Healthy Meat Loaf
A hearty, nutritious meat loaf with savory flavors of herbs and vegetables, perfect for wholesome family dinners and those seeking a healthier comfort food option.
Ingredients
Instructions
- Preheat oven to 350 degrees Fahrenheit.
- Coat two 8 1/2 x 4 1/2 inch loaf pans with non-stick cooking spray.
- Mix ground beef, rolled oats, minced onion, salt, pepper, egg substitute, 1 1/2 cups of pasta sauce, chopped parsley, and mushroom pieces in a large bowl, reserving 1/2 cup of pasta sauce.
- Form the mixture into loaves in the prepared pans.
- Brush the loaves with the reserved pasta sauce.
- Bake for 1 hour until cooked through.
Tips & Substitutions
For added flavor, consider mixing in grated carrots or bell peppers into the meat mixture. You can substitute the egg substitute with 2 beaten eggs for a richer texture. If you prefer a different protein, ground turkey or chicken can be used instead. Make sure to finely chop the mushrooms to distribute their flavor evenly throughout the meatloaf.
Serving Suggestions
Serve the healthy meatloaf with a side of steamed vegetables or a fresh salad for a balanced meal. Mashed sweet potatoes or a quinoa salad pair well too. For a comforting twist, serve with a side of Hot Dog Or Spaghetti Sauce for dipping. This dish is perfect for meal prep and can be enjoyed throughout the week.
Storage & Reheating
Store leftover meatloaf in an airtight container in the refrigerator for up to 4 days. To reheat, slice the meatloaf and place it in a microwave-safe dish, covering it with a damp paper towel to retain moisture. Heat for 1-2 minutes or until warmed through. You can also reheat in the oven at 350°F for about 15-20 minutes.
Nutrition & Diet Analysis (per serving)
Each serving of Healthy Meat Loaf contains roughly 214 calories, with 21g protein, 24g carbohydrates, and 4g fat. It is an excellent source of iron (44% of the Daily Value) and protein (41% of the Daily Value), and a good source of vitamin C and vitamin A. Note that it is relatively high in sodium, at 1565mg per serving (68% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use regular ground beef instead of extra lean?
Yes, you can use regular ground beef, but it will increase the fat content of the meatloaf. If you choose this option, consider reducing added fats in other ingredients to balance overall nutrition.
Can I freeze the meatloaf?
Absolutely! You can freeze the uncooked or cooked meatloaf. Wrap it securely in plastic wrap and then in aluminum foil or a freezer bag. It can be frozen for up to 3 months. Thaw in the refrigerator before baking or reheating.
What can I use instead of rolled oats?
If you don't have rolled oats, you can substitute them with breadcrumbs or ground flaxseed. Both options will help bind the meatloaf while providing a different texture and flavor profile.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).