The Most Delicious Low calorie Meatloaf Recipe
Who said meatloaf is a no no when watching the calories? With this low calorie meatloaf recipe, you can ditch the guilt with a lighter take on a classic favorite.
You’re about to learn how to whip up a lean, delicious, and surprisingly satisfying meatloaf that won’t break your bank or your diet plans. It’s all about smart choices and keeping things flavorful without the fuss. Let’s get cooking!
Low Calorie Meatloaf Recipe: What you’ll love about this recipe
This lean meatloaf recipe is designed to be a smart swap for the usual heavier versions. It uses extra-lean ground beef, meaning you get a good dose of protein without the extra fat, which is fantastic for keeping you full and satisfied.
We’re also sneaking in some veggies – shredded carrots and zucchini – adding natural sweetness and extra nutrients without overwhelming flavors.
The whole wheat bread crumbs bring a bit of fiber, making this not just lighter but also more wholesome. If you’re looking for a healthy meatloaf option that doesn’t sacrifice flavor, this recipe hits the spot.
The Most Delicious Low calorie Meatloaf Recipe
Course: DinnerCuisine: AmericanDifficulty: Medium4
servings15
minutes50
minutes378
kcal1
hour10
minutesDiscover the secrets to crafting a healthy, tasty, and unexpectedly filling meatloaf that will keep both your budget and your diet intact
Ingredients
[Cooking Spray]
[1 tablespoon olive oil]
[1 pound extra-lean (95%) ground beef]
[1 green bell pepper, diced]
[½ cup diced sweet onion]
[½ teaspoon minced garlic]
[1 cup whole wheat bread crumbs]
[¾ cup shredded carrot]
[¾ cup shredded zucchini]
[2 large eggs]
[Salt and ground black pepper to taste]
[¼ cup ketchup, or to taste]
Directions
- Before you get your hands in the bowl, let’s quickly get the oven ready. Preheat it to 400°F (around 200°C) – this gives the loaf a nice start. Lightly coat your 9×5-inch loaf pan with cooking spray to prevent sticking. While the oven heats and the pan gets ready, you’ll need to prep the veggies and heat the oil.
- Heat the olive oil in a large skillet over medium heat. Add the diced green bell pepper and sweet onion, stirring occasionally, until the onion becomes soft and clear, and the peppers soften slightly – this usually takes about 5 to 10 minutes. Once the onions and peppers are nice and tender, add the minced garlic and stir constantly for another minute or two until you smell that lovely garlic fragrance.
- Now, transfer that fragrant vegetable mixture to a large mixing bowl. Add the extra-lean ground beef, whole wheat bread crumbs, shredded carrots, and shredded zucchini. Whisk the two large eggs in a small bowl and pour them into the large bowl as well.
- Then, sprinkle in your salt and pepper according to your taste. Mix everything together thoroughly using your clean hands – this helps the ingredients blend well. Once the mixture is uniform, carefully press it firmly into your prepared loaf pan.
- Place the loaf pan into the preheated oven. Bake for 35 to 40 minutes, or until the center of the meatloaf is no longer pink. To be sure, insert an instant-read thermometer into the very center; it should read at least 160°F (70°C).
- Once cooked through, remove the meatloaf from the oven and spread the ketchup evenly over the top. Return it to the oven for another 5 minutes, just until the ketchup starts to bubble gently.
Nutritional Information
Let’s take a look at the estimated nutritional content based on the recipe:
- Calories: Approximately 378 calories per serving. This is a lean version, so it’s significantly lower than many traditional meatloafs.
- Fat: 20g fat. Thanks to the extra-lean ground beef and lean breadcrumbs, the fat content is kept low.
- Carbohydrates: 24g carbohydrates. The whole wheat bread crumbs and vegetables contribute about half of this carb count.
- Protein: 26g protein. The lean beef provides a good amount of protein, keeping you feeling full.
This estimate helps you plan your meals, but actual values can vary slightly based on ingredient choices and measurements. Remember, portion control is always key!
Healthier Alternatives for the Recipe
Want to tweak this recipe for low calorie meatloaf for even more health benefits? Here are a few ideas:
- Leaner Protein: You could substitute part of the ground beef with ground turkey or chicken, ensuring it’s also very lean.
- Dairy-Free Binders: If you prefer a dairy-free option, an egg substitute or a flax egg (1 tbsp ground flaxseed + 3 tbsp water per egg) works well.
- More Veggies, Less Bread: Add extra shredded zucchini or carrots and slightly reduce the amount of bread crumbs. This boosts the fiber and nutrients.
- Low-Sugar Ketchup: Opt for a low-sugar or reduced-calorie ketchup alternative, or a homemade version with less sugar.
- Herb Boost: Mix in dried herbs like oregano, basil, or rosemary (plus a touch of garlic powder) along with the salt and pepper for extra flavor.
Thinking about adapting it for your own needs? These small changes can really help nudge this lean meatloaf recipe towards your specific health goals.
Serving Suggestions
This lean meatloaf tastes great when paired with sides that complement its texture and flavor. Try serving it alongside:
- Simple Sides: A refreshing green salad with a light vinaigrette, or steamed or roasted green beans. Lightly mashed potatoes (using skim milk or less cream) are also a good option.
- Beverage Pairing: A light, crisp white wine or a refreshing iced tea pairs well. Avoid creamy sauces to keep things balanced.
- Alternative Toppings: Instead of more ketchup, consider a light gravy made with low-fat broth and pan drippings, or a quick pan sauce using the drippings and a deglazed pan scrap.
- Presentation Tip: Let the meatloaf rest for a few minutes after baking before slicing. This helps retain its shape and juices. Slice it thicker horizontally to serve as “loaf wedges”.
Common Mistakes to Avoid
Making this lean meatloaf successfully often means avoiding a few common pitfalls:
- Overworking the Dough: Mix the ingredients just until they’re combined. Overmixing can make the loaf tough.
- Using Regular Beef: Stick with the specified 95% extra lean ground beef. Regular ground beef contains more fat, increasing calories and lowering the ‘low calorie’ aspect.
- Not Pressing Firmly: Pressing the mixture firmly into the pan helps it hold its shape during baking and creates a denser loaf.
- Checking Too Early: Meatloaf needs time to cook through. Check with a thermometer or by ensuring it’s no longer pink in the center. Don’t pull it out just because time is up.
- Skipping Ketchup Step: After it reaches the safe internal temperature, spreading ketchup and baking a few more minutes adds flavor and gives it a nice glaze without adding much extra calorie-wise.
Storing Tips
The leftover for easy healthy meatloaf recipe is super versatile and simple to store. Here’s how to keep it fresh:
- Refrigeration: Store leftovers in an airtight container in the refrigerator. It should stay good for about 3 to 4 days.
- Freezing: This makes a great freezer meal! Let the cooked, cooled meatloaf cool completely, then wrap it tightly in plastic wrap, followed by layers of aluminum foil or place it in a freezer-safe container or bag. Label it and freeze for up to 2 months. Thaw it in the refrigerator overnight before reheating.
- Reheating: Reheat leftovers in a 350°F (175°C) oven until warmed through, or in a microwave. A little added moisture (like a splash of broth) can help if it becomes dry.
Conclusion
This [low calorie meatloaf recipe] is a fantastic way to enjoy a classic comfort food without the extra baggage (or inches on the waistline). By packing it full of lean ground beef, whole grains and veggies, you get a good balance of protein and nutrients.
The great thing is, this [recipe for low calorie meatloaf] is a satisfying meal you can enjoy regularly. Making this healthy meatloaf at home allows you control over ingredients, ensuring it fits your dietary needs. Try it out and find a new go-to dish!
