Meatloaf is one of those classic home-y meals. It takes me back to my childhood. Classic meatloaf can be a bit calorie laden. But there’s no reason you can’t lighten it up a bit and still have this class comfort food. I’ve taken my mother-in-laws classic meatloaf, lightened it up a bit into a low carb meatloaf recipe so that it’s more macro friendly. Egg whites vs eggs, skim milk vs whole, and some ground turkey in the mix.
Serve this low carb meatloaf recipe with your favorite carb. I’m dreaming of a simple baked potato with a little butter, and a dollop of light sour cream and some fresh veggies on the side. Mmmm, sounds good, doesn’t it?
Was meatloaf a classic for you growing up? Leave a comment below!
Enjoy!
In case you want to create your own recipe from this with your personal adaptations/preferences in MyFitnessPal (Login to MFP >Recipes > Add Recipe Manually > Copy & Paste list of ingredients). Here is a list of ingredients that you can copy and paste into MFP and put in the quantity you desire (it works best to copy and paste on a web browser vs app).
Macro-Friendly Low Carb Meatloaf Recipe with BBQ Sauce Glaze
Ingredients
- For the Meatloaf:
- 6 tablespoons egg whites (92 g)
- ¾ cup fat free milk
- 1 cup quick cooking oats (90 g)
- 230 g yellow onion, diced (about 1 medium-large onion)
- 3 teaspoons Italian seasoning
- ¾ teaspoon oregano
- 2 teaspoons kosher salt
- ½ teaspoon ground black pepper
- 16 oz 93% lean ground turkey
- 16 oz 90% lean ground beef
- For the BBQ Glaze:
- ⅓ cup ketchup (90 g)
- 2 tablespoons brown sugar
- 1 teaspoon dry mustard
Instructions
Preheat oven to 350 degree F. Set aside a (8 ½ x 4 ½ x 2 ¾) loaf pan (line the pan with foil and spray grease for easy clean up).
In a small dish combine ketchup, brown sugar, and dry mustard; mix well.
In a large mixing bowl combine egg whites, milk, oats, onion, Italian seasoning, oregano, salt, and pepper; mix to incorporate. Next add the ground turkey and beef. Using your hand (I like to use a disposable glove for this part) mix meat with the egg white mixture until combined.
Press meatloaf mixture into the pan and shape the top somewhat rounded like a loaf of bread. Top with the BBQ Glaze. Bake at 350 for 60-75 minutes or until internal temperature reaches 165 degrees F.
Notes
Created by Lindsay Grover
What to serve this low carb meatloaf recipe with this*
Baked/Roasted/Mashed potatoes
Steamed/Roasted veggies
Fresh cut veggies
MFP Reference:
“Biceps After Babies Macro Friendly Meatloaf with BBQ Glaze”
Macros are calculated just for the meatloaf, not the side(s).
PRO TIP: Serving size is 1/8 of the meatloaf. You can weigh the cooked weight of the meatloaf in grams and subtract the weight of the pan and divide that by 8 to see how many grams one serving is.
Nutrition Information:
Yield:
8 servingsServing Size:
1/8 of meatloafAmount Per Serving: Calories: 271Total Fat: 9.8gCarbohydrates: 16.5gProtein: 25.6g
egg whites
quick cooking oats
yellow onion
Italian seasoning
oregano
kosher salt
ground black pepper
fat free milk
93% lean ground turkey
90% lean ground beef
ketchup
brown sugar
dry mustard
Hello, unless I’m blind the directions don’t say what step you incorporate the milk
Hey Devan! Yes, the milk should be mixed in with the egg whites. We will get this updated.
How much fiber per serving?
Hey Tia! There are about 2g of fiber per serving.