Meatloaf 2.0
on Sep 21, 2021, Updated May 06, 2026
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This easy high-protein meatloaf is one of those classic dinners that never goes out of style. And guess what? It’s macro-friendly, simple, and family-approved. It’s packed with protein, comes together quickly, and works great for both weeknight dinners and meal prep.
If you’re looking for a balanced comfort food that helps you hit your macros without overthinking it… this is it.
Ingredients
- lean ground beef
- onion
- egg
- oat flour
- tomato sauce
- Italian seasoning (or meatloaf seasoning packet)
- paprika
- salt
- pepper
Substitutions
- Ground beef: You can swap the lean ground beef for ground turkey, ground chicken, or even a mix of beef and turkey. Just keep in mind that leaner meats may be slightly less juicy.
- Oat flour: Don’t have oat flour? You can use breadcrumbs, panko, crushed crackers, or even quick oats. All work well as a binder.
- Egg: If you need an egg substitute, try 1/4 cup egg whites or a flax egg (1 tablespoon ground flax + 2.5 tablespoons water).
- Tomato sauce: You can swap this for ketchup, marinara sauce, or even BBQ sauce for a different flavor profile.
- Onion: Fresh diced onion adds the best flavor, but you can use onion powder if needed (about 1–2 teaspoons).
- Seasoning: Italian seasoning can be replaced with a mix of garlic powder, onion powder, and dried herbs like oregano or basil. I like to occasionally use the Kinder’s Meatloaf packets I find at the grocery stores too.
- Topping: Instead of tomato sauce or ketchup, try BBQ sauce, a ketchup + mustard blend, or skip it altogether and keep it simple.
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Variations
- Swap the lean ground beef for ground turkey or chicken for a lighter option.
- Add finely chopped veggies like zucchini or carrots for extra volume and nutrients.
- Top with a simple glaze made from ketchup and a little brown sugar if you want more of a traditional flavor.
Recipe Tip
Don’t overmix the meat mixture—this helps keep the meatloaf tender instead of dense.
Storage Tips
Store leftovers in an airtight container in the fridge for up to 5 days.
You can also freeze individual slices for easy meal prep—just reheat in the microwave or oven when ready to eat.
Meal Prep Tips
- This meatloaf is perfect for meal prep and holds up really well throughout the week.
- Instead of baking it as one large loaf, you can divide the mixture into 5–6 mini meatloaves and bake them in your oven-safe glass meal prep bowls. This makes portioning super easy and gives you ready-to-go meals for the week. Just keep an eye on bake time because smaller portions may cook a little faster.
- Once cooked, let them cool completely, then store in airtight containers in the fridge. Pair with a carb like potatoes or rice and a veggie for a balanced, macro-friendly meal.
- If you want to switch things up during the week, use leftovers to make meatloaf sandwiches, wraps, or crumble it over a salad for an easy high-protein lunch.
- You can also freeze pre-portioned servings—just reheat in the microwave or oven when you need a quick meal.
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Meatloaf 2.0
Ingredients
- 2 pounds lean ground beef, 90/10
- 1.5 cups diced onions, 230g
- 1 large egg
- 1/4 cup oat flour, 30g
- 1/2 cup tomato sauce
- 1 tablespoon Italian seasoning
- 1/8 teaspoon paprika
- salt & pepper
Instructions
- Preheat oven to 425 degrees.
- Combine all meatloaf ingredients well. Shape into a loaf. Place in a bread pan.
- Bake uncovered for 45 minutes, or until internal temp reaches 160.
- Drain fat and let cool.
- Top with tomato sauce, ketchup, or mustard.
I really wanted to make the individual serving meatloaf recipe but couldn’t find the recipe on your site 🙁
Hi Susan! I have a few meatloaf single serve recipes in the cookbooks, but not yet on the website. Sorry! I’ll have to think about doing a new one to share here. Have you tried making the chicken parmesan meatball bowls?
Unfortunately our stove took a bit longer for it to cook. After 45 min it was only around 125° in the center. Otherwise, it was super good!