Low-Calorie Meatloaf With Vegetables Recipe

Brett Stevens/ Cultura/ Getty Images
  • 90 mins
  • Prep: 15 mins,
  • Cook: 75 mins
  • Yield: 6 servings
Ratings (10)

Meatloaf is a favorite family meal and it's easy to make a little healthier with this low-calorie recipe. It retains the same great flavors we love in this dish, but a few of the ingredients are carefully selected to reduce calories.

The main factors that reduce this meatloaf's calorie count are the 96 percent lean beef and the whole wheat breadcrumbs. It also opts for egg whites alone rather than using the entire egg like most meatloaf recipes. Add some chopped green pepper to sneak an extra veggie into your picky eater's diet, and a great family dinner is ready to serve.

What You'll Need

  • 1 pound ground beef (96 percent lean)
  • 1/2 cup onion (chopped)
  • 1/2 cup green pepper (chopped)
  • 1 cup breadcrumbs (whole wheat, dried)
  • 1/2 cup ketchup (divided)
  • 2 tablespoons mustard (Dijon)
  • 2 egg whites (lightly beaten)
  • Dash ground black pepper

How to Make It

  1. Preheat the oven to 350 F.
  2. Reserve 2 tablespoons of ketchup.
  3. In a large mixing bowl, combine all remaining ingredients until mixed well.
  4. Spray a loaf pan with non-stick cooking spray. Shape the meat mixture into a loaf using your hands, and place in the loaf pan. Top with the remaining ketchup.
  5. Bake for 1 hour and 15 minutes, or until the middle is completely cooked through.
  6. Remove the meatloaf from the oven. Let it rest for 5 minutes before serving.

    Serving Suggestions

    Meatloaf and mashed potatoes are a classic pairing, though the potatoes could use a little help to reduce calories to match this particular meatloaf. The simple fix is a low-calorie recipe for cauliflower and mashed potatoes. By adding cauliflower, the amount of potatoes needed is reduced and this favorite dish is instantly healthier for your family.

    Another favorite side dish is a helping of vegetables. Choose whatever is fresh at the market and create your own mixed vegetable medley. Consider steaming the vegetables to retain all of those healthy nutrients that are often lost in other cooking methods.

    Nutritional Guidelines (per serving)
    Calories 278
    Total Fat 10 g
    Saturated Fat 4 g
    Unsaturated Fat 4 g
    Cholesterol 67 mg
    Sodium 456 mg
    Carbohydrates 21 g
    Dietary Fiber 2 g
    Protein 26 g
    (The nutrition information on our recipes is calculated using an ingredient database and should be considered an estimate. Individual results may vary.)