This Healthy Meatloaf is a total game-changer—moist, flavorful, and packed with good-for-you ingredients. It’s secretly loaded with vegetables and topped with a tangy-sweet glaze. This family-friendly dinner is straightforward to make and reheats beautifully.
Looking for Healthy Meatloaf inspiration? You'll love what we have! Explore more Meatloaf Recipes recipes or discover our Crockpot Recipes favorites.
Why You’ll Love This Healthy Meatloaf
- Secret veggies: Finely grated zucchini and carrot blend right in, adding moisture and nutrients.
- Perfectly moist texture: Lean meat and clever binders ensure a tender slice every time.
- Family & meal-prep friendly: Makes a generous loaf that reheats wonderfully for days.
- Irresistible glaze: A tangy-sweet tomato-maple topping caramelizes beautifully.
Ingredients & Tools
For the Meatloaf
- 1 lb lean ground turkey or 90/10 ground beef
- 1 large egg, lightly beaten
- ½ cup old-fashioned rolled oats
- ½ cup finely grated zucchini (squeezed dry)
- ½ cup finely grated carrot
- ½ cup finely chopped yellow onion
- 2 cloves garlic, minced
- 2 tbsp Worcestershire sauce
- 1 tbsp Dijon mustard
- 1 tsp dried oregano
- ½ tsp smoked paprika
- ½ tsp black pepper
- ¾ tsp fine sea salt
For the Glaze
- ¼ cup tomato paste
- 2 tbsp maple syrup
- 1 tbsp apple cider vinegar
Tools: mixing bowls, box grater, loaf pan, small saucepan
Notes: Rolled oats are a fiber-rich alternative to breadcrumbs. Squeezing the zucchini dry prevents a soggy loaf.
Nutrition (per serving)
| Calories: | 245 kcal |
| Protein: | 22 g |
| Fat: | 9 g |
| Carbs: | 18 g |
| Fiber: | 3 g |
Serves: 6 | Prep Time: 20 minutes | Cook Time: 50 minutes | Total Time: 1 hour 10 minutes
Before You Start: Tips & Ingredient Notes
- Why squeeze the zucchini? Zucchini holds a lot of water. If you don’t wring it out in a clean kitchen towel or with your hands, that extra moisture will steam out during baking and can make your meatloaf mushy. A little effort here ensures a perfect, firm-yet-tender texture.
- Can I use a different ground meat? Absolutely! Lean ground beef, turkey, chicken, or even a plant-based ground meat substitute will work beautifully. Just keep an eye on the fat content—too lean, and it might be a bit dry; too fatty, and it could shrink and grease out a lot.
- Don’t have rolled oats? Quick oats or whole-wheat panko breadcrumbs are great substitutes. The key is using a dry binder that will absorb the juices and hold the loaf together without making it dense.
- Mix with a light hand. Overworking the meat mixture can lead to a tough, dense meatloaf. Use your hands or a fork and mix just until everything is combined. It should look a bit shaggy, not pasty.
How to Make Healthy Meatloaf
Step 1: First, prep your veggies. Grate the zucchini and carrot using the fine side of a box grater. Place the grated zucchini in a clean kitchen towel and squeeze it firmly over the sink to remove as much liquid as possible—you’ll be surprised how much comes out! This step is non-negotiable for the perfect texture. Finely chop your onion and mince the garlic. Having everything prepped and ready makes the mixing process a breeze.
Step 2: In a large mixing bowl, combine the lean ground meat, the squeezed-dry zucchini, grated carrot, onion, garlic, rolled oats, egg, Worcestershire sauce, Dijon mustard, oregano, smoked paprika, black pepper, and salt. Now, here’s the trick: use your hands to mix everything together. It might feel a little messy, but it’s the best way to ensure everything is evenly distributed without overmixing. Just fold and gently combine until you no longer see streaks of individual ingredients.
Step 3: Lightly grease your loaf pan or line it with parchment paper for easy removal. Transfer the meat mixture to the pan and press it in evenly, smoothing the top with the back of a spoon or your fingers. You want a nice, even surface so the glaze coats every inch. At this point, you can let the shaped loaf rest in the fridge for 15-20 minutes if you have time—this helps the oats hydrate and the flavors meld.
Step 4: While the loaf is resting (or the oven is preheating to 375°F/190°C), make the glaze. In a small saucepan, whisk together the tomato paste, maple syrup, and apple cider vinegar over low heat for just a minute or two until it’s smooth and warmed through. This step helps the flavors combine and makes the glaze easier to spread. You’ll notice it has a beautiful, deep red color and a tangy-sweet aroma.
Step 5: Pour about two-thirds of the glaze over the meatloaf and use a spoon or brush to spread it evenly over the top, making sure to get it into all the corners. Reserve the rest for basting later. The initial layer will sink in a little and create a fantastic flavor base.
Step 6: Place the loaf pan in the preheated oven and bake for 30 minutes. After this time, pull it out and carefully brush the reserved glaze over the top. This second layer will create that gorgeous, sticky, caramelized crust we all love. Return it to the oven to bake for another 20-25 minutes.
Step 7: The meatloaf is done when the internal temperature reaches 165°F/74°C on an instant-read thermometer. The top should be glistening and slightly caramelized, and the edges will be pulling away from the sides of the pan just a bit. Once out of the oven, let it rest in the pan for at least 10 minutes. This allows the juices to redistribute, making it much easier to slice cleanly.
Storage & Freshness Guide
- Fridge: Cool completely, store slices in an airtight container for up to 4 days.
- Freezer: Wrap individual slices tightly; freeze for up to 3 months.
- Reviving: Reheat in oven at 300°F until warm—avoids rubbery texture.
Serving Suggestions
Complementary Dishes
- Garlic Mashed Cauliflower — A lighter, low-carb alternative to potatoes that’s incredibly creamy and pairs perfectly with the savory meatloaf.
- Simple Roasted Green Beans — Tossed with a little olive oil, salt, and pepper, their slight crispness provides a lovely textural contrast.
- A Crisp Garden Salad — With a sharp vinaigrette to cut through the richness of the meatloaf and refresh the palate.
Drinks
- A Light-Bodied Red Wine — Like a Pinot Noir or Gamay, whose bright acidity and red fruit notes complement the meat without overpowering it.
- Sparkling Water with Citrus — A squeeze of lemon or lime in fizzy water cleanses the palate beautifully between bites.
- Iced Herbal Tea — A chilled, unsweetened mint or rooibos tea is wonderfully refreshing and doesn’t compete with the meal’s flavors.
Something Sweet
- Warm Baked Apples — Cored apples filled with a mix of oats, cinnamon, and a dab of butter, baked until
Healthy Meatloaf
Make the best Healthy Meatloaf with hidden veggies and a tangy glaze. This easy, family-friendly recipe is perfect for weeknights. Get the recipe now!
Ingredients
For the Meatloaf
-
1 lb lean ground turkey or 90/10 ground beef
-
1 large egg (lightly beaten)
-
1/2 cup old-fashioned rolled oats
-
1/2 cup finely grated zucchini (squeezed dry)
-
1/2 cup finely grated carrot
-
1/2 cup finely chopped yellow onion
-
2 cloves garlic (minced)
-
2 tbsp Worcestershire sauce
-
1 tbsp Dijon mustard
-
1 tsp dried oregano
-
1/2 tsp smoked paprika
-
1/2 tsp black pepper
-
3/4 tsp fine sea salt
For the Glaze
-
1/4 cup tomato paste
-
2 tbsp maple syrup
-
1 tbsp apple cider vinegar
Instructions
-
First, prep your veggies. Grate the zucchini and carrot using the fine side of a box grater. Place the grated zucchini in a clean kitchen towel and squeeze it firmly over the sink to remove as much liquid as possible—you’ll be surprised how much comes out! This step is non-negotiable for the perfect texture. Finely chop your onion and mince the garlic. Having everything prepped and ready makes the mixing process a breeze.01
-
In a large mixing bowl, combine the lean ground meat, the squeezed-dry zucchini, grated carrot, onion, garlic, rolled oats, egg, Worcestershire sauce, Dijon mustard, oregano, smoked paprika, black pepper, and salt. Now, here’s the trick: use your hands to mix everything together. It might feel a little messy, but it’s the best way to ensure everything is evenly distributed without overmixing. Just fold and gently combine until you no longer see streaks of individual ingredients.02
-
Lightly grease your loaf pan or line it with parchment paper for easy removal. Transfer the meat mixture to the pan and press it in evenly, smoothing the top with the back of a spoon or your fingers. You want a nice, even surface so the glaze coats every inch. At this point, you can let the shaped loaf rest in the fridge for 15-20 minutes if you have time—this helps the oats hydrate and the flavors meld.03
-
While the loaf is resting (or the oven is preheating to 375°F/190°C), make the glaze. In a small saucepan, whisk together the tomato paste, maple syrup, and apple cider vinegar over low heat for just a minute or two until it’s smooth and warmed through. This step helps the flavors combine and makes the glaze easier to spread. You’ll notice it has a beautiful, deep red color and a tangy-sweet aroma.04
-
Pour about two-thirds of the glaze over the meatloaf and use a spoon or brush to spread it evenly over the top, making sure to get it into all the corners. Reserve the rest for basting later. The initial layer will sink in a little and create a fantastic flavor base.05
-
Place the loaf pan in the preheated oven and bake for 30 minutes. After this time, pull it out and carefully brush the reserved glaze over the top. This second layer will create that gorgeous, sticky, caramelized crust we all love. Return it to the oven to bake for another 20-25 minutes.06
-
The meatloaf is done when the internal temperature reaches 165°F/74°C on an instant-read thermometer. The top should be glistening and slightly caramelized, and the edges will be pulling away from the sides of the pan just a bit. Once out of the oven, let it rest in the pan for at least 10 minutes. This allows the juices to redistribute, making it much easier to slice cleanly.07
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