf

Step 1: Preheat the oven

Preheat the oven to 350°F.

Step 2: Soak bread in milk

In a small bowl, put the slices of bread and pour the milk over it. Let the bread sit for a few minutes until it soaks up all the milk.

Step 3: Stir fry vegetables

Heat a pan over medium heat, cook the onions, carrot, and garlic with olive oil until they are soft. Let them cool down completely.

Step 4: Make the loaf

In a large bowl, combine the beef, milk-soaked bread, cooked onion and carrot, parmesan, egg, parsley, Worcestershire sauce, salt, and pepper. Mix until everything is well-combined but don’t over mix.

Step 5: Form the loaf

Place the beef mixture into a bread pan and form it into a loaf. Put it in the oven.

Step 6: Coat vegetables with oil

In a small bowl, mix cooked vegetables with olive oil.

Step 7: Make the glaze

In another bowl, mix paprika, brown sugar, mustard, tomato paste, ketchup, onion powder, and garlic powder for the glaze.

Step 8: Spread half of the glaze

After 20 minutes in the oven, smear half of the glaze over the top of the meatloaf and place the vegetables around. Place the baking sheet back into the oven for 20 minutes.

Step 9: Smear the remaining glaze

Smear the rest of the sauce on top. Bake for a further 15 minutes.

Step 10: Serve

Serve

How Long to Cook Meatloaf

Generally, the baking time will vary depending on the size of your meatloaf. For our healthy meatloaf recipe specifically, we use 14 oz ground beef, which needs to be cooked at 350°F for 55 minutes.

At 400°F

At this temperature, the cooking time should be around 40-45 minutes.

At 375°F

If you bake your meatloaf at 375°F, go for about 45-50 minutes.

At 350°F

Your meatloaf needs at least 50 to 60 minutes to be cooked thoroughly at 350°F.

The best way to know that your meatloaf is done is to check the internal temperature of the meat with a thermometer. To be fully cooked, it should reach an internal temperature of 160°F.

Let your meatloaf rest for 10-15 minutes to room temperature. This will ensure it does not fall apart and also allow the juices to absorb into the meat.

How Long to Cook

Sauce for Healthy Meatloaf Recipe

The glaze for this healthy meatloaf recipe is as important as the meat. The glaze should have the right balance of sweetness and tang. It is spread over the top during the baking process.

We use a mixture of ketchup, tomato paste, onion powder, garlic powder, mustard, brown sugar, ketchup, and paprika. This simple combination complements the dish and gives it a nice touch of spices.

Meatloaf Topping

1. Cheesy

Add your favorite cheese on the top of the meatloaf. Any kind of cheese can turn an ordinary loaf into a cheesy and irresistible meal. 

2. Gravy

Gravy is a sauce that is made from the juice of meat or vegetables which is then thickened with cornstarch. This thick sauce adds tons of flavor to the meat. 

How Long to Cook a Healthy Meatloaf

Since we form meatloaf into a loaf pan, it takes a significant amount of time to bake. It also requires a low temperature during the baking process (about 50 minutes) so that the outside doesn’t finish with a dried-out texture while the center is still not done.

What Goes with Meatloaf?

Here are some ingredients that are versatile and work nicely in almost any kind of meatloaf recipe.

1. Bacon

Bacon-wrapped meatloaf is an interesting twist on the classic meatloaf recipes. Bacon adds moisture and keeps your loaf juicy on the inside while having crunchy edges on the outside.

2. Potatoes

To prevent the meatloaf from becoming too dry and also add some moisture after baking, you can add mashed potatoes on the top (or side).

3. Mushrooms

Mushrooms are always a great companion to meatloaf. For a vegetarian-friendly recipe, you can omit the meat and use your favorite type of mushroom instead.

4. Oatmeal

The mixture of eggs, oatmeal, and milk will help you bind the meat and chopped vegetables together. And not to worry, you won’t taste the oatmeal in the meatloaf at all.

5. Bread

Instead of using breadcrumbs to bind the loaf, there are some alternatives such as bread. Tearing up bread into small pieces to provide small pockets that absorb liquid to help soften the meatloaf.

Can You Freeze Meatloaf?

It’s possible to make this recipe ahead of time and freeze it if you don’t plan to eat it in the next day or so.

First, follow the recipe to combine the ingredients. Next, place plastic wrap over a baking sheet and spray it generously with non-stick cooking spray to make it easier for the meatloaf to come off the wrap when you’re ready to bake it.

Then, form the meatloaf on the plastic wrap and wrap it carefully and securely to prevent freezer burn and cross-contamination from raw meat. Finally, the wrapped meatloaf is placed in an airtight freezer bag and can last in the freezer for up to 6 months.

When you are ready to bake the frozen meatloaf, let it thaw in the refrigerator the night before and proceed with the baking instructions.

How do You Warm-up Meatloaf?

Firstly, preheat the oven to about 220-240°F. Temperature higher than this will lead to a dried out meatloaf.

Next, cover the leftover meatloaf with oven-proof foil to lock in moisture and help the meat cook evenly. Once the oven is ready, place the meatloaf inside and set the timer to 20 minutes.

After removing the meatloaf, let it sit for 5-10 minutes, and your meatloaf is ready to be served.

How Long Does Meatloaf Last?

1. In the Fridge

Before placing your cooked meatloaf in the fridge, you should keep it in a shallow airtight container or wrap it with plastic wrap. With a proper storage method, meatloaf will last for 3 to 4 days.

2. In the Freezer

To lengthen the shelf life of cooked meatloaf, you can freeze it. Simply place your meatloaf in an airtight container or wrap it with aluminum foil and keep it in the freezer.

A meatloaf which is properly stored will last well for about 3 months. 

What to Serve with a Healthy Meatloaf

With a hearty meatloaf, people often head straight to the classic combination of mashed potatoes and steamed vegetables. However, the long baking time of meatloaf allows us to be creative.

So here are some other options that can complement your meatloaf recipe:

What to Serve with a healthy Meatloaf recipe

1. Sandwiches

A good side dish that can be served with meatloaf is sandwiches. For a healthier choice, you can choose whole-wheat bread.

Meatloaf is already creamy and rich in flavor, so a simple side like sandwiches will balance it out nicely. Many people also enjoy eating as a sandwich filling.

2. Rice

Speaking of starch, rice is a side dish that can go well with almost any savory main dish. Rice also doesn’t take much time and effort to prepare.

Rice can be bland on its own, but it can also easily be customized depending on your preference. For a simple flavorful version, add some cilantro and a touch of salt to your steamed rice. 

In case you want something fancy, fried rice is a great accompaniment. A mixture of rice with peas, carrots, and eggs pairs well with the meatloaf. 

We recommend serving with a fresh beetroot and feta cheese salad and watermelon lemonade on the side.

Here are the nutrition facts for the whole meal:

If you are looking for some other healthy beef recipes for dinner, our Salisbury steak and sloppy joe are also great options.

how to make Meatloaf
5 from 2 votes

Healthy Meatloaf Recipe

Avatar for Luna ReginaLuna Regina
If you are still wondering what to cook for dinner, look no further because the healthy meatloaf recipe is right here! Packed with rich flavors and coated with a delicious shiny glaze, this meatloaf and everything about it is just exceptional.
Print Pin Review
Prep Time 15 mins
Cook Time 55 mins
Total Time 1 hr 10 mins
Course Main Course
Cuisine American
Servings 4 servings
Calories 493 kcal

Ingredients
  

  • 2 oz bread crumbs
  • 1/3 cup milk
  • 1.5 tbsp olive oil
  • 4 oz onion
  • 2 tsp garlic
  • 3 oz carrot
  • 16 oz 85% lean ground beef
  • 1 oz shredded parmesan cheese
  • 1 medium egg
  • 1/4 cup parsley chopped
  • 3/4 tbsp Worcestershire sauce
  • 1/4 tsp salt
  • 1/2 tsp pepper
  • 6 oz red onion
  • 6 oz broccoli
  • 8 oz bell pepper
  • 1/2 tsp paprika
  • 1/2 tsp brown sugar
  • 1/2 tsp traditional Dijon mustard
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1 tbsp Amore tomato paste
  • 1 tbsp Heinz ketchup

This post may contain links to Amazon or other partners; Purchases made via these links may benefit us at no additional cost to you. Read our Affiliate Disclosure.

Instructions
 

  • Preheat the oven to 350°F.
  • In a small bowl, pour milk over bread crumbs. Let the bread sit for a few minutes to soak up all the milk.
  • Heat a pan over medium heat, cook the onion, carrot, and garlic with 1/2 tablespoon of olive oil for about 5 minutes until they are soft. Let them cool down completely.
  • In a large bowl, combine the beef, milk-soaked bread, cooked onion and carrot, parmesan, egg, parsley, Worcestershire sauce, salt, and pepper. Mix until everything is well-combined but don’t over-mix.
  • Place the beef mixture onto a baking sheet and form it into a loaf. Put it in the oven.
  • In a small bowl, mix vegetables (red onions, broccoli, and bell peppers) with 1 tablespoon of olive oil.
  • In another bowl, mix paprika, brown sugar, mustard, tomato paste, ketchup, onion powder, and garlic powder for the glaze.
  • After 20 minutes in the oven, smear half of the glaze over the top of the meatloaf and place the vegetables around.
  • Place the baking sheet back into the oven for 20 minutes, then smear the rest of the sauce on top. Bake for a further 15 minutes.
  • Serve.

Video

Nutrition

Nutrition Facts
Healthy Meatloaf Recipe
Amount Per Serving (1 serving)
Calories 493 Calories from Fat 243
% Daily Value*
Fat 27g42%
Saturated Fat 10g63%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 124mg41%
Sodium 602mg26%
Potassium 579mg17%
Carbohydrates 31g10%
Fiber 5g21%
Sugar 12g13%
Protein 31g62%
Vitamin A 6140IU123%
Vitamin C 122mg148%
Calcium 199mg20%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
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how to make Meatloaf

Filed Under: American, Beef, Main Course

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Luna Regina
About the author

Luna Regina

I'm Luna Regina. Welcome to Healthy Kitchen 101 where true wellness starts with eating right. I hope you will enjoy the healthy recipes, cooking tips, and reviews on our website. Have a great time!

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Comments

  1. Avatar for Violet DubeViolet Dube

    September 3, 2020 at 4:54 am

    The loaf is not dry at all and flavorful! Is it okay if I wanna serve it with rice?

    Reply
  2. Avatar for Trisha MartinTrisha Martin

    September 3, 2020 at 4:58 am

    when I was in high school, my mom would always make meatloaf for me to bring lunch. though this one taste different than her, it’s still delicious.

    Reply

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Luna Regina
Recipe developed by Luna Regina on December 12, 2019
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