A lower-calorie way to make Meatloaf
Kiwi meatloaf kept juicy with grated vegetables and oats
Lean beef, grated courgette and carrot, oats and a sharp tomato glaze produce a moist meatloaf dinner at about 460 calories.
Lean meatloaf dries out when fat is removed without replacing moisture. Grated courgette and carrot solve that problem, but only after excess courgette water is squeezed out. Oats bind the juices, and the loaf bakes free-form on a rack so rendered fat can leave. A thin tomato glaze supplies the familiar sticky top rather than a blanket of bacon.
What changes—and what stays
From often 600–800 kcal with fatty mince, bacon wrap and sugary glaze to 460 calories
Mix 1 kg lean mince with 500 g grated vegetables and 100 g oats, bake on a rack without bacon, and use a 90 g tomato glaze. Worcestershire sauce, garlic and onion season the centre, while a reduced tomato-mustard glaze concentrates sweet-acid flavour on the exposed surface.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Mix 1 kg lean mince with 500 g grated vegetables and 100 g oats, bake on a rack without bacon, and use a 90 g tomato glaze | Worcestershire sauce, garlic and onion season the centre, while a reduced tomato-mustard glaze concentrates sweet-acid flavour on the exposed surface. |
How the flavor stays
Worcestershire sauce, garlic and onion season the centre, while a reduced tomato-mustard glaze concentrates sweet-acid flavour on the exposed surface.
A cost rule that survives inflation
Carrot, courgette and oats increase the number of slices from one mince purchase, and the loaf provides planned lunch leftovers without separate deli meat.
Ingredients for 8
Measure first; timing is part of how this recipe uses less fat.
- 1 kglean beef mince
- 300 gcourgette
- 200 gcarrot
- 200 gonion
- 100 grolled oats
- 2eggs
- 25 mlWorcestershire sauce
- 70 gtomato sauce
- 20 gmustard
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Squeeze only the watery vegetable
Grate courgette and carrot, squeeze the courgette firmly in a towel, then soften onion separately and cool it before mixing.
Look for: Courgette forms a damp clump without dripping and the cooked onion is cool enough not to tighten the mince.
Step 2 · follow the visible cue
Mix until combined, not springy
Fold beef, vegetables, oats, eggs and seasoning with open fingers and stop as soon as no dry oats or unmixed pockets remain.
Look for: The mixture holds together when pressed but is loose and craggy rather than elastic like sausage meat.
Step 3 · follow the visible cue
Shape free-form on a draining rack
Form a broad loaf of even thickness on baking paper over a rack and bake at 190°C, allowing juices and rendered fat to drain below.
Look for: The loaf keeps its shape, has no fat pool at its sides and reaches 71°C at the centre.
Step 4 · follow the visible cue
Glaze late and rest before slicing
Brush the tomato-mustard glaze on for the last fifteen minutes, then rest ten minutes and cut eight thick slices with mash and greens.
Look for: The glaze is tacky rather than burnt and each slice stays moist without crumbling on the knife.
Calories at the same serving size
207 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 8 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Chill slices for three days or freeze individually. Reheat covered or use cold in a sandwich with salad and mustard.
Chill slices for three days or freeze individually. Reheat covered or use cold in a sandwich with salad and mustard.
Frequently asked questions
Can I use pork and beef together?
Yes, but pork mince may raise the fat; use the package values to revise the estimate.
Why did my loaf crumble?
Very coarse vegetables, omitted eggs or slicing before the ten-minute rest can weaken the structure.
- lean beef mince1 kg
- courgette300 g
- carrot200 g
- onion200 g
CaloNote · mobile analysis example
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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