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

Classic Protein-Packed Healthy Meatloaf

This classic meatloaf recipe is packed with protein and features a delicious glaze. Made with lean ground turkey or beef and a variety of vegetables, it's a healthy and satisfying meal.
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Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings 8 slices
Calories 350 kcal

Equipment

  • Large Skillet
  • Large Mixing Bowl
  • Loaf Pan or Baking Sheet
  • Parchment Paper
  • Small Bowl
  • Whisk
  • Instant-Read Thermometer

Ingredients
  

Meatloaf

  • 1.5 lbs Lean Ground Turkey or Beef (90/10 or leaner)
  • 1 cup Finely Diced Onion
  • 1 cup Finely Diced Bell Pepper (any color)
  • 1/2 cup Grated Zucchini or Carrots optional
  • 2 cloves Garlic, minced
  • 1/2 cup Rolled Oats (not instant)
  • 1/4 cup Milk (dairy or non-dairy)
  • 1 Large Egg
  • 2 tbsp Worcestershire Sauce
  • 1 tsp Dried Italian Seasoning
  • 1/2 tsp Salt
  • 1/4 tsp Black Pepper

Glaze

  • 1/4 cup Ketchup low sugar variety if preferred
  • 1 tbsp Brown Sugar (or maple syrup)
  • 1 tsp Apple Cider Vinegar

Instructions
 

Preparation

  • Sauté the finely diced onion, bell pepper, and grated zucchini/carrots in olive oil for 5-7 minutes until softened. Then, add minced garlic and cook for another minute until fragrant.
  • In a large bowl, combine the cooled sautéed vegetables, ground meat, rolled oats, milk, egg, Worcestershire sauce, Italian seasoning, salt, and black pepper. Mix gently to avoid overmixing.
  • Lightly grease a loaf pan or form the mixture into a free-form loaf on a parchment-lined baking sheet.
  • Whisk together ketchup, brown sugar (or maple syrup), and apple cider vinegar for the glaze in a small bowl.

Cooking

  • Preheat oven to 375°F (190°C) and bake the meatloaf for 40 minutes.
  • After 40 minutes, remove from the oven, spread the glaze evenly, and return to bake for another 15-20 minutes, or until an internal temperature of 160°F (71°C) is reached.

Serving

  • Rest the cooked meatloaf for 10-15 minutes before slicing and serving to ensure a moist and flavorful result.

Notes

For best results, do not overmix the meatloaf mixture. This can lead to a tough texture. Letting the meatloaf rest after baking is crucial for a moist and flavorful dish.