Classic Lighter Beef Meatloaf with Ketchup Glaze
The diner classic made lighter: lean beef with hidden grated veggies and oats, brushed with a tangy-sweet ketchup glaze and served with garlicky green beans.
Diet swaps
- Gluten-free: Use certified gluten-free oats.
- Dairy-free: Use unsweetened almond or oat milk.
Check labels on packaged foods if you have an allergy or celiac disease.
Ingredients
- 1 1/2 lb 93% lean ground beef
- 1/2 cup Old-fashioned oats
- 1 Egg
- 1/4 cup 2% milk
- 1 Onion, grated
- 1 Carrot, finely grated
- 1 Zucchini, grated and squeezed dry
- 1 clove Garlic, minced
- 1 tbsp Worcestershire sauce
- 1 tsp Italian seasoning
- 1/3 cup Ketchup
- 1 tbsp Brown sugar
- 1 tsp Dijon mustard
- 1 lb Green beans, trimmed
- 1 tsp Extra-virgin olive oil
Directions
- Heat the oven to 375°F and line a sheet pan with parchment.
- Soak the oats in the milk for 5 minutes. Add the beef, egg, onion, carrot, zucchini, garlic, Worcestershire, Italian seasoning, 1 tsp salt and pepper and mix gently with your hands.
- Shape into a 9x5-inch loaf on the pan. Stir the ketchup, brown sugar and Dijon and spread half over the top.
- Bake 45 minutes, brush with the rest of the glaze and bake 10 to 15 minutes more until 160°F inside. Rest 10 minutes.
- While it rests, sauté the green beans in the oil with a pinch of salt for 6 to 8 minutes. Serve with the sliced meatloaf.
Calorie breakdown
Beef 170 · oats 25 · green beans 23 · ketchup 17 · egg 12 · brown sugar 9 · onion 8 · olive oil 7 · zucchini 6 · milk 5 · carrot 4 · Worcestershire 2 · garlic 1 · Dijon 1 · seasoning 1
💡 Lighter tip: Shaping the loaf on a sheet pan instead of a loaf pan lets the fat drain away and gives more crispy glazed edges.
Helpful for this recipe
Instant-read thermometerShop on Amazon →Half sheet pansShop on Amazon →How to choose real extra virgin olive oilRead the guide →Our guide to safe, non-toxic cookwareSee picks →