Healthy Meatloaf Recipe (2024)

Published on

by Erin

We absolutely love this Healthy Meatloaf Recipe!! It is traditional comfort food that the whole family will love! Our family has been loving this recipe for years!

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Best Ever Healthy Meatloaf

I know some people’s initial reaction to meatloaf is …. eh meatloaf? I know. I get it. But you HAVE to try this version. It is one of my absolute favorite meals and my kids devour it every time! This recipe is a true family favorite that we have been making for a long time! This meatloaf recipe does take 1.5 hours to bake. If you don’t have that much time, you should definitely try our mini meatloaf recipe! Same great flavor, but a fraction of the time to cook.

And if you love this recipe you have to try our Smoked Meatloaf (+ smoked green beans) – also amazing!

What You Will Need

  • ground beef & ground pork – this combination of ground meat is the perfect base for a delicious meatloaf!
  • kosher salt & ground black pepper – simple seasonings that are always essential when making meat.
  • dry mustard – a bit for some added flavor.
  • almond flour & egg – these work together as the binding agent so that the meatloaf doesn’t fall apart.
  • unsweetened almond milk – provides a bit of moisture to keep things moist. Option to use regular milk if you want!
  • sweet yellow onion – classic mild flavor that is traditional to most meatloaf recipes.

Is This Meatloaf Recipe Paleo + Whole30

Yes! This recipe is Paleo/Whole30 compliant, but if you aren’t concerned with either of those two lifestyles then you can use oats instead of the almond flour! That’s actually how I grew up eating it, but the almond flour works great too!

Can I Meal-Prep This Recipe

Yes! I prep it all the way to placing it in the bread pan (just before you would put it in the oven). Then I just wrap it with aluminum foil, or whatever works for you, and store it in the fridge overnight until you are ready to bake it! Makes dinner SO easy! Plus, we usual serve a baked potato with it and a big baked potato takes about as long as the meatloaf to make so we just pop them in the oven together and they are ready at about the same time!

How to Make Healthy Meatloaf

You can begin by placing all of your ingredients into medium mixing bowl.

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Mix everything together thoroughly – we typically use our hands.

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Place meat mixture in a prepared bread pan, making sure it is evenly spread out. Pro tip: add some more kosher salt and pepper on top for a little “crust”. Bake on the middle rack of the oven for 1.5 hours.

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Let it cool slightly before transferring to a plate and cutting into thick pieces with knife. We usually serve with ketchup or this Meatloaf Glaze is amazing – but feel free to use whatever you want!

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Best Ways To Serve Healthy Meatloaf

There are so many great options!! For starters, we typically love drizzling our favorite ketchup or BBQ sauce on top of the meatloaf after cutting it into thick slices. You could also spread some ketchup or a meatloaf glaze on top during the last 5-10 minutes it’s baking in the oven. Now, side dishes!! Our all-time favorites are oven baked potatoes (with dairy-free sour cream), simple roasted broccolini, sautéed zucchini, Instant Pot spaghetti squash, and herbed potatoes.

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How To Store Healthy Meatloaf

If you manage to have any leftovers after making this classic meatloaf recipe, you can store it in the refrigerator in an airtight container for up to 5 days! This recipe is also great for freezing. You can whip up the meatloaf, place it in the bread pan, wrap in plastic wrap, place in a freezer safe bag, and store in the freezer for up to 6 months. Thaw overnight in the fridge and then bake according to the recipe card. If you do choose the freezing option, make sure you use fresh ground beef/pork that hasn’t been priorly frozen.

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Made this recipe and loved it?! We would love it if you would take a minute andleave a star rating and review– it is also helpful if you made any substitutions or changes to the recipe to share that as well. THANK YOU!

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Healthy Meatloaf Recipe (10)

Healthy Meatloaf Recipe

5 Stars4 Stars3 Stars2 Stars1 Star5 from 6 reviews

  • Author: Erin Jensen
  • Prep Time: 15 minutes
  • Cook Time: 1 hour 30 minutes
  • Total Time: 1 hour 45 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Oven
  • Cuisine: American
Print Recipe

Description

Healthy Meatloaf: A healthy meatloaf recipe that is Whole30/Paleo and Dairy-Free! A tried and true recipe your family will LOVE!

Ingredients

Scale

  • 1 lb ground beef
  • 1/2 lb ground pork
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon dry mustard
  • 1/2 cup almond flour (if you aren’t worried about Whole30/Paleo you can use 1/2 cup oats instead)
  • 1/2 cup unsweetened almond milk
  • 1 egg
  • 1/23/4 cup diced yellow onion

Instructions

  1. Preheat: Preheat oven to 350 F.
  2. Mix: Add all ingredients into medium mixing bowl and mix thoroughly (I usually just use my hands) until well-combined.
  3. Bread Pan: Place mixture in bread pan, making sure it is evenly spread out.
  4. Seasoning: Sprinkle a little extra salt and pepper on top for a little “crust” (optional).
  5. Bake: Bake for 1.5 hours.
  6. Cool: Let cool slightly before transferring to plate and cutting into thick pieces with a sharp knife.
  7. Serve: Serve with ketchup or BBQ sauce.

Notes

  • Ground Beef/Ground Pork: if you don’t have ground pork you can just use 1.5lbs total of ground beef)
  • Spraying Bread Pan Beforehand: You don’t need to spray your bread pan before use, there is enough fat in the meat that it doesn’t end up sticking. But if you want to it doesn’t hurt.
  • Almond Flour Substitution: Feel free to use oats instead of the almond flour. It will no longer be Whole30/Paleo but it will still be gluten-free (just make sure oats are certified gluten-free) and just as healthy!
  • What to serve with it: We usually put some ketchup or BBQ sauce on top of the meatloaf and then also serving it with some steamed broccoli and baked potato!
  • How to store it: Store in an airtight container in the refrigerator for up to 3-5 days. It makes really good leftovers!!
  • Smoked: if you want to try a smoked version of this recipe – here you go!

Nutrition

  • Serving Size: Approx. 2 slices
  • Calories: 267
  • Sugar: 1 g
  • Sodium: 292.7 mg
  • Fat: 13.1 g
  • Carbohydrates: 3.3 g
  • Protein: 25.7 g
  • Cholesterol: 103.5 mg

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Reader Interactions

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  1. Jen says

    Do you have any advise on no egg version? Cooking for family with egg allergy. Leave out or substitute?

    Reply

  2. Katie says

    Easy and best paleo or whole 30 meatloaf recipe!

    Reply

    • Erin says

      So happy to hear that, Katie!!

      Reply

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Healthy Meatloaf Recipe (2024)

FAQs

Is meatloaf good for a diet? ›

Meatloaf is undoubtedly delicious, but it's not necessarily known for being healthy. In fact, when made using 80% lean ground beef, one pound of meatloaf contains roughly 1,152 calories. But when you cut that down to a serving size of about 4 ounces, it's 350 calories, which seems a lot more reasonable.

How do you reduce fat in meatloaf? ›

5 Ways to Slim Down Your Meatloaf
  1. Swap ground red meat for ground turkey or chicken Ground beef is typically loaded with saturated fat. ...
  2. Mix in tomato paste, sautéed button mushrooms and spinach for moisture When using a less fatty protein, many people fear their loaf will become dry and unappetizing.
Dec 29, 2019

What ingredient keeps meatloaf from falling apart? ›

When this happens, it's because you didn't use enough. Next time, try adding in an extra egg and/or some more breadcrumbs. Alternatively, rice, barley, corn flakes, crackers, and dried soup mix can also stand in as binding ingredients as well. Including larger quantities of these items should help solve the problem.

Should you cover meatloaf when baking? ›

Should I cook my meatloaf covered or uncovered? The meatloaf can be cooked uncovered. However, if you are concerned about it burning, you can cover the meatloaf with foil for the first 45 minutes and uncover it for the final 15 minutes to allow the meatloaf to brown on top.

Why would you put milk in meatloaf? ›

Milk and other dairy products, like heavy cream and buttermilk, contain both water and fat, adding two types of moisture to our meatloaf. There's a long-held theory that milk can tenderize ground meat, and this is the reason often cited for cooking ground meat in milk to make a Bolognese-style ragù.

Can you eat oatmeal on a low carb diet? ›

2. Oatmeal. If you're going to have a big bowl of carbs—even on a low-carb diet—make it oatmeal. Oats contain beta-glucan, which helps slow digestion and improve blood cholesterol levels, according to a 2019 review in Nutrients.

Why is meatloaf unhealthy? ›

Meatloaf, traditionally made with ground beef or a mix of ground beef, pork and veal, is often too high in fat and sodium to be considered healthy.

Why is meatloaf so high in calories? ›

When it comes to calorie count, it's mostly all about the meat. According to the University of Rochester Medical Center, one pound of 80 percent lean ground beef contains 1,152 calories, which makes a 4-ounce serving of meatloaf roughly 350 calories, depending on the extras that are in your meatloaf mix.

What can I use instead of breadcrumbs in meatloaf? ›

What Can You Substitute Bread Crumbs in Meatloaf With?
  1. Rolled Oats: When it comes to breadcrumb substitutes, rolled oats are one of the leading contenders. ...
  2. Crushed Crackers: An equally viable alternative is crushed crackers.
Sep 1, 2023

What is the best binder for meatloaf? ›

The most traditional meatloaf binder is probably torn up bread soaked in milk, but you can also use bread crumbs, Panko, dehydrated potato (instant mashed potatoes), or just about any other grain.

What happens if you put too many eggs in meatloaf? ›

Fewer eggs will create a denser and firmer meatloaf that will be more compact and easier to slice, but more eggs can create a more tender and light texture that allows the meatloaf to melt in your mouth.

Is it better to cook meatloaf at 350 or 375? ›

The oven temperature is typically set at 350 degrees F for making meatloaf. That's the temperature you want to be sure to use so the meatloaf cooks and doesn't dry out. Too high, and the outer crust will burn before the interior is cooked all the way, too low and you don't get that delicious crust.

What can I substitute for brown sugar in meatloaf? ›

  1. White sugar plus molasses. A combination of white sugar and molasses is your best bet for a brown sugar substitute, as that's exactly what brown sugar is made of (1). ...
  2. White sugar plus maple syrup. ...
  3. Coconut sugar. ...
  4. Honey, maple syrup, or agave nectar. ...
  5. Raw sugars. ...
  6. Muscovado sugar. ...
  7. Plain white sugar. ...
  8. The bottom line.

Do you have to put ketchup on top of meatloaf? ›

Luckily, there are plenty of options for a meatloaf glaze that doesn't include ketchup and adds new and unique flavors to a classic dish. Some popular substitutions include: Barbecue sauce.

Is meatloaf high in fat and protein? ›

5 ounces of beef meatloaf (Fully Cooked - H-E-B) contains 250 Calories. The macronutrient breakdown is 19% carbs, 58% fat, and 23% protein. This is a good source of proteins (25% of your Daily Value).

Is meatloaf a fatty food? ›

The favorite choice for the term "Meatloaf" is 1 medium slice of Meat Loaf Made with Beef which has about 13 grams of fat. The total fat, saturated fat and other fats for a variety of types and serving sizes of Meatloaf is shown below.

How many calories are in two slices of homemade meatloaf? ›

There are 351 calories in 2 small or thin slices of Meat Loaf Made with Beef.

How many carbs in a typical meatloaf? ›

Popular Serving Sizes of Meatloaf
Net Carbs(g)Total Carbs(g)
1 small or thin slice5.315.61
1 medium slice6.647.04
1 large slice8.799.39
1 co*cktail meatball0.460.46
5 more rows

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