Healthy meatloaf is a delightful dish that is both nutritious and tasty. It brings comfort food to a new level by incorporating lean meats and veggies. This recipe allows you to enjoy a traditional favorite while keeping it healthy. Meatloaf can be a great option for a family dinner or meal prep for the week. In this article, you will learn how to make a healthy meatloaf that everyone will love.
Why make this recipe
Many people don’t think of meatloaf as a healthy dish. However, with a few smart substitutions, you can make it healthy without sacrificing flavor. Lean ground meats, fresh vegetables, and a wholesome topping make this meatloaf a fantastic option. It is high in protein and can be lower in calories compared to traditional recipes. Plus, it is simple to prepare, and you can customize it to suit your taste preferences.
Eating healthy doesn’t have to mean missing out on comfort foods. This healthy meatloaf recipe is perfect for busy nights and can please even the pickiest eaters. It’s a delicious way to incorporate more lean proteins and vegetables into your diet.
How to make Healthy Meatloaf
Making healthy meatloaf is straightforward and quick. You will need some basic ingredients and a little time to prepare it. The cooking process also allows for flexibility, so feel free to adjust ingredients to your preferences.
Ingredients in USA and Europe metrics:
- 1 pound (450 g) lean ground beef
- 1 pound (450 g) ground turkey or ground chicken
- 1/2 cup (50 g) Panko bread crumbs
- 1 large egg
- 1 carrot, chopped
- 1 small onion, chopped
- 1/4 cup (60 ml) barbecue sauce or ketchup or chili sauce
- 2 teaspoons yellow mustard
- 1 teaspoon Worcestershire sauce
- 2 tablespoons chopped fresh parsley or 2 teaspoons dried parsley
- 1 teaspoon salt or more to taste
- 1/2 teaspoon black pepper
- 3/4 cup (180 ml) barbecue sauce or half BBQ sauce and half chili sauce (for topping)
Directions:
- Preheat your oven to 350°F (175°C).
- In a blender, combine the egg, chopped carrot, onion, barbecue sauce, mustard, Worcestershire sauce, parsley, and black pepper. Blend the mixture until the carrot and onion are finely chopped. The mixture should be fairly smooth, but a few chunks are okay.
- In a large bowl, combine the blended mixture with the lean ground beef, ground turkey, and Panko bread crumbs. Mix everything until evenly combined. Be careful not to overmix, as this can make the meat tough.
- Spray a foil-lined baking pan generously with non-stick spray, ensuring an easy release after baking. Place the meat mixture into the pan and form it into a loaf shape about 4 inches wide and 3 inches high. Cover the meatloaf with foil to create a good seal.
- Bake the meatloaf in the preheated oven for about 1 hour. After 1 hour, remove the foil and spread your choice of topping over the meatloaf. Bake for an additional 15 to 30 minutes, or until the meatloaf reaches an internal temperature of 160°F (71°C). The temperature will rise to 165°F (74°C) while resting.
- Once cooked, let the meatloaf rest for about 10 minutes before slicing. This step allows the juices to redistribute, making for moist slices.
- Notes: Avoid overmixing to keep the meat tender. You can add other veggies to the blended mixture, as long as the meatloaf holds together.
How to serve Healthy Meatloaf
Healthy meatloaf is very versatile in terms of serving. You can pair it with mashed potatoes, steamed vegetables, or a fresh side salad. Slicing it into thick pieces allows for easy serving and presentation. It can be enjoyed warm, or you can let it cool down and turn it into a delicious sandwich the next day. You can also drizzle extra barbecue sauce over the top for added flavor.
How to store Healthy Meatloaf
Storing healthy meatloaf is simple. Once it has cooled completely, wrap it tightly in plastic wrap or aluminum foil. You can also place it in an airtight container. This meatloaf can be stored in the refrigerator for up to 4 days. If you want to keep it longer, you can freeze it. Wrap individual portions in plastic wrap, then place them in a freezer-safe bag. Healthy meatloaf can be frozen for up to 3 months.
Tips to make Healthy Meatloaf
- Choose Lean Meats: Use lean ground beef, turkey, or chicken to keep the fat content lower.
- Add More Vegetables: Get creative and add different veggies like bell peppers, zucchini, or spinach to boost the nutrition.
- Seasoning is Key: Don’t forget to taste the mixture before baking. Adjust the seasonings according to your preferences.
- Use Foil: Cover the meatloaf with foil for the first portion of baking to keep it moist.
- Don’t Overmix: Mix just until combined to keep the meatloaf tender.
Variation (if any)
You can easily vary the healthy meatloaf recipe by changing the type of meat you use. Ground turkey and chicken are great options to lower fat content. You can also switch out the spices or sauces you use for the topping. For a kick, try using barbecue sauce with a little hot sauce added. If you’re looking for a low-carb version, swap the Panko bread crumbs for oats or almond flour.
FAQs
Can I make healthy meatloaf gluten-free?
Yes! Simply use gluten-free bread crumbs or oats instead of Panko bread crumbs.
Can I prepare healthy meatloaf ahead of time?
Yes, you can prepare the meatloaf mixture a day in advance and keep it in the refrigerator until you are ready to bake.
How can I tell when the meatloaf is done cooking?
Use a meat thermometer to check the internal temperature. It should read 160°F (71°C) for safe consumption.
Can I freeze leftovers?
Yes! Leftover healthy meatloaf can be frozen for up to 3 months when wrapped properly.
What can I serve with healthy meatloaf?
Healthy sides like mashed cauliflower, steamed green beans, or a garden salad complement meatloaf well.
Nutritional Information (per serving):
- Calories: 280
- Protein: 28g
- Carbohydrates: 16g
- Dietary Fiber: 2g
- Sugars: 4g
- Total Fat: 10g
- Saturated Fat: 3g
- Cholesterol: 100mg
- Sodium: 600mg
This healthy meatloaf recipe offers a tasty and nutritious option for any meal. Prepare this dish, and watch as your family enjoys a healthier spin on a classic favorite!