Low-Calorie Meatloaf With Vegetables

By
Kimberley Eggleston
Kimberley Eggleston
Kimberley Eggleston is a registered dietitian, nutrition class instructor, and food writer who specializes in healthy cooking.
Learn about The Spruce Eats' Editorial Process
Updated on 02/3/22
Meatloaf
Meatloaf with vegetables

Brett Stevens/Cultura/Getty Images
Prep: 15 mins
Cook: 75 mins
Total: 90 mins
Servings: 6 servings
Yield: 1 meatloaf
Nutrition Facts (per serving)
1901 Calories
21g Fat
387g Carbs
74g Protein
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Nutrition Facts
Servings: 6
Amount per serving
Calories 1901
% Daily Value*
Total Fat 21g 27%
Saturated Fat 6g 32%
Cholesterol 67mg 22%
Sodium 644mg 28%
Total Carbohydrate 387g 141%
Dietary Fiber 52g 185%
Total Sugars 177g
Protein 74g
Vitamin C 197mg 987%
Calcium 858mg 66%
Iron 12mg 66%
Potassium 6431mg 137%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

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.

Ingredients

  • 1 pound ground beef, 96 percent lean

  • 1/2 cup chopped onion

  • 1/2 cup chopped green pepper

  • 1 cup dried breadcrumbs, whole wheat

  • 1/2 cup ketchup, divided

  • 2 tablespoons Dijon mustard

  • 2 large egg whites, lightly beaten

  • 1 dash freshly ground black pepper

Steps 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.