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My Favorite Healthy Meatloaf Recipe - Meatloaf is one of the more unjustly persecuted meals in modern American history. Put it in the same category as Brussels sprouts, broccoli and spinach—foods that when prepared well are incredible, but somehow have become unfairly maligned over the years.
Perhaps the most obvious reason for meatloaf’s bad rap is the name. Meat. Loaf. A loaf of meat. It just doesn’t sound good. I’ve also read a theory that the rise of the theatrical, overweight musician of the same name has yoked the meal with an unfair connotation. Whatever the reason, meatloaf has been tagged as an unhealthy relic of 1950s-era over-reliance on processed and canned foods and, well, meat.
But I’m here to tell you, meatloaf has a ton going for it. And it doesn’t have to be unhealthy. Yes, a huge block of beef and/or pork has a tendency to be high in fat and cholesterol. (One of my favorite, dangerous variations is to include cubes of cheese or chopped bacon. Yowza.) And, depending on the binding materials used, it can be unnecessarily heavy on preservatives and sodium.
But meatloaf is a high-protein, multi-faceted meal. And one of the best parts about it is that it’s incredibly customizable, so all of the things that make meatloaf unhealthy can be easily tinkered with or swapped out. Furthermore, there is a renaissance of American comfort food underway, a rescue of kitchen classics happening in homes and restaurants across the nation. Everyone seems to have a great, modern meatloaf recipe. So there is hope for the meatloaf yet.
Here are some general strategies on making a healthy meatloaf, followed by an easily customizable recipe.
Meatloaf 101
First, let’s set some ground rules for what a meatloaf actually is. You’ll find that meatloaf recipes are all incredibly similar, and involve a few basic components. In fact, when I cook meatloaf, I find that an exact recipe is really only barely necessary, so simple are the principles behind the meal. Here’s what’s in it:
1. Meat
Shocking, I know. Most recipes call for about a pound of ground meat, traditionally beef, or a combination of beef and pork. More on this later.
2. Binding Agent
This puts the loaf in the meatloaf. You need some combination fiber and moisture to hold the ingredients together. Traditionally, this is one or two eggs, and breadcrumbs. Recipes will often call for dairy, such as whole milk or cheese. We’ll get into this later, but there are a ton of options on this front.
3. Seasoning
The old cliches about meatloaf would have you believe that this means handfuls of salt, pepper and maybe garlic and onion salt. But, again, many options.
4. Sauce
Traditionally, ketchup, barbecue or some variation of the two.
This all goes into a baking pan (preferably a loaf pan, again, shocking) at 375 degrees for about an hour.
How to Make it Healthy
The great thing about meatloaf is that it is a blank canvass that, as long as you hit the basic requirements, can deliver a pretty big variety of flavors and textures. And cutting the fat and sodium is relatively simple. Here are some basic ways to make meatloaf healthier:
1. Go Lean
The simplest way to reduce the fat content in meatloaf is to use a very lean ground beef. Beef that is 90 percent lean or more will work fine. On the same note, just swap in low fat options elsewhere, such as nonfat milk. You can also remove the yolks from your eggs, using two whites for every whole egg the recipe calls for. Also try fresh whole wheat bread crumbs instead of white or boxed.
2. Meat Alternative
You don’t have to go so far as to use tempeh or soy substitute, although I’ve made meatloaf with Morningstar Farms substitute ground beef and it comes out pretty good. You can also use chopped nuts and mushrooms if you want to try all vegetarian.
Mainly, I recommend swapping in a leaner kind of meat. After all, this is meatloaf. The most common choice is ground turkey, which has far less fat than beef or pork. Another good option is buffalo, available at most health food stores or co-ops. Or a combination of beef with either of these.
3. Grain
Instead of bread crumbs, use oatmeal, bulgur, barley, quinoa or even flax seed. Also consider using less meat and making up the difference with more of your chosen grain. You can also cut back on the amount of meat by adding in black beans.
4. Pack it with Vegetables
This is probably my favorite option, and very simple. Shredded zucchini, carrots, beets, sweet potatoes or kale all are fantastic in meatloaf.
5. Get Crazy with Seasonings
Who needs salt when you can use sun-dried tomatoes, curry paste, dried mushrooms, paprika, garlic or cayenne. I’ve even had an amazing Moroccan-style meatloaf seasoned with cumin and cinnamon. Have fun.
My Favorite Healthy Meatloaf Recipe
Not getting the creative juices flowing? Just do this.
Ingredients:
* 1 pound lean ground beef (swap in all or half ground turkey for even lower fat)
* 2 egg whites
* 1 cup oats (or other grain)
* 1/4 cup onion, finely chopped
* 1 garlic clove, finely chopped
* 1/2 cup shredded carrot and zucchini or other vegetable
* 1 teaspoon olive oil
* 8 oz tomato sauce
* Optional seasonings (I prefer cayenne or red pepper for some spice, but again, the Moroccan mix above is a great option for something different.)
Sauce, if desired:
* 1/2 cup ketchup
* 1 tablespoon brown sugar
* 1 tablespoon dijon mustard
* 1 teaspoon worcestershire sauce
Directions:
1. Preheat oven to 375 degrees. Lightly oil a 9 x 5 inch loaf pan. An alternative is to line it with parchment paper. You can also use a muffin pan or a mini-loaf pan for serving-size meatloaves. But a pan works best, since low-fat meatloaf on a baking sheet will tend to fall apart in the oven.
2. In a large mixing bowl, mix all ingredients together. Easiest to get your hands dirty and mix it with fingers, but a fork or big wooden spoon will work for the squeamish.
3. Pat into the loaf pan. Top with sauce, if desired. Cook for about an hour, but use a meat thermometer to tell when the loaf hits 190 degrees. Let stand to solidify for about five minutes before serving.
Perhaps the most obvious reason for meatloaf’s bad rap is the name. Meat. Loaf. A loaf of meat. It just doesn’t sound good. I’ve also read a theory that the rise of the theatrical, overweight musician of the same name has yoked the meal with an unfair connotation. Whatever the reason, meatloaf has been tagged as an unhealthy relic of 1950s-era over-reliance on processed and canned foods and, well, meat.
But I’m here to tell you, meatloaf has a ton going for it. And it doesn’t have to be unhealthy. Yes, a huge block of beef and/or pork has a tendency to be high in fat and cholesterol. (One of my favorite, dangerous variations is to include cubes of cheese or chopped bacon. Yowza.) And, depending on the binding materials used, it can be unnecessarily heavy on preservatives and sodium.
But meatloaf is a high-protein, multi-faceted meal. And one of the best parts about it is that it’s incredibly customizable, so all of the things that make meatloaf unhealthy can be easily tinkered with or swapped out. Furthermore, there is a renaissance of American comfort food underway, a rescue of kitchen classics happening in homes and restaurants across the nation. Everyone seems to have a great, modern meatloaf recipe. So there is hope for the meatloaf yet.
Here are some general strategies on making a healthy meatloaf, followed by an easily customizable recipe.
Meatloaf 101
First, let’s set some ground rules for what a meatloaf actually is. You’ll find that meatloaf recipes are all incredibly similar, and involve a few basic components. In fact, when I cook meatloaf, I find that an exact recipe is really only barely necessary, so simple are the principles behind the meal. Here’s what’s in it:
1. Meat
Shocking, I know. Most recipes call for about a pound of ground meat, traditionally beef, or a combination of beef and pork. More on this later.
2. Binding Agent
This puts the loaf in the meatloaf. You need some combination fiber and moisture to hold the ingredients together. Traditionally, this is one or two eggs, and breadcrumbs. Recipes will often call for dairy, such as whole milk or cheese. We’ll get into this later, but there are a ton of options on this front.
3. Seasoning
The old cliches about meatloaf would have you believe that this means handfuls of salt, pepper and maybe garlic and onion salt. But, again, many options.
4. Sauce
Traditionally, ketchup, barbecue or some variation of the two.
This all goes into a baking pan (preferably a loaf pan, again, shocking) at 375 degrees for about an hour.
How to Make it Healthy
The great thing about meatloaf is that it is a blank canvass that, as long as you hit the basic requirements, can deliver a pretty big variety of flavors and textures. And cutting the fat and sodium is relatively simple. Here are some basic ways to make meatloaf healthier:
1. Go Lean
The simplest way to reduce the fat content in meatloaf is to use a very lean ground beef. Beef that is 90 percent lean or more will work fine. On the same note, just swap in low fat options elsewhere, such as nonfat milk. You can also remove the yolks from your eggs, using two whites for every whole egg the recipe calls for. Also try fresh whole wheat bread crumbs instead of white or boxed.
2. Meat Alternative
You don’t have to go so far as to use tempeh or soy substitute, although I’ve made meatloaf with Morningstar Farms substitute ground beef and it comes out pretty good. You can also use chopped nuts and mushrooms if you want to try all vegetarian.
Mainly, I recommend swapping in a leaner kind of meat. After all, this is meatloaf. The most common choice is ground turkey, which has far less fat than beef or pork. Another good option is buffalo, available at most health food stores or co-ops. Or a combination of beef with either of these.
3. Grain
Instead of bread crumbs, use oatmeal, bulgur, barley, quinoa or even flax seed. Also consider using less meat and making up the difference with more of your chosen grain. You can also cut back on the amount of meat by adding in black beans.
4. Pack it with Vegetables
This is probably my favorite option, and very simple. Shredded zucchini, carrots, beets, sweet potatoes or kale all are fantastic in meatloaf.
5. Get Crazy with Seasonings
Who needs salt when you can use sun-dried tomatoes, curry paste, dried mushrooms, paprika, garlic or cayenne. I’ve even had an amazing Moroccan-style meatloaf seasoned with cumin and cinnamon. Have fun.
My Favorite Healthy Meatloaf Recipe
Not getting the creative juices flowing? Just do this.
Ingredients:
* 1 pound lean ground beef (swap in all or half ground turkey for even lower fat)
* 2 egg whites
* 1 cup oats (or other grain)
* 1/4 cup onion, finely chopped
* 1 garlic clove, finely chopped
* 1/2 cup shredded carrot and zucchini or other vegetable
* 1 teaspoon olive oil
* 8 oz tomato sauce
* Optional seasonings (I prefer cayenne or red pepper for some spice, but again, the Moroccan mix above is a great option for something different.)
Sauce, if desired:
* 1/2 cup ketchup
* 1 tablespoon brown sugar
* 1 tablespoon dijon mustard
* 1 teaspoon worcestershire sauce
Directions:
1. Preheat oven to 375 degrees. Lightly oil a 9 x 5 inch loaf pan. An alternative is to line it with parchment paper. You can also use a muffin pan or a mini-loaf pan for serving-size meatloaves. But a pan works best, since low-fat meatloaf on a baking sheet will tend to fall apart in the oven.
2. In a large mixing bowl, mix all ingredients together. Easiest to get your hands dirty and mix it with fingers, but a fork or big wooden spoon will work for the squeamish.
3. Pat into the loaf pan. Top with sauce, if desired. Cook for about an hour, but use a meat thermometer to tell when the loaf hits 190 degrees. Let stand to solidify for about five minutes before serving.
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