Heart Healthy Meatloaf

(5.0)
By Judy Capodanno
Updated 1/16/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Diabetic

This heart healthy meatloaf combines lean ground beef, fresh vegetables and low sodium spices to create a deliciously moist high protein meal for dinner or sandwiches. 

For a healthy meatloaf recipe, start by buying 93% lean ground beef for its high protein and low saturated fat. Using low fat ground meat makes this one of Health Ecooks’ best heart-healthy dinner recipes for people who need a low cholesterol meatloaf. Our chefs adjusted the spices to make the meatloaf low sodium by using mustard, herbs, and black pepper seasoning instead of salt. 

Nutrient-rich vegetables such as broccoli and roasted red peppers add dietary fiber and color for a beautiful dinner presentation. 

Total Time
75 minutes
Servings
6
Calories
178
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Is Meatloaf Heart Healthy?

This savory heart healthy meatloaf recipe is low fat and high fiber, making it a great low cholesterol dinner recipe for people following a diabetic or cardiac diet.

To cook a moist and flavorful meatloaf, we added egg whites and fat-free milk. It ensures a juicy and tender meatloaf texture that’s low calorie, too.  This healthy recipe uses flavorful spices instead of added salt to make a low sodium meatloaf.

Roasted bell peppers and broccoli add the fiber and antioxidants to make this recipe a complete heart healthy meal. It’s also a great way to sneak a few extra veggies into tonight’s healthy dinner.

Photo Credit: Adobe Stock
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Ingredients

Recipe yields 6 servings

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How to Make Meatloaf

  1. Step 1

    Preheat oven to 350° and coat a 9 x 5 pan with cooking spray.

  2. Step 2

    Combine milk, 1 Tbsp ketchup, mustard and egg whites into a large mixing bowl. Add onion, red peppers, and broccoli and set aside.

  3. Step 3

    In a food processor, pulse slice of whole grain bread until bread is completely bread crumbs. Add ground beef to the mixing bowl and pour bread crumbs over top of meat. Mix all ingredients together thoroughly with hands. Add basil, parsley and pepper.

  4. Step 4

    Place meat mixture into loaf pan. Brush remaining ketchup (6 Tbsp) over top of meat loaf mixture. Bake at 350° for 1 hour or until a thermometer registers 160°. Let stand for 10 minutes. Cut loaf into 12 slices.

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Nutrition Facts

Serving Size:
4 oz meatloaf

178
Calories
4
g
Fat
47
mg
Cholesterol
189
mg
Sodium
10
g
Carbs
2
g
Sat. Fat
2
g
Fiber
20
g
Protein
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