This High-Protein Meatloaf delivers classic comfort with a lean, modern twist. It’s moist, flavorful, and packed with protein to keep you satisfied. The clever blend of meats and a secret panade ensures it’s hearty without feeling heavy.
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Why You’ll Love This High-Protein Meatloaf
- Lean & Satisfying: A smart mix of beef and turkey boosts protein without excess fat.
- Perfectly Moist Texture: Grated veggies and a panade lock in moisture for a tender bite.
- Meal-Prep Superstar: Tastes even better the next day and freezes beautifully.
- Irresistible Glaze: A sweet, tangy topping caramelizes perfectly for a sticky finish.
Ingredients & Tools
- 1 tbsp olive oil
- 1 large yellow onion, finely chopped
- 2 cloves garlic, minced
- 1 lb (450 g) 93% lean ground beef
- 1 lb (450 g) 99% lean ground turkey breast
- 1 cup old-fashioned oats
- 1/2 cup whole milk
- 1 large egg, lightly beaten
- 2 tbsp Worcestershire sauce
- 1 tbsp Dijon mustard
- 1 tsp smoked paprika
- 1 1/2 tsp kosher salt
- 1/2 tsp freshly ground black pepper
- 1/2 cup ketchup
- 2 tbsp brown sugar
- 1 tbsp apple cider vinegar
Tools: A 9×5-inch loaf pan, a large mixing bowl, a skillet, and a small bowl for the glaze.
Notes: Don’t skip sautéing the onions and garlic—it’s a crucial step for building a deep, sweet flavor base. And using two different lean meats gives you the best of both worlds: the rich flavor of beef and the super-lean protein punch of turkey.
Nutrition (per serving)
| Calories: | 285 kcal |
| Protein: | 30 g |
| Fat: | 9 g |
| Carbs: | 18 g |
| Fiber: | 2 g |
Serves: 8 | Prep Time: 20 minutes | Cook Time: 60 minutes | Total Time: 80 minutes
Before You Start: Tips & Ingredient Notes
- Don’t skip the panade. This mixture of milk and oats is our secret weapon against dryness. It creates a paste that gets distributed throughout the meat, holding onto moisture during the long cooking time and resulting in an unbelievably tender loaf.
- Handle the meat mixture gently. Overmixing is the enemy of a tender meatloaf. Use your hands and mix just until the ingredients are combined. You’re not trying to develop a tough, bread-like gluten structure here.
- Why two meats? Using all turkey can be a bit bland and all super-lean beef can be a bit dry. Combining them gives you a fantastic flavor and texture profile that is far greater than the sum of its parts.
- Let it rest! I know it’s tempting to slice right in, but letting the meatloaf rest for at least 10 minutes after baking allows the juices to redistribute. This means it won’t crumble when you cut it.
How to Make High-Protein Meatloaf
Step 1: Start by preheating your oven to 375°F (190°C). Then, heat the olive oil in a skillet over medium heat. Add the finely chopped onion and cook for about 5-7 minutes, until it becomes soft and translucent. You’ll notice the sweet aroma filling your kitchen. Add the minced garlic and cook for one more minute, just until fragrant. Set this mixture aside to cool slightly. This step is non-negotiable for building a rich, deep flavor foundation.
Step 2: While the onions cool, let’s make the panade. In your large mixing bowl, combine the old-fashioned oats and the whole milk. Stir it together and let it sit for about 5 minutes. You’ll see the oats soften and absorb the milk, creating a thick, porridge-like paste. This is what will bind our meatloaf and keep it incredibly moist from the inside out.
Step 3: Now, add the cooled onion and garlic mixture to the bowl with the panade. To that, add the lean ground beef, lean ground turkey, the lightly beaten egg, Worcestershire sauce, Dijon mustard, smoked paprika, salt, and pepper. It’s a party in a bowl! Now, the trick is to use your hands to mix everything together. Be gentle—fold and combine just until you no longer see streaks of individual ingredients. Overmixing will make the final texture tough.
Step 4: Transfer the meat mixture to your 9×5-inch loaf pan. Use your hands or a spatula to press it down evenly and smooth out the top. You want a nice, uniform shape so it cooks evenly. Place the pan on a baking sheet—this is a great safety measure to catch any potential drips and make handling the hot pan much easier.
Step 5: In a small bowl, whisk together the ketchup, brown sugar, and apple cider vinegar. This creates a beautifully balanced glaze that’s sweet, tangy, and a little bit sharp. Brush about two-thirds of this glaze evenly over the top of the unbaked meatloaf. Reserve the rest for later.
Step 6: Place the meatloaf in the preheated oven and bake for 30 minutes. After this time, carefully remove it from the oven (it will have started to firm up) and brush on the remaining glaze. This two-step glazing process ensures a gorgeous, deeply caramelized finish without it burning.
Step 7: Return the meatloaf to the oven and continue baking for another 25-35 minutes. The total cook time will be about 55-65 minutes. It’s done when the internal temperature reaches 160°F (71°C) on an instant-read thermometer inserted into the center. The top will be a beautiful, sticky, dark red color.
Step 8: Once it’s perfectly cooked, take the meatloaf out of the oven. This is the hardest part: let it rest in the pan on a wire rack for at least 10 minutes. This allows the proteins to relax and reabsorb all those wonderful juices. After resting, use a spatula to gently loosen the edges, then carefully lift it out onto a cutting board to slice and serve.
Storage & Freshness Guide
- Fridge: Cool completely, wrap tightly, and store for up to 4 days.
- Freezer: Wrap slices or whole loaf in plastic and foil; freeze for up to 3 months.
- Reviving: Reheat covered with a splash of broth in a 325°F oven until warm.
Serving Suggestions
Complementary Dishes
- Creamy Garlic Mashed Cauliflower — A low-carb twist on a classic that’s just as comforting and soaks up the meatloaf’s flavor beautifully.
- Simple Sautéed Green Beans with Almonds — The crisp-tender beans and nutty crunch provide a lovely textural contrast to the soft, savory meatloaf.
- Classic Roasted Sweet Potatoes — Their natural sweetness is a perfect partner for the tangy, savory glaze on the meatloaf.
Drinks
- A light-bodied Pinot Noir — Its bright red fruit notes and low tannins won’t overpower the meatloaf and will complement the smoky paprika beautifully.
- Sparkling Water with Lemon — The crisp bubbles and citrus cut through the richness of the dish, cleansing the palate between bites.
- A malty Brown Ale — The caramel and toasty notes in the beer mirror the flavors in the glaze, creating a really harmonious pairing.
Something Sweet
- Warm Apple Crumble — You already have the oven on, so why not? The warm, spiced apples and buttery topping feel like a natural, cozy conclusion to this meal.
- Dark Chocolate Avocado Mousse — It’s rich, silky, and surprisingly light, offering a decadent yet healthy-ish finish that doesn’t weigh you down.
- Simple Vanilla Bean Panna Cotta — Its cool, creamy simplicity is the perfect palate cleanser after a hearty and savory main course.
Top Mistakes to Avoid
- Mistake: Using a glass loaf pan. Glass is a poor conductor of heat and can lead to a steamed, rather than properly baked, exterior. A metal pan will give you that perfect crust. If you only have glass, add 10-15 minutes to the baking time.
- Mistake: Skipping the internal temperature check. Guessing doneness is a recipe for dry meatloaf or, worse, undercooked meat. An instant-read thermometer is your best friend here. 160°F in the center is your target.
- Mistake: Packing the meat mixture too tightly into the pan. This compacts the meat and can make the final texture dense and rubbery. Gently press it in for an even shape, but don’t squish it.
- Mistake: Adding all the glaze at the beginning. The sugar in the glaze will burn if exposed to the full cooking time. Adding it in two stages gives you that perfect, caramelized, non-burnt finish.
Expert Tips
- Tip: Grate a zucchini into the mix. Seriously! Squeeze out the excess moisture first, then add it. It introduces invisible moisture and extra nutrients, and you truly won’t taste it. It’s a brilliant little hack.
- Tip: Make a free-form loaf. For more surface area and crust, shape the mixture into a loaf directly on a parchment-lined baking sheet. It will cook a little faster, so start checking the temperature at 45 minutes.
- Tip: Add a teaspoon of fish sauce. I know it sounds wild, but it’s a powerhouse of umami. It won’t taste fishy; it will just make the meatloaf taste deeper, richer, and more savory.
- Tip: Let the shaped loaf chill. If you have an extra 30 minutes, cover and refrigerate the shaped meatloaf before baking. This helps it hold its shape even better during cooking.
FAQs
Can I make this meatloaf ahead of time?
Absolutely, and it’s a great time-saver. You can assemble the entire meatloaf, cover it tightly with plastic wrap, and refrigerate it for up to 24 hours before you need to bake it. You might need to add 5-10 minutes to the baking time since it will be going into the oven cold. You can also freeze the unbaked loaf for up to 3 months; thaw it in the refrigerator overnight before baking.
What can I use instead of oats?
If you need a substitute, you can use an equal amount of plain breadcrumbs, panko, or even crushed whole-grain crackers. The key is to have that starchy element to bind and retain moisture. If you’re looking for a grain-free option, almond flour can work, but you’ll only need about 3/4 cup as it’s more absorbent.
Why is my meatloaf falling apart?
This usually comes down to two things: not enough binder or not letting it rest. The egg and panade are crucial for holding everything together. And remember, resting is not optional! Those 10 minutes allow the structure to set, so it slices neatly instead of crumbling.
Can I use all beef or all turkey?
You can, but the results will be different. All beef (even lean) will be richer and more traditional, but potentially a bit more greasy. All turkey (especially breast) will be very lean and can be drier, so you might want to add an extra tablespoon of olive oil to the mixture to compensate for the lack of fat.
How do I reheat leftovers without drying them out?
The best way is to reheat slices gently. Place them in a baking dish with a splash of broth or water at the bottom, cover tightly with foil, and warm in a 325°F (160°C) oven for 15-20 minutes. The steam will keep it moist. The microwave works in a pinch, but use a lower power setting and cover the slice with a damp paper towel.
High Protein Meatloaf
Make the best High-Protein Meatloaf with this easy recipe. Moist, flavorful, and perfect for meal prep. Get the secret to a tender, lean loaf now!
Ingredients
For the Meatloaf
-
1 tbsp olive oil
-
1 large yellow onion (finely chopped)
-
2 cloves garlic (minced)
-
1 lb ground beef (93% lean (450 g))
-
1 lb ground turkey breast (99% lean (450 g))
-
1 cup old-fashioned oats
-
1/2 cup whole milk
-
1 large egg (lightly beaten)
-
2 tbsp Worcestershire sauce
-
1 tbsp Dijon mustard
-
1 tsp smoked paprika
-
1 1/2 tsp kosher salt
-
1/2 tsp black pepper (freshly ground)
For the Glaze
-
1/2 cup ketchup
-
2 tbsp brown sugar
-
1 tbsp apple cider vinegar
Instructions
-
Start by preheating your oven to 375°F (190°C). Then, heat the olive oil in a skillet over medium heat. Add the finely chopped onion and cook for about 5-7 minutes, until it becomes soft and translucent. You’ll notice the sweet aroma filling your kitchen. Add the minced garlic and cook for one more minute, just until fragrant. Set this mixture aside to cool slightly. This step is non-negotiable for building a rich, deep flavor foundation.01
-
While the onions cool, let’s make the panade. In your large mixing bowl, combine the old-fashioned oats and the whole milk. Stir it together and let it sit for about 5 minutes. You’ll see the oats soften and absorb the milk, creating a thick, porridge-like paste. This is what will bind our meatloaf and keep it incredibly moist from the inside out.02
-
Now, add the cooled onion and garlic mixture to the bowl with the panade. To that, add the lean ground beef, lean ground turkey, the lightly beaten egg, Worcestershire sauce, Dijon mustard, smoked paprika, salt, and pepper. It’s a party in a bowl! Now, the trick is to use your hands to mix everything together. Be gentle—fold and combine just until you no longer see streaks of individual ingredients. Overmixing will make the final texture tough.03
-
Transfer the meat mixture to your 9x5-inch loaf pan. Use your hands or a spatula to press it down evenly and smooth out the top. You want a nice, uniform shape so it cooks evenly. Place the pan on a baking sheet—this is a great safety measure to catch any potential drips and make handling the hot pan much easier.04
-
In a small bowl, whisk together the ketchup, brown sugar, and apple cider vinegar. This creates a beautifully balanced glaze that’s sweet, tangy, and a little bit sharp. Brush about two-thirds of this glaze evenly over the top of the unbaked meatloaf. Reserve the rest for later.05
-
Place the meatloaf in the preheated oven and bake for 30 minutes. After this time, carefully remove it from the oven (it will have started to firm up) and brush on the remaining glaze. This two-step glazing process ensures a gorgeous, deeply caramelized finish without it burning.06
-
Return the meatloaf to the oven and continue baking for another 25-35 minutes. The total cook time will be about 55-65 minutes. It’s done when the internal temperature reaches 160°F (71°C) on an instant-read thermometer inserted into the center. The top will be a beautiful, sticky, dark red color.07
-
Once it’s perfectly cooked, take the meatloaf out of the oven. This is the hardest part: let it rest in the pan on a wire rack for at least 10 minutes. This allows the proteins to relax and reabsorb all those wonderful juices. After resting, use a spatula to gently loosen the edges, then carefully lift it out onto a cutting board to slice and serve.08
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