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up close freshly baked oatmeal meatloaf sliced, with shiny glaze
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Healthy Meatloaf with Oatmeal (use ground beef, buffalo, lamb or wild game)

This easy and Healthy Meatloaf with Oatmeal is a family-friendly, macro-balanced dinner that's both nourishing and simple to make. Packed with protein, it’s a wholesome recipe perfect for busy weeknights or meal prep. Made with quality ground meat, hearty oatmeal and basic spices — without eggs or breadcrumbs — it’s also low in fat and has an amazing tomato-free glaze.
Course DInner, Main Course, Main Dish
Cuisine American, Mediterranean, middle eastern
Keyword beef, buffalo, gluten-free, ground beef, healthy, lamb, meatloaf, oatmeal
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Servings 9 servings
Calories 219kcal
Author Megan
Cost $9

Equipment

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.
  • 1/3 cup coconut aminos
  • 1-1/2 teaspoons quality salt
  • 1-1/2 teaspoons cumin optional
  • 1-1/2 teaspoons ginger powder optional
  • 1/2 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)

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.
    up close after slicing meatloaf, process photo

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

Calories: 219kcal | Carbohydrates: 19g | Protein: 12g | Fat: 11g | Saturated Fat: 4g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 36mg | Sodium: 476mg | Potassium: 194mg | Fiber: 4g | Sugar: 5g | Vitamin A: 10IU | Vitamin C: 0.3mg | Calcium: 28mg | Iron: 2mg