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Healthy Turkey Meatloaf baked on a sheet pan. This easy low calorie dinner recipe is simple to make, egg free, hearty, gluten free and family approved!
Meatloaf dinners happen monthly in our house and I love it! Meatloaf is such an easy way to get a healthy dinner on the table with minimal effort and this classic recipe is the best turkey meatloaf that your family will definitely love!
And if you love meatloaf as much as I do, then you should try my one pound meatloaf recipe, chicken meatloaf and meatloaf with veggies. Also, so yummy!
Healthy Meatloaf with Ground Turkey
This meatloaf is made healthy with ground turkey, oats, sugar-free ketchup, onions, parsley and extra virgin olive oil. Simple ingredients that you already have on hand!
It's an easy throw together meal that's low calorie, gluten free and so delicious! Perfect for weeknight dinners or meal prepping. I like to make a double batch and freeze one meatloaf for a rainy day. You can freeze it up to 60 days.
What You Need
- 93% Lean Ground Turkey (or ground chicken)
- Gluten Free Rolled Oats
- Extra Virgin Olive Oil
- Dried Parsley or fresh
- White Onion
- Ketchup (sugar free or low sugar)
- Salt and Pepper
How To Lighten Up Turkey Meatloaf
I make simple swaps to lower the calories while keeping the meatloaf equally delicious! First, swapping breadcrumbs for gluten free oats ground into flour. Oats are one of my favorite replacements and act as a great high fiber binder. A much healthier option than breadcrumbs!
Second, sugar-free ketchup is used. Most ketchups have a TON of added sugar or high-fructose corn syrup. A sugar-free or lower sugar ketchup will have fewer calories and have less impact on hunger hormones.
Also, olive oil replaces the eggs. While eggs are a healthy option, olive oil adds an extra juicy texture which is needed when you're working with a leaner meat like turkey.
How To Make Meatloaf From Scratch
Making meatloaf from scratch is super simple! Just combine all the meatloaf ingredients in a mixing bowl and incorporate the ingredients well with your fingers. Careful not to over mix as that will will result in a meatloaf that's not as tender.
How To Make Meatloaf On A Sheet Plan
Making meatloaf on a sheet pan is super simple. It's actually my preferred method as getting meatloaf out of a loaf pan can be tricky unless you're using parchment paper.
A sheet pan makes it super easy to bake, slice and serve meatloaf! To bake meatloaf on a sheet pan, line a baking sheet with foil or a nonstick baking mat then transfer the meat mixture to the baking sheet and form into a meatloaf with your hands.
If you're making this recipe, brush the reserved ketchup on top of the meat mixture before baking. It will give the meatloaf a nice glaze and it will taste extra juicy and flavorful!
What To Serve With Your Meatloaf
- Cooked Vegetables - Green Beans, Cauliflower, Broccoli, Zucchini, Side Salad like a tomato salad with chickpeas, low calorie pasta salad recipe, or healthy caesar salad recipe.
- Lentils - Cooked on the side or you can add cooked lentils to the meatloaf itself to increase the serving sizes of the recipe.
- Cauliflower Mash
- Lighter Mashed Potatoes
- Soup - the best vegetable soup would go well with this turkey meatloaf recipe, a tomato soup with protein, or a healthy broccoli cheese soup!
Healthy Turkey Meatloaf
Ingredients
- 1.25 lb ground turkey 93% fat free or ground chicken
- 1/3 cup Gluten Free Rolled Oats or regular oats
- 1/3 cup white onion diced
- 2 tablespoons sugar free ketchup
- 1/4 cup sugar free ketchup for the top
- 1 tablespoon olive oil
- 2 teaspoons Gluten Free Worcesterchire sauce
- 4 cups green beans
- 1 tablespoon dried parsley
- Salt and pepper to taste
Instructions
- Preheat the oven to 425 F. Line a large baking sheet with tin foil.
- Place the gluten free rolled oats in a blender. Blend on high 1-2 minutes until it becomes a flour-like consistency.
- Transfer the blended oat, ground turkey, white onion, extra virgin olive oil, Worcesterchire, parsley and 2 tablespoons of the ketchup with salt and pepper to a large mixing bowl.
- Combine the mixture in the bowl with your fingers until all ingredients appear evenly dispersed. Transfer the meat mixture to the prepared sheet pan. Form the meat mixture with your hands into the shape of meatloaf.
- Using a pastry brush, brush the remaining 1/4 cup of ketchup on top of the meatloaf. Bake 15 minutes in the oven.
- After 15 minutes, add the green beans to the sheet pan and spray lightly with avocado spray and add salt and pepper. Bake another 15 minutes or until the meat is cooked through.
- Remove from the oven and slice into 8 slices. Serve immediately with the green beans.
- Store the meatloaf in the refrigerator up to 5 days or in the freezer up to 60 days.
Nutrition
Tried this last night to potentially use for meal prep and it was so easy and delicious. I was skeptical about the rolled oats but it was perfect. I ran out of olive oil so I subbed using coconut oil. Worked out great, of course I had to melt it first. The green beans were delicious, simple, and sooooo convenient. No additional pots necessary and were juicy from the meatloaf. I did 2 portions on one large pans for my larger family.
Looking forward to making this tomorrow. It says 4 servings but then you wrote cut into 8 slices. So a serving size is 2 slices at 271 calories each or 271 for both?
Yes, serving size would be 2 slices.
Is it ok to mix it up and then leave in the refrigerator for next day?
Yes!
I would like to add lentils as suggested. Please advise the quantity for this recipe. Thanks
I would add 1/2 cup cooked lentils to the ground turkey.
Hi there! I love your recipe but was wondering if the nutritional values you added at the end included the green beans with it? or is it just for the meatloaf itself. Thank you!
Everything listed under the ingredients is included in the nutrition calculation!
I haven't made this yet but I would like to know what size is a serving ? Seems to be 1/4th of the entire thing but how much is that ? ( if you know it would help)
Thanks
There is 1.25 pounds of ground turkey used in the recipe. 1 pound equals 16 ounces so 1.25 pounds divided by 4 equals 5 ounces of meat per serving. Generally, I eyeball recipes by dividing into fours but if you are trying to be perfect (which I never recommend with my clients) then you have to do a little math and use a food scale.
No egg?
Correct, no egg. The olive oil takes its place.
Hi there! I don’t see the parsley anywhere in the recipe. Can you advise on the quantity? Thanks!
It should be one tablespoon. I just updated it. Thanks for the catch!
This is one of my favorite recipes! I make it all the time now. Healthy and delicious
This was so filling and wonderful. Substituting the oats for breadcrumbs is genius! I never would have thought of it. I also can’t believe I’ve never not used a bread pan for a meatloaf before-I like it way better on a sheet pan. Tasted delicious, and it was even more fabulous without the guilt. Comfort food for sure, and I know I’ll use this recipe again and again. Thank you!
Amazing recipe! I’ve never liked meatloaf much growing up but this… Moist, flavorful, AND low calorie?! I had 3 lbs of turkey meat so I made two 1.5lb loafs. I added some season salt, Tony’s, thyme, garlic, subbed italian breadcrumbs, and served with roasted green beans. My boyfriend will love this as soon as he gets home, thank you!
I made this for the 1st time last night and it was AMAZING! I’m very picky on my meatloaf and so is my boyfriend and we both loved it! I didn’t even blend my oats just mixed them in and didn’t have to use salt or pepper! Definitely a keeper recipe!
I absolutely loved this recipe! Was easy to put together and turned out delicious! Will keep this for future use! Thank you!