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A serving of protein-packed healthy meatloaf on a plate, ready to eat.

Classic Protein-Packed Healthy Meatloaf

This meatloaf is a protein-packed and healthy twist on a classic comfort food. Lean ground meat is combined with wholesome ingredients and a flavorful glaze for a satisfying meal.
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Prep Time 20 minutes
Cook Time 1 hour 5 minutes
Total Time 1 hour 25 minutes
Servings: 8 slices
Calories: 280
Ingredients Equipment Method Notes

Ingredients
  

Meatloaf Mixture
  • 1.5 lbs lean ground turkey or ground beef 90/10 or leaner
  • 1 tablespoon olive oil
  • 1 medium onion finely diced
  • 2 carrots finely diced
  • 2 celery stalks finely diced
  • 3 cloves garlic minced
  • 1/2 cup rolled oats or whole wheat breadcrumbs quick or old-fashioned
  • 1/2 cup milk dairy or unsweetened almond
  • 1 large egg lightly beaten
  • 2 tablespoons fresh parsley chopped
  • 1 tablespoon fresh thyme leaves chopped
  • 1 teaspoon dried oregano
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
Glaze
  • 1/2 cup sugar-free ketchup or tomato paste
  • 1 tablespoon Dijon mustard
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon brown sugar substitute or a touch of honey optional, for sweetness

Equipment

  • Loaf Pan
  • Large Skillet
  • Large Bowl
  • Small Bowl

Method
 

Preparation
  1. Preheat oven to 375°F (190°C), and lightly grease a loaf pan or line with parchment paper for easy removal.
  2. In a large skillet, sauté diced onion, carrots, and celery in olive oil for 5-7 minutes until softened, then add minced garlic and cook for another minute. Remove from heat and let cool slightly.
Mixing and Baking
  1. In a large bowl, combine the cooled sautéed vegetables with the ground meat, oats or breadcrumbs, milk, egg, parsley, thyme, oregano, salt, and pepper.
  2. Gently mix with your hands until just combined, being careful not to overmix, which can make the meatloaf tough.
  3. Press the mixture evenly into the prepared loaf pan.
  4. For the glaze, whisk together sugar-free ketchup, Dijon mustard, apple cider vinegar, and optional brown sugar substitute in a small bowl.
  5. Bake for 45 minutes, then remove from the oven, brush with the glaze, and return to the oven for 15-20 more minutes. Cook until the internal temperature reaches 160°F (71°C) for turkey/chicken or 165°F (74°C) for beef/lamb.
Resting and Serving
  1. Let the meatloaf rest in the pan for 10 minutes before slicing and serving.

Notes

For best results, do not overmix the meatloaf mixture, as it can lead to a dense texture. Ensure meatloaf reaches the correct internal temperature for food safety. Serve with a side of steamed vegetables or a fresh salad for a complete meal.