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Healthy Lean Meatloaf Recipe with High-Protein Savory Sauce

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A healthy and satisfying lean meatloaf made with ground turkey or chicken, cottage cheese, and a tangy high-protein savory sauce. Perfect for comfort food without the heaviness.

Ingredients

Scale
  • 1 lb lean ground turkey or chicken
  • ½ cup low-fat cottage cheese, small-curd
  • 1 large egg, room temperature
  • ½ cup finely chopped onion
  • 2 cloves garlic, minced
  • ⅓ cup rolled oats
  • 2 tbsp Worcestershire sauce
  • 1 tsp dried thyme
  • Salt and freshly ground black pepper, to taste
  • ½ cup plain Greek yogurt (2%)
  • 2 tbsp low-sodium soy sauce
  • 1 tbsp Dijon mustard
  • 1 tbsp apple cider vinegar
  • 1 tsp smoked paprika
  • Freshly ground black pepper, to taste

Instructions

  1. Preheat your oven to 375°F (190°C). Line your baking dish or sheet with parchment paper.
  2. In your mixing bowl, combine the ground turkey (or chicken) with cottage cheese. Mix gently but thoroughly.
  3. Add the egg, finely chopped onion, minced garlic, and rolled oats. Stir to distribute evenly.
  4. Pour in Worcestershire sauce and sprinkle dried thyme, salt, and black pepper. Mix just enough to combine.
  5. Shape the mixture into a loaf on your prepared pan or into the loaf pan. Pat the surface lightly to smooth the top.
  6. Bake for about 45-50 minutes. Around 30 minutes in, baste with a little of the savory sauce or cover loosely with foil if edges brown too quickly.
  7. While the meatloaf bakes, prepare the savory sauce by whisking together Greek yogurt, soy sauce, Dijon mustard, apple cider vinegar, smoked paprika, and black pepper until smooth.
  8. About 10 minutes before baking finishes, spoon or brush some sauce over the top of the meatloaf. Return to the oven uncovered to let the sauce set and slightly caramelize.
  9. Use a food thermometer to confirm the internal temperature is 165°F (74°C).
  10. Remove from oven and let rest for 10 minutes before slicing.

Notes

Do not overmix the meat mixture to avoid a tough meatloaf. Use parchment paper to prevent sticking and ease cleanup. Baste with sauce during baking to keep moist. Rest meatloaf before slicing to lock in juices. For gluten-free, substitute oats with almond flour. For dairy-free, use coconut yogurt and mashed silken tofu instead of Greek yogurt and cottage cheese.

Nutrition

Keywords: healthy meatloaf, lean meatloaf, high-protein sauce, ground turkey recipe, comfort food, low-fat meatloaf, easy meatloaf recipe

Find it online: https://perkypan.com/healthy-lean-meatloaf-recipe-with-high-protein-savory-sauce-easy-step-by-step/