Lighter Old-Fashioned Meat Loaf Recipe Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Cooking and Meal Prep Recipes Old-Fashioned Meatloaf Recipe By Team Verywell Fit Team Verywell Fit Our team is passionate about being a resource for credible and up-to-date information on all nutrition and exercise topics. Learn about our editorial process Updated on December 21, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristy Del Coro, MS, RDN, CDN Medically reviewed by Kristy Del Coro, MS, RDN, CDN Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our Medical Review Board Print Elena_Danileiko / Getty Images (163 ratings) Total Time: 70 min Prep Time: 10 min Cook Time: 60 min Servings: 8 Nutrition Highlights per serving 195 calories 11g fat 4g carbs 20g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 8 Amount per serving Calories 195 % Daily Value* Total Fat 11g 14% Saturated Fat 4g 20% Cholesterol 63mg 21% Sodium 956mg 42% Total Carbohydrate 4g 1% Dietary Fiber 1g 4% Total Sugars 1g Includes 1g Added Sugars 2% Protein 20g Vitamin D 0mcg 0% Calcium 35mg 3% Iron 3mg 17% Potassium 332mg 7% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. This lighter meatloaf recipe is similar to the one most of us enjoyed during our childhoods, but without all of the extra fat. Choose a lean ground beef or, better yet, ground turkey to cut down on the fat. And since you can't make meatloaf without breadcrumbs, why not replace the white, unrefined with whole wheat for added fiber? Ingredients 2 pounds ground meat (85% to 90% lean, or ground turkey) 1 cup breadcrumbs (whole wheat) 1/4 cup onion (finely chopped or 1 tablespoon dehydrated onion flakes) 2 cloves garlic (minced or 1 teaspoon garlic powder) 1 teaspoon mustard powder 1 teaspoon thyme 1 teaspoon sage 1/2 teaspoon black pepper 2 teaspoons salt 2 tablespoons Worcestershire sauce 2 large egg whites 1/4 cup water (or low-fat milk) Preparation Preheat the oven to 350 F. In a large bowl, mix together all of the ingredients. Mix well, using your hands, but don't overmix because you will toughen the meat. Turn mixture into a 9x5-inch loaf pan. Place the pan on a rimmed baking sheet to catch any drips, and bake for about 1 hour. To be sure the meatloaf is done, insert an instant-read meat thermometer into the center of the loaf. The temperature should register 155F when it is done (or1 65F if using ground turkey). About 10 to 15 minutes before you think the meatloaf will be done, you can cover it with barbecue sauce if you like. International Meatloaf If you are looking for a different kind of meatloaf, try kofta kebabs, a Middle Eastern grilled ground meat recipe. The spices in this meat mixture (traditionally lamb) are a delicious change of pace from the usual. If you don't have the time or inclination to place them on skewers, you can make them into oblong-oval shapes that look like sausages without the casings. 10 Healthy Fall Comfort Food Recipes Rate this Recipe You've already rated this recipe. Thanks for your rating! By Team Verywell Fit At Verywell Fit, we are dedicated to empowering you with the best answers to your most pressing questions, from healthy eating to exercise and everything in between. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? 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