This Protein-Packed Meatloaf delivers all the comfort of a classic but with a lean, nutritious twist. By combining lean ground turkey and beef, it’s moist, flavorful, and genuinely satisfying. It’s the perfect hearty weeknight dinner that fuels your body and soothes your soul.
Love Protein-Packed Meatloaf? So do we! If you're into Meatloaf Recipes or curious about Chicken Thigh Recipes, you'll find plenty of inspiration below.
Why You’ll Love This Protein-Packed Meatloaf
- Seriously Satisfying: Moist and savory, it keeps you full for hours.
- Meal Prep Magic: Slices beautifully for ready-to-go lunches.
- Family-Friendly & Customizable: Picky eaters love it; easy to adapt.
- Nutritional Boost: Lean proteins and fiber-rich oats fuel your day.
Ingredients & Tools
- 1 lb lean ground turkey (93/7 works perfectly)
- 1 lb lean ground beef (90/10 or leaner)
- 1 large egg, lightly beaten
- 1/2 cup old-fashioned rolled oats
- 1/2 cup whole milk or unsweetened almond milk
- 1 small yellow onion, finely diced
- 2 cloves garlic, minced
- 1/4 cup fresh parsley, finely chopped
- 2 tbsp Worcestershire sauce
- 1 tbsp tomato paste
- 1 tsp smoked paprika
- 1 1/2 tsp kosher salt
- 1/2 tsp black pepper
- For the Glaze: 1/4 cup ketchup, 1 tbsp brown sugar or sugar-free maple syrup, 1 tsp apple cider vinegar
Tools: A standard 9×5-inch loaf pan, a large mixing bowl, a small bowl for the glaze, and a skillet for sautéing.
Notes: Don’t skip sautéing the onion and garlic—it mellows their bite and builds the flavor foundation.
Nutrition (per serving)
| Calories: | 285 kcal |
| Protein: | 32 g |
| Fat: | 12 g |
| Carbs: | 10 g |
| Fiber: | 1 g |
Serves: 8 | Prep Time: 20 minutes | Cook Time: 55 minutes | Total Time: 1 hour 15 minutes
Before You Start: Tips & Ingredient Notes
- Don’t Overmix the Meat. When you combine everything, use your hands and mix just until the ingredients are incorporated. Overworking the meat mixture can lead to a dense, tough texture.
- Why Sauté the Aromatics? Raw onion and garlic can be a bit harsh and won’t cook through completely in the oven, leaving you with unpleasant crunchy bits. Taking a few minutes to soften them in a pan makes a world of difference.
- The Oats are a Secret Weapon. They act as a binder, just like breadcrumbs would, but they also help retain moisture beautifully. You won’t taste them, but you’ll definitely appreciate the tender result.
- Let it Rest! I know it’s tempting to slice right in, but allowing the meatloaf to rest for 10 minutes after baking lets the juices redistribute. This is the key to a slice that holds its shape perfectly.
How to Make Protein-Packed Meatloaf
Step 1: First, preheat your oven to 375°F (190°C). This gives it plenty of time to come to the right temperature while you prepare the loaf. Then, grab your skillet and heat a teaspoon of olive oil over medium heat. Add the finely diced onion and cook for about 4-5 minutes, until it becomes translucent and fragrant. Add the minced garlic and cook for one more minute, just until you catch that beautiful aroma. Set this aside to cool slightly—you don’t want to cook the egg when you add it to the meat mixture!
Step 2: In your large mixing bowl, combine the ground turkey and ground beef. Add the slightly cooled onion and garlic mixture. Now, pour in the milk, add the rolled oats, the beaten egg, Worcestershire sauce, tomato paste, smoked paprika, salt, pepper, and fresh parsley. Honestly, the smell at this stage is already incredible.
Step 3: Here’s the fun, slightly messy part. Using clean hands, gently mix everything together. The trick is to be light and quick—fold and mix just until you no longer see streaks of individual ingredients. You’ll notice the mixture will start to hold together. If it feels a little too wet, that’s okay; the oats will continue to absorb moisture as it bakes.
Step 4: Transfer the meat mixture to your ungreased loaf pan. Why no grease? The fat from the meat will render out, preventing it from sticking. Use your hands or a spatula to press the mixture down firmly and shape it into an even loaf, making sure it reaches the corners. This ensures even cooking from edge to center.
Step 5: In a small bowl, whisk together the ketchup, brown sugar (or maple syrup), and apple cider vinegar for the glaze. It should be smooth and slightly pourable. Now, using a spoon or a pastry brush, spread this glaze evenly over the top of the unbaked meatloaf. It will create that iconic, slightly sticky, caramelized crust we all love.
Step 6: Place the loaf pan in the preheated oven and bake for 50 to 60 minutes. You’ll know it’s done when the top is beautifully glazed and the internal temperature registers 160°F (71°C) on an instant-read thermometer inserted into the center. The meatloaf will also start to pull away slightly from the sides of the pan.
Step 7: Once out of the oven, this is the hardest part—waiting! Let the meatloaf rest in the pan on a wire rack for a full 10 minutes. This allows the proteins to relax and reabsorb all those delicious juices. Then, carefully run a knife around the edges, and using two spatulas, gently lift the entire loaf out onto a cutting board before slicing.
Storage & Freshness Guide
- Fridge: Cool completely, slice, and store in an airtight container for up to 4 days.
- Freezer: Wrap individual slices tightly and freeze for up to 3 months.
- Reviving: Reheat in a 350°F oven until warmed through, or microwave briefly.
Serving Suggestions
Complementary Dishes
- Creamy Garlic Mashed Cauliflower — A low-carb twist on a classic that’s wonderfully fluffy and soaks up the meatloaf’s savory juices.
- Simple Sautéed Green Beans — Tossed with a little lemon zest and almonds for a bright, crunchy contrast to the rich meatloaf.
- Classic Roasted Sweet Potatoes — Their natural sweetness is a perfect counterpoint to the smoky, savory flavors in the loaf.
Drinks
- A Light-Bodied Red Wine — Like a Pinot Noir, which has enough acidity to cut through the richness without overpowering the dish.
- Sparkling Water with Citrus — A refreshing, non-alcoholic option with a squeeze of lime or lemon to cleanse the palate between bites.
- A Dark Amber Ale — The malty, caramel notes in the beer will mirror the sweetness of the glaze beautifully.
Something Sweet
- Warm Apple Crumble — The ultimate comfort dessert that continues the homestyle theme with its spiced, baked fruit and oat topping.
- Dark Chocolate Avocado Mousse — Surprisingly rich and creamy, it feels indulgent but is secretly packed with good fats.
- Vanilla Bean Panna Cotta — A silky, smooth, and light dessert that provides a cool, elegant finish to the hearty meal.
Top Mistakes to Avoid
- Mistake: Using a glass loaf pan and not adjusting the temperature. Glass retains heat differently than metal and can cause the bottom and sides to overcook. If you must use glass, consider lowering your oven temperature by 25°F.
- Mistake: Skipping the internal temperature check. Relying on time or color alone is a gamble. An instant-read thermometer is your best friend here, guaranteeing a perfectly cooked, safe-to-eat loaf every single time.
- Mistake: Packing the meat mixture too tightly into the pan. This compacts the meat and can result in a dense, rubbery texture. A gentle but firm press is all you need.
- Mistake: Adding the glaze at the beginning. If you put the sugary glaze on at the start, it’s likely to burn in the long cooking time. Adding it for the last 20-25 minutes of baking is the sweet spot for perfect caramelization.
Expert Tips
- Tip: Create a free-form loaf. For more surface area and a crisper crust all around, shape the mixture into a loaf directly on a parchment-lined baking sheet instead of using a pan.
- Tip: Grate a secret vegetable in. Finely grate a zucchini and squeeze out all the excess moisture—it will add incredible tenderness and a hidden veggie boost that no one will detect.
- Tip: Make mini meatloaves. Divide the mixture into a greased muffin tin for perfectly portioned “meatloaf muffins” that cook in about 20-25 minutes. They’re fantastic for kids and portion control.
- Tip: Double the glaze. If you’re a glaze lover (who isn’t?), simply double the glaze ingredients. Brush half on before baking and warm the other half to serve as a sauce on the side for extra saucy goodness.
FAQs
Can I make this meatloaf ahead of time?
Absolutely, it’s a fantastic make-ahead meal. You have two options: assemble the raw meat mixture in the loaf pan, cover tightly, and refrigerate for up to 24 hours before baking (add 5-10 minutes to the bake time since it’s going in cold). Or, you can bake the entire loaf, let it cool completely, slice it, and store the slices in an airtight container in the fridge for up to 4 days.
Can I use only one type of meat?
You can, but the blend is part of the magic. Using all turkey can be a bit drier, so if you go that route, consider adding an extra tablespoon of milk or a splash of olive oil. Using all beef will be richer and higher in fat. The combination gives you the best of both worlds—lean protein and rich flavor.
My meatloaf is always crumbly. What am I doing wrong?
This usually points to not enough binder or overmixing. Make sure you’re using the full half-cup of oats and the egg. Also, ensure you’re mixing just to combine—overmixing can break down the proteins and fats that help hold everything together. Letting it rest before slicing is non-negotiable for clean slices.
Can I freeze Protein-Packed Meatloaf?
Yes, it freezes beautifully! Let the baked and cooled meatloaf slice completely. Wrap individual slices tightly in plastic wrap and then place them in a freezer-safe bag. They’ll keep for up to 3 months. To reheat, you can thaw overnight in the fridge or reheat from frozen in a 350°F oven until warmed through.
What can I use instead of oats?
If you need a substitute, you can use an equal amount of whole-wheat breadcrumbs, panko, or even cooked and cooled quinoa. The texture will be slightly different, but they will all work well as a binder to hold your meatloaf together.
Protein Packed Meatloaf
Make this delicious Protein-Packed Meatloaf with lean turkey and beef for a healthy twist on a classic comfort food. Get the easy recipe and bake it tonight!
Ingredients
For the Meatloaf
-
1 lb lean ground turkey (93/7 works perfectly)
-
1 lb lean ground beef (90/10 or leaner)
-
1 large egg (lightly beaten)
-
1/2 cup old-fashioned rolled oats
-
1/2 cup whole milk or unsweetened almond milk
-
1 small yellow onion (finely diced)
-
2 cloves garlic (minced)
-
1/4 cup fresh parsley (finely chopped)
-
2 tbsp Worcestershire sauce
-
1 tbsp tomato paste
-
1 tsp smoked paprika
-
1 1/2 tsp kosher salt
-
1/2 tsp black pepper
For the Glaze
-
1/4 cup ketchup
-
1 tbsp brown sugar or sugar-free maple syrup
-
1 tsp apple cider vinegar
Instructions
-
First, preheat your oven to 375°F (190°C). This gives it plenty of time to come to the right temperature while you prepare the loaf. Then, grab your skillet and heat a teaspoon of olive oil over medium heat. Add the finely diced onion and cook for about 4-5 minutes, until it becomes translucent and fragrant. Add the minced garlic and cook for one more minute, just until you catch that beautiful aroma. Set this aside to cool slightly—you don't want to cook the egg when you add it to the meat mixture!01
-
In your large mixing bowl, combine the ground turkey and ground beef. Add the slightly cooled onion and garlic mixture. Now, pour in the milk, add the rolled oats, the beaten egg, Worcestershire sauce, tomato paste, smoked paprika, salt, pepper, and fresh parsley. Honestly, the smell at this stage is already incredible.02
-
Here’s the fun, slightly messy part. Using clean hands, gently mix everything together. The trick is to be light and quick—fold and mix just until you no longer see streaks of individual ingredients. You’ll notice the mixture will start to hold together. If it feels a little too wet, that’s okay; the oats will continue to absorb moisture as it bakes.03
-
Transfer the meat mixture to your ungreased loaf pan. Why no grease? The fat from the meat will render out, preventing it from sticking. Use your hands or a spatula to press the mixture down firmly and shape it into an even loaf, making sure it reaches the corners. This ensures even cooking from edge to center.04
-
In a small bowl, whisk together the ketchup, brown sugar (or maple syrup), and apple cider vinegar for the glaze. It should be smooth and slightly pourable. Now, using a spoon or a pastry brush, spread this glaze evenly over the top of the unbaked meatloaf. It will create that iconic, slightly sticky, caramelized crust we all love.05
-
Place the loaf pan in the preheated oven and bake for 50 to 60 minutes. You’ll know it’s done when the top is beautifully glazed and the internal temperature registers 160°F (71°C) on an instant-read thermometer inserted into the center. The meatloaf will also start to pull away slightly from the sides of the pan.06
-
Once out of the oven, this is the hardest part—waiting! Let the meatloaf rest in the pan on a wire rack for a full 10 minutes. This allows the proteins to relax and reabsorb all those delicious juices. Then, carefully run a knife around the edges, and using two spatulas, gently lift the entire loaf out onto a cutting board before slicing.07
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