Recipe: Meatloaf

I’m currently working on cutting down on the amount of refined carbs and increasing protein intake, in order to get some energy boost after work to fuel my workouts and study sessions for my credentialing exams (first one is tomorrow – eek!). Having to squeeze into a bathing suit for our upcoming Dominican Republic trip is also a good incentive as well…

I’ve been looking around for a meatloaf recipe that does not call for bread or breadcrumbs as binders. This one I’ve found in a Betty Crocker cookbook calls for quick-cooking oats, which adds some nice fiber and even more protein to the beef.

Recipe adapted from Betty Crocker Cookbook


  • 1 lb 85% lean beef
  • 1/2 cup finely minced onion
  • 1 egg
  • 1/2 cup quick cooking oats
  • 1 tbsp
  • 1/4 cup milk
  • 1 tbsp paprika
  • 1 tsp salt
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp dry mustard
  • 1/4 tsp cayenne
  • 1 tsp pepper
  • 1/2 to 3/4 cup ketchup


  1. Preheat oven to 350 F.
  2. Add all ingredients EXCEPT KETCHUP into mixing bowl and mix well. Shape into a loaf and put in a 8 x 5 loaf pan. Note that the loaf pan won’t be completely filled.
  3. Coat top of meatloaf with ketchup.
  4. Bake for about 1 hr 20 mins, or until meatloaf is cooked to an internal temperature of 160F.

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