Recipe: How to Make Quick and Easy High-Fiber Meatloaf

Updated on February 10, 2018
akirchner profile image

Audrey is a cook who loves finding new recipes but tweaking them to a healthier alternative.

Looking for high-fiber recipes? Or even recipes higher in fiber? This meatloaf is a wonderful way to painlessly increase the fiber in your diet. Even though it is high fiber, it is delicious.

This is a standard meatloaf recipe that I experimented with. My first attempt was one I got from a high-fiber cookbook, but the result was way too dry.

The second time I made it, I decided to throw out the recipe and make up my own—and add Greek-style yogurt. That was just enough to get the moisture back into the meatloaf, and the result was perfect!

INGREDIENTS:

  • 1 pound leanest ground beef (substitute ground chicken, ground turkey, ground pork, etc. Ground turkey from the breast though will be quite dry so add extra yogurt)
  • 1 small onion chopped finely
  • 1 egg or substitute 2 egg whites or 1/4 cup egg substitute
  • 1/2 cup of non-fat Greek style plain yogurt
  • Salt and pepper to taste
  • 1 cup of oat bran
  • 2 tablespoons flax seed
  • Dash of Worcestershire sauce
  • Add more yogurt if mixture appears dry
  • Vegetable or olive oil spray
  • 1 medium sized can of petite diced tomatoes (drained - for topping)

PREPARATION:

  1. Heat oven to 350 degrees. Spray a 8-9 inch loaf pan with vegetable or olive oil spray.
  2. Combine all ingredients EXCEPT the petite diced tomatoes or whatever topping you are using.
  3. Mix well - it should have a cohesive consistency and not be too dry - or too wet.
  4. Turn into prepared pan and smooth out (or do freestyle or cook in other pans as noted).
  5. Place petite tomato slices on top of the meatloaf so they cover the top of the meatloaf and cover with foil loosely.
  6. Cook for 1 hour or until appropriate temperature is reached (see below).

I take a cake tester and poke tiny holes in the top of the meatloaf after I've placed the tomatoes on so that some of the extra juice runs into the meatloaf but it is fine without doing that.

Also can substitute regular oatmeal or quick-cooking oats for the oat bran.

More Suggestions

  • The idea sometimes is to do things quickly and do them simply.
  • When I do a meatloaf, it is with the idea that I'm making dinner, but that I'm usually also making more for the rest of the week and/or sandwiches.
  • I use the temperature and time in the oven to also cook a baked potato - even if we only eat half, we still have another left over.
  • Or cook a squash - such as acorn or butternut in a separate shallow dish covered with foil.
  • By combining all 3 things in the same baking session, I have effectively made an entire dinner or I have cooked a couple of extra items at the same time.
  • Serve the meatloaf with roasted potatoes and a salad or a vegetable and a baked potato.
  • Some people like to cook a meatloaf in a square or round pan - or a pie plate. You can also mound the meatloaf on a cookie sheet and cook that way as a loaf or free form.
  • Cook as mini loaves - if you do, cut the cooking time in half.
  • Add diced vegetables for another tasty variation (example: carrots and celery).
  • Internal temperature should be 160 for beef and pork.
  • Internal temperature should be 175 for chicken and turkey.
  • Always let meatloaf stand for 15-20 minutes before cutting for dinner.

Moist Turkey Meatloaf Recipe

Other Meatloaf Culinary Variations

  • Use steel-cut oats (1/2 to 1 cup) for a very dense meatloaf. This type of oatmeal absorbs a lot of liquid so the loaf should be fairly moist when it hits the pan.
  • Add various herbs such as oregano, basil, thyme, rosemary, tarragon.
  • Add 1/4 teaspoon dry mustard, 2 tablespoons brown sugar and 2 tablespoons vinegar for a BBQ flavored meatloaf.
  • Substitute mushrooms for topping or use cream of mushroom soup for topping or a mixture of both fresh and mushroom soup thick "gravy."
  • Add different shredded cheeses in small quantities.
  • Add chopped drained tomatoes to recipe and add more on top.
  • Add chopped sun-dried tomatoes to top sprinkled with a little bit of balsamic vinegar.
  • Add some chopped spinach to the meatloaf mixture and bake.

Summing It Up

Because a recipe is high fiber doesn't mean it has to be unpalatable. This is a great way to introduce added fiber to your diet and not even notice it!

Adding vegetables to the mix is also an excellent way to add extra fiber to this recipe or adding just plain oatmeal.

I added the flax seed because I figured since it was meatloaf, we would never even know it was there!

Questions & Answers

    © 2010 Audrey Kirchner

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      • akirchner profile image
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        Audrey Kirchner 8 years ago from Washington

        Thanks, springboard for commenting - try it - I think you will like it. I always grew up with tomatoes on our meatloaf but I really do like adding mushrooms and then putting mushroom soup on top, too!

      • Springboard profile image

        Springboard 8 years ago from Wisconsin

        I may well have to try this. I'm always interested in increasing fiber in my diet, and a meatloaf is the last place I'd ever think of to get it...but it makes perfect sense if you add in flax seed and oat bran—neither of which will really be noticed that much in the final dish.

        I love the idea of using cream of mushroom soup over the loaf as well. It's such a simple idea, and yet I never once thought of doing it. But it sounds like an interesting twist. I certainly have used cream of mushroom soup, say, with a pot roast in the crock pot for a quick, virtually effortless meal.

        Thanks for the great ideas.

      • akirchner profile image
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        Audrey Kirchner 8 years ago from Washington

        Thanks, prasetio for commenting - I love to cook but even more, I love to try to end on a healthy result. Again, thanks for reading.

      • prasetio30 profile image

        prasetio30 8 years ago from malang-indonesia

        You have great recipes. And I think you made healthy food and totally delicious. thanks for share with us.

      • akirchner profile image
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        Audrey Kirchner 8 years ago from Washington

        Peggy - yes - the Greek yogurt I think is especially good and you are right - what we don't really 'know' can't hurt us - I did get rave reviews on it when I made it so I'm always happy with that!

        Dolores - I also have always used rolled oats (I THINK if I'm not mistaken that oat bran is actually ground up rolled oats but it is much denser and thus I think more pack to the punch). When I made it that first time, I just thought it was 'too dry' though Bob liked it. Greek yogurt is supposed to be really good for you, too - so thought I'd just try a bit of it and see if I got the consistency back to where I liked it. It worked and I felt like I made it 'better somehow'. Thanks so much for commenting ladies!

      • Dolores Monet profile image

        Dolores Monet 8 years ago from East Coast, United States

        I've never heard of putting yogurt in a meatloaf but your recipe sounds great. I used to add rolled oats, but the oat bran and flax seed should really add a lot of fiber, good for us all!

      • Peggy W profile image

        Peggy Woods 8 years ago from Houston, Texas

        Great way to sneek in healthy ingredients without even noticing them. Never thought of adding yogurt...will give it a try.

      • akirchner profile image
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        Audrey Kirchner 8 years ago from Washington

        You're welcome, Habee - thanks for commenting! I've always done the oatmeal one too but read somewhere about adding oat bran to things so decided to give it a whirl though without the yogurt, it was rather on the dry side!

      • habee profile image

        Holle Abee 8 years ago from Georgia

        Never tried the oat bran, but I do sometimes add rolled oats. Thanks for the tip!

      • akirchner profile image
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        Audrey Kirchner 8 years ago from Washington

        Thanks, Darlene! I liked your surprise meatloaf one too!

      • Darlene Sabella profile image

        Darlene Sabella 8 years ago from Hello, my name is Toast and Jam, I live in the forest with my dog named Sam ...

        Great healthy meal, I still love the unhealthy meatloaf, and I do eat it when my doctor isn't looking, but this recipe is something I will try. Thanks for the share...

      • akirchner profile image
        Author

        Audrey Kirchner 8 years ago from Washington

        Thanks for commenting!

      • lovelypaper profile image

        Renee S 8 years ago from Virginia

        Honestly, the oat bran and yogurt doesn't sound so delicious in a meat loaf, but if you can't taste it, then it may be worth a try. Thanks for an interesting recipe.

      • akirchner profile image
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        Audrey Kirchner 8 years ago from Washington

        I actually thought to throw it in because it is so good for you - but then again, sour cream is so good too - I actually put a bit of sour cream in mashed potatoes and it always keeps it smooth. Thanks so much for commenting!

      • suziecat7 profile image

        suziecat7 8 years ago from Asheville, NC

        You always manage to come up with a different twist on an old recipe. I'll try yogurt next time (though I always put some sour cream in mine).

      • akirchner profile image
        Author

        Audrey Kirchner 8 years ago from Washington

        Ah kowality - stay tuned - I can give you many more recipes! Thanks so much for stopping in!

      • kowality profile image

        kowality 8 years ago from Everywhere

        I love Meatloaf, but always made it the same. Thank You for shifting my "Meatloafers Block"

      • akirchner profile image
        Author

        Audrey Kirchner 8 years ago from Washington

        Thanks Sandy for commenting - it really kept it nice and moist - I like a good 'sturdy' meatloaf but I don't like it to be too dry so this really worked - and yogurt is so good for you, too!

      • Sandyspider profile image

        Sandy Mertens 8 years ago from Wisconsin, USA

        Never tried this with yogurt before. Thanks for the recipe.

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