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Healthy Turkey Meatloaf {Low Carb, GF, Low Calorie}

May 18, 2020

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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! Low Calorie + Low Carb + Gluten Free

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! Low Calorie + Low Carb + Gluten Free

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 one your family will definitely approve of!

For more meatloaf ideas, you can also try Low Carb Buffalo Chicken Meatloaf and Carrot Zucchini Meatloaf. Also, so yummy!

Click here to pin this recipe!

Healthy Turkey Meatloaf

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.

how to make turkey meatloaf

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!

sheet pan turkey meatloaf

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.

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! Low Calorie + Low Carb + Gluten Free

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!

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! Low Calorie + Low Carb + Gluten Free

What To Serve With Your Meatloaf

  • Cooked Vegetables – Green Beans, Cauliflower, Broccoli, Zucchini, Side Salad
  • 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
Click here to pin this recipe!

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Healthy Turkey Meatloaf

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! Low Calorie + Low Carb + Gluten Free

Author Skinny Fitalicious
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4 servings
Calories 271 kcal
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! Low Calorie + Low Carb + Gluten Free
5 from 6 votes
Print

Ingredients

  • 1.25 lb ground turkey 93% fat free or ground chicken
  • 1/3 cup Gluten Free Rolled Oats
  • 1/3 cup white onion diced
  • 2 tbsp sugar free ketchup
  • 1/4 cup sugar free ketchup for the top
  • 1 tbsp extra virgin olive oil
  • 2 tsp Gluten Free Worcesterchire sauce
  • 4 cups green beans
  • 1 tbsp dried parsley
  • salt and pepper to taste

Instructions

  1. Preheat the oven to 425 F. Line a large baking sheet with tin foil.

  2. Place the gluten free rolled oats in a blender. Blend on high 1-2 minutes until it becomes a flour-like consistency.

  3. 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.

  4. 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.

  5. Using a pastry brush, brush the remaining 1/4 cup of ketchup on top of the meatloaf. Bake 15 minutes in the oven.

  6. 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.

  7. Remove from the oven and slice into 8 slices. Serve immediately with the green beans.

  8. Store the meatloaf in the refrigerator up to 5 days or in the freezer up to 60 days.

Recipe Notes

  • My Amazon shop has more products similar to those used for this recipe and that I recommend to my nutrition clients.
Course Dinner, Lunch
Cuisine American
Keyword egg free, gluten free, ground turkey, healthy, ketchup, low calorie, low carb, meatloaf, sheet pan, turkey
Nutrition facts per serving (1serving)
Calories 271 kcal
Fat 7 g
Saturated Fat 1 g
Cholesterol 78 mg
Sodium 397 mg
Potassium 718 mg
Carbohydrates 16 g
Fiber 4 g
Sugar 6 g
Protein 36 g
Vitamin A 794 %
Vitamin C 15 %
Calcium 55 %
Iron 3 %

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What I Used For The Recipe

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! Low Calorie + Low Carb + Gluten Free
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! Low Calorie + Low Carb + Gluten Free

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

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    Recipe Rating




  1. Doris says

    October 5, 2020 at 3:40 pm

    I absolutely loved this recipe! Was easy to put together and turned out delicious! Will keep this for future use! Thank you!

    Reply
  2. Jacqueline Boltz says

    December 30, 2020 at 4:52 am

    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!

    Reply
  3. Allison says

    June 23, 2021 at 1:18 pm

    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!

    Reply
  4. Noni says

    June 27, 2021 at 5:54 pm

    This is one of my favorite recipes! I make it all the time now. Healthy and delicious

    Reply
    • Willa says

      February 20, 2022 at 9:45 pm

      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!

      Reply
  5. Emily Silver says

    September 13, 2021 at 2:28 pm

    Hi there! I don’t see the parsley anywhere in the recipe. Can you advise on the quantity? Thanks!

    Reply
    • Megan says

      September 13, 2021 at 3:58 pm

      It should be one tablespoon. I just updated it. Thanks for the catch!

      Reply
  6. Lana says

    October 27, 2021 at 2:21 pm

    No egg?

    Reply
    • Megan says

      October 28, 2021 at 9:23 am

      Correct, no egg. The olive oil takes its place.

      Reply
  7. Kim says

    January 7, 2022 at 11:57 am

    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

    Reply
    • Megan says

      January 7, 2022 at 12:14 pm

      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.

      Reply
  8. Jazlyne says

    November 2, 2022 at 5:47 pm

    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!

    Reply
    • Megan says

      November 3, 2022 at 8:33 am

      Everything listed under the ingredients is included in the nutrition calculation!

      Reply

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Megan is a nutrition practitioner, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 lose weight after losing 80 pounds herself. Here you get low calorie recipes for weight loss that balance hormones. Learn more about my weight loss programs HERE!

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