Meatloaf may not have the most appetizing name, but it’s a comfort food staple in many households.
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However, most recipes — a hunk of ground red meat mixed together with eggs and breadcrumbs — are comfort your body does not need. Luckily, Cleveland Clinic dietitians say you can swap some of the unhealthy items with healthier options without making your loaf a dry brick.
The end result: Making the changes above will lower the saturated fat and calories in your meatloaf, minimize the damage done by refined carbohydrates, and add flavor and disease-fighting properties to your favorite recipe.
It is an excellent source of protein, which helps in bone strength. It includes iron and healthy fats to improve health and helps in maintaining diet balance. Compared to other meats, it consists of a slighter level of cholesterol levels that benefit heart health.
Classic meatloaf gets some of its sweet taste from yellow onion. Including other diced or grated fruits or vegetables is another way to add sweetness — plus fiber, vitamins, minerals and moisture — to your loaf. Try green or red pepper, grated beets, grated carrots or even a handful of raisins.
Order a large slice of meatloaf in a restaurant, and you could wind up consuming almost 500 calories before you even touch the side dishes served with it. Seasonings, diced vegetables, the egg, the milk and the breadcrumbs (or oatmeal) dont add much in the way of calories. When it comes to calorie count, its mostly all about the meat.
Many meatloaf recipes call for a glaze made with ketchup and brown sugar. By skipping the sugar and topping your loaf with store-bought or homemade sugar-free ketchup, you can lower your meatloafs glycemic index. Two tablespoons of Heinz ketchup, for example, contains 8 grams of sugar. (It also contains 320 milligrams of sodium, so making your own will help reduce your meatloafs salt levels, too.)
Frozen, store-bought meatloaf and the meatloaf thats served in restaurants are usually too high in sodium and saturated fat to be considered healthy. However, a few easy ingredient swaps can transform this comforting high-protein dish into a tastier, more nutritious choice if you make it at home. Read on for some how-tos.
“Stretching” the meat by replacing some of it with uncooked rolled or steel-cut oats is another way to lower unhealthy fat and boost meatloaf nutrition. Many meatloaf recipes already use oats as an ingredient because they help the loaf keep its shape, but oats also bring a multitude of health benefits. They are a source of good-for-you unsaturated fat; per the Harvard T.H. Chan School of Public Health, oats also contain beta-glucan fiber, which “may help to prevent sharp rises in blood sugar and insulin levels after eating a meal, and may benefit gut health.”
However, most recipes — a hunk of ground red meat mixed together with eggs and breadcrumbs — are comfort your body does not need. Luckily, Cleveland Clinic dietitians say you can swap some of the unhealthy items with healthier options without making your loaf a dry brick.
Meatloaf may not have the most appetizing name, but it’s a comfort food staple in many households.
The end result: Making the changes above will lower the saturated fat and calories in your meatloaf, minimize the damage done by refined carbohydrates, and add flavor and disease-fighting properties to your favorite recipe.
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
Ina Garten’s Meatloaf | Barefoot Contessa | Food Network
FAQ
Is meatloaf good for you to eat?
Why do people eat meatloaf?
Is meatloaf considered red meat?
How many calories are in two slices of homemade meatloaf?
Is meatloaf healthy?
A traditional meatloaf made with ground beef, bread crumbs, eggs, and ketchup is not particularly healthy, as it is high in fat and calories. However, there are many healthier recipes for meatloaf that include lean protein sources such as ground turkey or chicken, whole grain bread crumbs, and vegetables. Is Meatloaf A Healthy Dish?
Is red meat a healthy fat?
No, the fat in red meat is saturated and high consumption of red meat is associated with the development of chronic diseases.
Is meatloaf a comfort meal?
Meatloaf has long been a favorite comfort meal in many families worldwide. However, given its nutritional and health profile, consuming it as a comfort meal in moderation is necessary. Aside from the portion size, how the meatloaf is prepared and what goes into it both have a role in deciding its benefits and drawbacks as part of our diet.
How can I make meatloaf healthier?
To make Meatloaf healthier we suggest making a few changes. Regarding the meat, we recommend using the leanest meat you can find. Such as ground sirloin, ground turkey breast, and lean ground pork. Instead of breadcrumbs, you can use oats, bulgur, or quinoa.