Ah, meatloaf—one of those timeless dishes that evokes a sense of home and heartiness. For many, it’s a symbol of cozy family dinners and comforting meals. I have fond memories of meatloaf dinners around the family table, where the aroma of a well-seasoned loaf baking in the oven would make the whole house feel like a warm hug. Yet, in my quest to balance indulgence with health-conscious choices, I discovered this “Skinny Meatloaf” recipe that delivers all the classic flavors of meatloaf but with a lighter twist.
This recipe is designed for those who love the heartiness of traditional meatloaf but want a version that is a bit lighter on calories and fat without sacrificing taste. It’s a dish that fits well into a healthier lifestyle, but still keeps the comforting essence of meatloaf alive. Whether you’re looking to eat more mindfully or simply enjoy a delicious and nutritious meal, this skinny meatloaf is sure to become a staple in your recipe collection.
Ingredients
¼ cup ketchup
1 tablespoon yellow mustard
2 teaspoons brown sugar
For the Meatloaf:
1 lb tenderloin or 96% lean ground beef
1½ slices of whole wheat bread, without crust, shredded
1 cup Vidalia onion, chopped
3 egg whites (or 1 large egg)
Pinch of salt
½ teaspoon black pepper
3 tablespoons ketchup
1 tablespoon yellow mustard
1 tablespoon Worcestershire sauce
Directions
1. Preheat the Oven
Set Temperature: Start by preheating your oven to 350°F (175°C). This ensures that your oven is at the right temperature for baking your meatloaf evenly and thoroughly.
Prepare Loaf Pan: Grease a loaf pan with nonstick cooking spray to prevent sticking and make for an easy release of the meatloaf after baking.
2. Prepare the Meatloaf Mixture
Mix Ingredients: In a large bowl, combine 1 pound of tenderloin or 96% lean ground beef, 1½ slices of whole wheat bread (shredded), 1 cup of chopped Vidalia onion, and 3 egg whites. If you prefer, you can use 1 large egg instead of egg whites. Add a pinch of salt and ½ teaspoon of black pepper.
Combine Thoroughly: Mix all the ingredients together until well combined. Use your hands for the best results, making sure the bread, onion, and seasoning are evenly distributed throughout the meat.
3. Prepare the Sauce
Whisk Sauce Ingredients: In a small bowl, whisk together ¼ cup of ketchup, 1 tablespoon of yellow mustard, and 1 tablespoon of Worcestershire sauce. This mixture will provide a tangy and slightly sweet flavor to the meatloaf.
Combine with Meat Mixture: Pour the sauce over the meat mixture. Use your hands to incorporate the sauce into the meat mixture thoroughly. This step ensures that the meatloaf is flavorful throughout.
4. Form and Bake the Meatloaf
Shape the Loaf: Transfer the meat mixture to the prepared loaf pan. Shape it into a loaf, smoothing the top and sides with a spatula or the back of a spoon. This helps the meatloaf cook evenly and maintain its shape.
Bake: Place the loaf pan in the preheated oven and bake at 350°F (175°C) for 55 minutes. The meatloaf should be fully cooked and reach an internal temperature of 160°F (71°C). Ensure it is no longer pink in the center.
Cooling: After baking, remove the meatloaf from the oven and let it cool in the pan for 10 minutes. This cooling period allows the juices to redistribute and makes slicing easier.
5. Serve
Slice and Plate: Once the meatloaf has cooled slightly, cut it into 5 equal pieces. Serve hot, and enjoy the savory, satisfying flavors of your homemade skinny meatloaf.
Variations and Substitutions
Meat Choices: If you prefer, you can substitute the lean ground beef with ground turkey or chicken for a different flavor profile and even lower fat content. Ensure you use a lean variety to keep the meatloaf light.
Bread Alternatives: Instead of whole wheat bread, you can use whole wheat breadcrumbs or oat flour as a binder. Both options will help achieve the right texture and reduce calories.
Vegetable Add-ins: Add chopped vegetables like bell peppers, carrots, or celery for extra nutrition and flavor. Simply chop finely and mix them into the meatloaf mixture.
Spice it Up: For those who enjoy a bit of heat, consider adding a teaspoon of hot sauce or a pinch of red pepper flakes to the meat mixture.
Gluten-Free: To make this meatloaf gluten-free, use gluten-free breadcrumbs or shredded gluten-free bread. Ensure all other ingredients are certified gluten-free.
Nutritional Information
Calories: 383 kcal
Carbohydrates: 17g
Protein: 26g
Fat: 23g
Saturated Fat: 9g
Polyunsaturated Fat: 11g
Cholesterol: 77mg
Sodium: 459mg
Fiber: 2g
Sugar: 9g
Conclusion
This Skinny Meatloaf is more than just a lighter version of a classic dish—it’s a delicious, hearty meal that maintains all the comforting flavors of traditional meatloaf while being mindful of nutritional content. Its preparation is straightforward, making it a great option for busy weeknights or meal prepping. Whether you’re revisiting an old favorite or trying it for the first time, this meatloaf is a reminder that you don’t have to sacrifice taste for health. Enjoy every flavorful bite of this delightful, guilt-free dish that brings a touch of classic comfort to your table!
