Meat Loaf (Low-Fat But Tasty)
A flavorful, low-fat meat loaf made with ground turkey, vegetables, and brown rice, perfect for a healthy, satisfying meal suited for family dinners or meal prep.
Ingredients
- 1 lb ground turkey breast meat ⓘ
- 1/2 cup cracker or bread crumbs ⓘ
- 1 cup cooked brown rice ⓘ
- 1/2 cup chopped onion ⓘ
- 1/4 cup grated carrot ⓘ
- 1/4 cup finely chopped celery ⓘ
- 1 1/2 teaspoons prepared mustard ⓘ
- 1 teaspoon garlic powder ⓘ
- 1/2 teaspoon ground thyme ⓘ
- 1/2 teaspoon onion powder ⓘ
- 1/8 teaspoon white pepper ⓘ
- 1/4 cup tomato paste ⓘ
- 2 egg whites ⓘ
Instructions
- Preheat oven to 350°F (175°C).
- In a large mixing bowl, combine ground turkey, cracker or bread crumbs, cooked brown rice, chopped onion, grated carrot, chopped celery, prepared mustard, garlic powder, ground thyme, onion powder, white pepper, tomato paste, and lightly beaten egg whites.
- Mix all ingredients thoroughly until well combined.
- Transfer the mixture into a 7 or 8-inch loaf pan, shaping it into a loaf.
- Bake in the preheated oven for 40 minutes until the meatloaf is firm and browned on top.
Tips & Substitutions
For added moisture and flavor, consider substituting half of the ground turkey with lean ground beef or adding a splash of low-sodium broth. If you don't have cracker or bread crumbs, oats can work well. To enhance the flavor, try adding a teaspoon of Worcestershire sauce or some fresh herbs like parsley or basil.
Serving Suggestions
This meatloaf pairs beautifully with a side of steamed vegetables or a fresh green salad for a complete meal. Consider serving it with mashed potatoes or a baked sweet potato for comfort. For a different twist, try it with a dollop of homemade barbecue sauce or alongside Turkey Cabbage Soup(Easy, Delicious, Healthy!) for a hearty dinner.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3-4 days. To reheat, place slices in the microwave for 1-2 minutes or until heated through, making sure to cover them to retain moisture. Alternatively, reheat in the oven at 350°F (175°C) for about 10-15 minutes.
Nutrition & Diet Analysis (per serving)
Each serving of Meat Loaf (Low-Fat But Tasty) contains roughly 513 calories, with 39g protein, 85g carbohydrates, and 7g fat. It is an excellent source of iron (210% of the Daily Value), dietary fiber (81% of the Daily Value), and protein (78% of the Daily Value). Note that it is relatively high in sodium, at 1162mg per serving (51% 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 freeze the meatloaf?
Yes, you can freeze the meatloaf before or after baking. If freezing before baking, wrap it tightly in plastic wrap and then foil. When ready to cook, thaw in the refrigerator overnight and bake as directed. If freezing after cooking, slice it and store in an airtight container for up to 3 months.
Is it possible to make this recipe gluten-free?
Absolutely! To make this meatloaf gluten-free, simply use gluten-free breadcrumbs or oats instead of regular breadcrumbs. Additionally, make sure your mustard and tomato paste are gluten-free. This way, you can enjoy a tasty meal that accommodates gluten sensitivities.
What can I serve with meatloaf?
Meatloaf is versatile and pairs well with many sides. Classic options include mashed potatoes, green beans, or a simple salad. For a twist, serve it with roasted vegetables or a quinoa salad. You can also enjoy it in a sandwich the next day, making it a great Bachelor Dinner option.
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).