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This easy and Healthy Meatloaf with Oatmeal recipe is a family-friendly, macro-balanced gluten free dinner that’s both nourishing and simple to make! 10 minutes prep time … and so delicious, with an amazing tomato-free tangy glaze!
Packed with nutrition, it’s a wholesome recipe perfect for busy weeknights or meal prep. Made with quality ground beef, (buffalo or lamb), hearty oatmeal and basic spices — without eggs or breadcrumbs — it’s also low in fat.
Top with the succulent tangy sauce that’s allergy-free and nightshade-free (and better than ketchup or tomato-based sauces).
High in fiber, and rich in zinc and Vitamin B1, it’s a clean eating meal that delivers both good carbs and satisfying protein. A delicious and healthy version of classic comfort food!
Enjoy this wonderful meal hot, and eat it with a fork, or enjoy room temp or cold, and eat it out of hand. It’s just so good, formal or casually served! Leftovers are great cold, heated or fried up. I love leftovers for lunch or an afternoon snack.
This real food recipe is also Low vitamin A (VAD).
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Ingredients in Healthy Meatloaf with Oatmeal
- ground beef, buffalo or lamb — (or any red meat wild game should work here, too)
- rolled oats
- applesauce, refried beans (or any other puréed beans), or carrot purée (or similar) — Use whichever of these purées best matches your dietary needs or the groceries you have on hand. They all turn out nicely.
- coconut aminos
- quality salt
- cumin, optional
- ginger powder, optional
- dried dill, optional
- psyllium husk whole, (not powder); see link in recipe
Optional glaze ingredients
If you try to avoid strong saucy recipes, you can omit the topping. Otherwise, include it!! It’s so good, and it’s even Low vA-friendly (VAD) — so, gentle and anti-inflammatory.
- coconut aminos
- pomegranate molasses — A common gourmet Mediterranean ingredient, pom molasses is reduced pomegranate juice that’s thick, tangy and flavorful. It makes an amazing alternative to tomato that’s healthier, plus so special with the unique flavor it adds.
- cornstarch
How to make Healthy Meatloaf with Oatmeal
- Lightly oil a loaf pan (or line with parchment), or other casserole dish of your choosing. Set aside. Preheat the oven to 350℉.
- In large bowl, add all of the ingredients.
- Use your hand, or preferred implement, to mix together thoroughly.
- Pack meatloaf mixture into prepared pan. Bake about 40 minutes (depends slightly on pan shape/size), then remove from the oven briefly to add topping. Use pastry-style brush or spoon to cover meatloaf with glaze (glaze instructions in Recipe card below). (You’ll have plenty leftover.) Note: If you’re making this recipe with lamb, a lot of fat renders during the baking process, and this is the time to safely pour it off. I keep mine in a mason jar and use it for other cooking.
- Bake an additional 10 minutes (50 minutes total). Remove from oven. If you wish, let it cool for 10 or more minutes. Serve. Provide extra glaze at the table if you wish, (for passing. The glaze is tart and tangy, so it goes better with rice than with pasta, for example.)
Healthy Meatloaf with Oatmeal (use ground beef, buffalo, lamb or wild game)
Equipment
- loaf pan or preferred casserole dish/pan
Ingredients
- 1 lb ground beef buffalo or lamb (or red meat wild game)
- 1 cup rolled oats
- 1 cup applesauce , refried beans (or any other puréed beans), or cooked carrot purée (or similar) -- Use whichever of these purées best matches your dietary needs or the groceries you have on hand. They all turn out nicely.
- ⅓ cup coconut aminos
- 1-½ teaspoons quality salt
- 1-½ teaspoons cumin optional
- 1-½ teaspoons ginger powder optional
- ½ teaspoon dried dill optional
- 2 Tablespoon + 1 teaspoon psyllium husk whole (not powder); see link
Pomegranate Molasses Glaze (optional, but it's wonderful, so include it if you can)
- ¼ cup coconut aminos
- 1 teaspoon cornstarch
- ¼ cup pomegranate molasses This ingredient is worth having! See link for the one I use.
Instructions
- Lightly oil a loaf pan, or other casserole dish of your choosing. Set aside. Preheat the oven to 350℉.
- In large bowl, add all of the ingredients, but add the psyllium husk whole last (on the top before mixing), so: ground red meat of choice, oats, purée (applesauce, beans etc), coconut aminos, salt, cumin, dried ginger, dill weed and psyllium.
- Use your hand, or preferred implement, to mix together thoroughly.
- Pack meatloaf mixture into prepared pan, smoothing the top surface. Bake about 40 minutes (depends slightly on pan shape/size).(Make glaze while it bakes; then remove from the oven briefly to add glaze.)
Pomegranate Molasses Glaze
- While meatloaf bakes (for the first 40 minutes), make glaze: In small saucepan, add coconut aminos. Whisk in cornstarch. One it's incorporated, whisk in pomegranate molasses. Turn on stove top, and whisk or stir over medium-high heat until it begins to simmer and thicken. Simmer, stirring, 2 minutes, reducing heat as needed. Set aside until needed.
- Use pastry-style brush or spoon to cover meatloaf with glaze. (You'll have plenty leftover.) Note: If you're making this recipe with lamb, a lot of fat renders during the baking process, and this is the time to safely pour it off. I keep mine in a mason jar and use it for other cooking.
- Bake an additional 10 minutes (50 minutes total). Remove from oven. If you wish, let it cool for 10 or more minutes. Serve. Provide extra glaze at the table if you wish, (for passing. The glaze is tart and tangy, so it goes better with rice than with pasta, for example.)Store and save any leftover glaze in the freezer for the next batch of meatloaf.
Notes
Storage
Cover, and store leftovers in the fridge for 3 days. Freeze for up to 3 months in tightly sealed container.How to reheat leftovers
To reheat, microwave, bake at low temp (300℉) until warmed through, or my favorite easy method is to fry slices over medium-low heat in a lightly oiled pan (kind of like French toast).Nutrition
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Dorothy says
This looks like a good savory main dish, Megan. I’m wondering if the pomegranate molasses glaze is sweet, since coconut aminos and possibly pomegranates are somewhat sweet. Also, could arrowroot be subbed for the cornstarch?
Megan says
Hi Dorothy, yes, the pom molasses is super tart and tangy and just slightly sweet. It really is the most delicious condiment. It’s amazing combined with the sweet and salty aminos. I do think you could sub arrowroot for the cornstarch. Sometimes arrowroot thins again when it’s heated for too long, but hopefully that wouldn’t happen in this setting.
Dorothy says
That’s helpful, I hope to tr it soon. 🙂
Megan says
Great, Dorothy!!
JM says
Megan, we loved this. The tangy glaze is SO GOOD! The meatloaf is our new favorite recipe. I really like the oats in it. I’ll be making it often. Thank you for truly healthy recipes that taste great, always work, and are easy. We appreciate the unique work you do that sets you apart from other recipe creators and health bloggers.