A Delicious Twist on a Classic Dish
Imagine enjoying a savory, satisfying meatloaf that not only tastes incredible but also packs a nutritional punch. Traditional meatloaf is often rich and comforting, but this Broccoli Boosted Meatloaf takes it to the next level by adding fiber-rich vegetables, heart-healthy oatmeal, and creamy cheese.
Whether you’re looking for a healthier alternative to classic meatloaf, a nutrient-dense meal for the family, or a way to sneak more veggies into your diet, this recipe is the perfect solution. It’s easy to make, full of flavor, and wonderfully satisfying.
Let’s explore this nutritious and tasty meatloaf recipe that will keep you full, energized, and coming back for more!
Why You’ll Love This Broccoli Boosted Meatloaf
✔️ Packed with Nutrients: Loaded with fiber, vitamins, and antioxidants from broccoli, carrots, and oatmeal.
✔️ Lower in Carbs: Uses oatmeal instead of breadcrumbs for a more wholesome texture.
✔️ Protein-Packed: Eggs and cheese boost protein levels, making this dish filling and satisfying.
✔️ Flavorful & Moist: The tomato topping and fresh herbs add an irresistible depth of flavor.
✔️ Kid-Friendly: A great way to sneak veggies into meals without sacrificing taste.
Ingredients for Broccoli Boosted Meatloaf
| Ingredient | Quantity | Health Benefits |
|---|---|---|
| Broccoli | 300g | Rich in fiber, vitamins C & K, and antioxidants |
| Baking Powder | 1 tsp | Adds lightness and improves texture |
| Carrot | 1 large, grated | High in beta-carotene for immune support |
| Oatmeal | 1 cup (200g) | Provides fiber and heart-healthy nutrients |
| Eggs | 2 | Binds the ingredients and adds protein |
| Salt & Black Pepper | ⅓ tsp each | Enhances flavor and seasoning balance |
| Cheese | 80g, grated | Adds creamy texture and rich taste |
| Green Onion | 1, finely chopped | Adds freshness and mild onion flavor |
| Olive Oil | 1 tbsp | Used for greasing and healthy fats |
For the Tomato Topping:
| Ingredient | Quantity | Purpose |
|---|---|---|
| Tomatoes | 2, finely chopped | Adds a juicy, tangy finish |
| Onion | 1, finely chopped | Enhances depth of flavor |
| Garlic | 2 cloves, minced | Provides a robust, aromatic taste |
| Italian Seasoning | 1 tsp | Brings warmth and herbal notes |
| Fresh Parsley | 1 tbsp, chopped | Adds a refreshing finish |
| Olive Oil | 1 tsp | Helps sauté the ingredients |
Step-by-Step Cooking Instructions
1. Preheat the Oven
- Preheat your oven to 180°C (350°F) so it’s ready when your meatloaf is assembled.
2. Prepare the Broccoli
- Wash and trim the broccoli florets.
- Steam or blanch them until tender but not mushy.
- Drain well and allow to cool before adding to the mixture.
3. Mix the Ingredients
- In a large mixing bowl, combine the steamed broccoli, baking powder, grated carrot, oatmeal, eggs, salt, black pepper, cheese, and chopped green onion.
- Mix well until all ingredients are evenly distributed.
4. Shape the Meatloaf
- Grease a baking dish with a light coat of olive oil.
- Transfer the meatloaf mixture into the dish and shape it into a compact loaf.
5. Bake the Meatloaf
- Place the dish in the preheated oven and bake for 20-25 minutes, or until the top is golden brown and the internal temperature reaches 70°C (160°F).
6. Prepare the Tomato Topping
- While the meatloaf bakes, chop the tomatoes, onion, and garlic.
- Heat 1 tsp olive oil in a skillet over medium heat.
- Add the onion and garlic, cooking for 1-2 minutes until fragrant.
- Stir in the chopped tomatoes and Italian seasoning.
- Cook for 3-5 minutes, stirring occasionally, until the tomatoes break down into a chunky sauce.
- Remove from heat and stir in fresh parsley.
7. Serve & Enjoy!
- Let the meatloaf rest for a few minutes before slicing.
- Spoon the warm tomato topping over each serving.
- Enjoy with a side salad, roasted vegetables, or mashed potatoes.
Nutritional Breakdown (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~280 kcal |
| Protein | 14g |
| Carbohydrates | 32g |
| Fiber | 6g |
| Healthy Fats | 8g |
This meal is balanced, protein-rich, and full of essential nutrients, making it a perfect healthy alternative to traditional meatloaf.
Expert Tips for the Best Broccoli Boosted Meatloaf
🔹 Chop broccoli finely for an even texture.
🔹 Use sharp cheese like Parmesan for a stronger flavor.
🔹 Don’t skip the oatmeal—it keeps the meatloaf moist and hearty.
🔹 For extra protein, add lean ground turkey or chicken.
🔹 Let it rest for 5 minutes before slicing to retain moisture.
Frequently Asked Questions (FAQ)
1. Can I use frozen broccoli instead of fresh?
Yes! Simply thaw and drain well before adding to the mix.
2. Can I make this recipe gluten-free?
Absolutely! Swap the oatmeal for gluten-free oats or almond flour.
3. How do I store leftovers?
Store in an airtight container in the fridge for up to 3 days.
4. Can I freeze this meatloaf?
Yes! Wrap slices in foil and freeze for up to 2 months.
5. What can I serve with this meatloaf?
Try it with mashed potatoes, quinoa, roasted veggies, or a green salad.
6. How can I make it spicier?
Add red pepper flakes or cayenne pepper to the mixture for a little heat!
Final Thoughts: A Delicious and Nutritious Meatloaf for Everyone
This Broccoli Boosted Meatloaf is proof that healthy food can be both delicious and satisfying. Packed with fiber-rich vegetables, protein, and wholesome oats, it’s a perfect meal for busy families, meal preppers, or anyone looking to eat healthier.
Try this easy, nutritious meatloaf today and enjoy a tasty twist on a classic favorite!
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Nutritious and Tasty: Broccoli Boosted Meatloaf for a Healthier Plate!
- Total Time: 35 minutes
- Yield: 4–6 servings 1x
Description
Looking for a healthier, veggie-packed alternative to traditional meatloaf? This Broccoli Boosted Meatloaf is a nutritious, flavorful, and satisfying dish that combines fiber-rich broccoli, wholesome oatmeal, and creamy cheese into a delicious, protein-packed meal.
Ingredients
For the Meatloaf:
- 300g broccoli, steamed and chopped
- 1 large carrot, grated
- 1 cup (200g) oatmeal
- 2 eggs, beaten
- 1 tsp baking powder
- ⅓ tsp salt
- ⅓ tsp black pepper
- 80g cheese, grated (cheddar or Parmesan work best)
- 1 green onion, finely chopped
- 1 tbsp olive oil (for greasing the pan)
For the Tomato Topping:
- 2 tomatoes, finely chopped
- 1 onion, finely chopped
- 2 garlic cloves, minced
- 1 tsp Italian seasoning
- 1 tbsp fresh parsley, chopped
- 1 tsp olive oil
Instructions
1. Preheat the Oven
Preheat your oven to 180°C (350°F) to ensure an even cooking temperature.
2. Prepare the Broccoli
- Rinse and trim the broccoli florets.
- Steam or blanch them until tender but not mushy (about 3-5 minutes).
- Drain well and allow them to cool slightly before finely chopping.
3. Mix the Ingredients
- In a large mixing bowl, combine steamed broccoli, grated carrot, oatmeal, eggs, baking powder, salt, black pepper, grated cheese, and green onion.
- Mix everything thoroughly until well incorporated.
4. Shape and Bake the Meatloaf
- Lightly grease a baking dish with olive oil.
- Transfer the mixture to the dish and shape it into a compact loaf.
- Bake for 20-25 minutes, or until the top is golden brown and the internal temperature reaches 70°C (160°F).
5. Make the Tomato Topping
- While the meatloaf bakes, heat 1 tsp olive oil in a skillet over medium heat.
- Add onion and garlic, cooking for 1-2 minutes until fragrant.
- Stir in chopped tomatoes and Italian seasoning, cooking for 3-5 minutes until the mixture thickens slightly.
- Remove from heat and mix in fresh parsley.
6. Serve & Enjoy!
- Let the meatloaf rest for 5 minutes before slicing.
- Spoon the savory tomato topping over each serving.
- Enjoy with roasted vegetables, quinoa, or a fresh salad!
Notes
- Substitute gluten-free oats for a gluten-free version.
- For extra protein, mix in lean ground chicken or turkey.
- Add spices like paprika or cumin for a flavor boost.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Dish
- Method: Baking
- Cuisine: Healthy