Skinny Meatloaf

Skinny Meatloaf is a lighter version of the classic comfort food, made with lean protein and healthy ingredients without sacrificing flavor. By using lean ground turkey or chicken, adding vegetables for moisture, and cutting back on high-calorie ingredients like breadcrumbs and fatty meats, you can enjoy a healthier meatloaf that’s just as delicious.

Here’s a recipe for Skinny Meatloaf that’s moist, flavorful, and perfect for anyone watching their calorie intake:

Table of Contents

Ingredients:

1 lb lean ground turkey (or lean ground chicken or lean beef)

1/2 cup oats (use old-fashioned rolled oats for texture, or you can use whole-wheat breadcrumbs as an alternative)
1/2 cup milk (use low-fat or unsweetened almond milk for a lighter version)
1 large egg (or 1 egg white for fewer calories)

1/4 cup onion, finely chopped
1/4 cup carrot, grated (for added moisture and nutrients)
2 cloves garlic, minced

1 tablespoon tomato paste
1 tablespoon Worcestershire sauce
1 teaspoon dried oregano

1 teaspoon dried basil
Salt and pepper, to taste
1/4 cup ketchup or sugar-free ketchup (for the glaze)

1 tablespoon mustard (optional, for added flavor)

Instructions:

1. Preheat the Oven:

Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease a loaf pan.

2. Prepare the Meatloaf Mixture:

In a large bowl, combine the ground turkey, oats, milk, egg, onion, grated carrot, garlic, tomato paste, Worcestershire sauce, oregano, and basil. Season with salt and pepper.

Mix everything together until just combined. Be careful not to overwork the meat mixture, or the meatloaf can become tough.

3. Form the Meatloaf:

Transfer the meat mixture to a baking sheet or a loaf pan. If using a baking sheet, form the mixture into a loaf shape.
If using a loaf pan, press the mixture into the pan, smoothing the top so it’s evenly shaped.

4. Glaze the Meatloaf:

In a small bowl, mix together the ketchup (or sugar-free ketchup) and mustard (if using). Spread the glaze evenly over the top of the meatloaf for a nice finish.

5. Bake:

Bake the meatloaf in the preheated oven for 45-50 minutes, or until the meatloaf is cooked through and reaches an internal temperature of 165°F (74°C).
If you like the glaze slightly caramelized, you can broil it for 1-2 minutes at the end of the baking time.

6. Let it Rest:

Once the meatloaf is done, remove it from the oven and let it rest for 5-10 minutes before slicing. This helps the juices redistribute and makes for cleaner slices.

7. Serve:

Slice the meatloaf and serve with your favorite sides. For a healthy option, pair it with steamed vegetables, a side salad, or mashed cauliflower.

Storage:

Refrigeration: Store leftover meatloaf in an airtight container in the refrigerator for up to 3-4 days.

Freezing: You can freeze cooked meatloaf by wrapping slices in plastic wrap and then placing them in a freezer bag. Freeze for up to 2-3 months. Reheat in the microwave or oven before serving.

Tips & Variations:

Use Ground Chicken: Ground chicken or turkey is naturally leaner than beef, but you can use extra-lean ground beef if you prefer a beefy flavor.
Add Veggies: For extra moisture and added nutrients, try mixing in finely chopped zucchini, bell peppers, or spinach.

Add Seasonings: Customize the flavor of your meatloaf with spices such as thyme, paprika, or chili flakes for a little heat.
Low-Carb Version: For a keto-friendly option, substitute the oats with ground almonds or almond flour and skip the glaze or use sugar-free barbecue sauce.

This Skinny Meatloaf is a healthier twist on a classic, packed with lean protein and vegetables, making it a nutritious choice without compromising on flavor. Enjoy it with your favorite sides for a well-rounded, satisfying meal!