High-Fibre Beef and Lentil Meatloaf
Enjoy a comforting twist on a classic meatloaf! Made with lean beef and fibre-rich lentils, this high-protein meatloaf is full of flavour and fibre.
- Suitable for diets:
- High-Fiber
- High-Protein
Servings: slices
Why Diabetes Friendly?
- Protein-Rich Ingredients: Extra-lean ground beef, lentils, and egg provide protein, which can help support fullness and make meals more satisfying. Protein also helps balance the carbohydrates contributed by the lentils and oats.
- Fibre-Rich Lentils: One cup of cooked lentils adds dietary fibre and plant-based protein. Fibre helps slow carbohydrate digestion and can support steadier blood sugar levels.
- Whole-Grain Oats: The oats provides fibre and helps bind the meatloaf without relying on refined white breadcrumbs. Oats also contain beta-glucan, a type of soluble fibre.
- Extra-Lean Beef: Using extra-lean ground beef provides protein while limiting saturated fat compared with regular ground beef. Managing saturated fat intake is important for cardiovascular health, particularly for people living with diabetes.
- Added Vegetables: Grated carrots, onions, and garlic add flavour, moisture, and nutrients without needing extra fat or sugary sauces.
- Lower-Sugar Glaze: The glaze uses no-sugar-added ketchup, balsamic vinegar, and Dijon mustard instead of a traditional glaze containing brown sugar. This helps limit added sugar, although the glaze still contains some naturally occurring carbohydrates.
- Baked Preparation: Baking the meatloaf requires little added fat compared with frying. The recipe also allows excess cooking liquid and rendered fat to be drained before serving.
- Balanced Carbohydrate Sources: Lentils and oats contribute carbohydrates along with fibre and protein. These ingredients can fit into a diabetes-conscious eating pattern when portions are considered.
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Equipment
- 9x5-inch loaf pan
- Large mixing bowl
- Small mixing bowl
- Box grate
Ingredients
For the Meatloaf
- onion (grated) 1 small
- carrot (grated) 1 medium
- brown lentils (canned, rinsed, and well-drained) 1 cup
- ground beef ((454 g) extra-lean ) 1 lb
- garlic (minced) 2 cloves
- egg 1 large
- quick-cooking oats ½ cup
- tomato paste 2 tbsp
- Worcestershire sauce 1 tbsp
- dried thyme 1 tsp
- smoked paprika 1 tsp
- salt ½ tsp
- black pepper ¼ tsp
For the Glaze
- ketchup (no-sugar-added ) 3 tbsp
- balsamic vinegar 1 tbsp
- Dijon mustard 1 tsp
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Cooking Tips
- Drain Lentils Thoroughly: Make sure the cooked lentils are well-drained before mixing. Excess moisture can make the meatloaf too soft and difficult to slice.
- Avoid Over-mixing Meat: Gently combine the beef, lentils, vegetables, and seasonings until just incorporated. Over-mixing can result in a dense, tough texture.
- Choose Lower-Sodium Condiments: Look for reduced-sodium Worcestershire sauce, ketchup, and Dijon mustard when available. You can also slightly reduce the added salt to help manage sodium intake.
- Increase Vegetable Content: Add finely chopped mushrooms or extra grated carrots for additional vegetables and moisture. If increasing the vegetables, adjust the oats as needed to maintain the meatloaf's structure.
- Check Internal Temperature: Use a meat thermometer to confirm the centre reaches 160°F (71°C). Allow the meatloaf to rest for 10 minutes before slicing to help it hold together.
- Plan Balanced Portions: Serve with non-starchy vegetables such as roasted broccoli, green beans, or a leafy salad. If adding potatoes, rice, or another starchy side, account for the carbohydrates already present in the lentils and oats.
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Instructions
- Preheat to 375°F (190°C). Lightly grease a 9 × 5-inch loaf pan or line it with parchment paper, leaving some overhang for easy removal.
- Grate the onion and carrot using a box grater. Gently squeeze excess liquid from the grated onion using a clean kitchen towel or fine-mesh strainer. The vegetables should remain moist but not dripping wet.1 small onion, 1 medium carrot
- In a large mixing bowl, lightly mash lentils with a fork, leaving some whole for texture.1 cup brown lentils
- To the bowl, add the ground beef, onion, carrot, garlic, egg, oats, tomato paste, Worcestershire sauce, thyme, paprika, salt, and black pepper. Mix gently until just combined, being careful not to overmix. The mixture should be moist but hold together. If excessively wet, add 1–2 additional tablespoons of oats.1 lb ground beef, 2 cloves garlic, 1 large egg, ½ cup quick-cooking oats, 2 tbsp tomato paste, 1 tbsp Worcestershire sauce, 1 tsp dried thyme, 1 tsp smoked paprika, ½ tsp salt, ¼ tsp black pepper
- Let the mixture sit for 5–10 minutes to allow the oats to absorb excess moisture from the grated vegetables.
- Spoon the mixture into the prepared 9 × 5-inch loaf pan, spreading it evenly and gently pressing it into the corners without packing it too tightly. Smooth the top with a spatula.
- In a small bowl, whisk together ketchup, balsamic vinegar, and Dijon mustard. Spread evenly over the top of the meatloaf.3 tbsp ketchup, 1 tbsp balsamic vinegar, 1 tsp Dijon mustard
- Bake uncovered for approximately 55–65 minutes, or until the centre reaches an internal temperature of 160°F (71°C). Because the grated vegetables release moisture during cooking, some liquid may accumulate around the edges of the pan.
- Allow the meatloaf to rest in the pan for 10 minutes before carefully draining any accumulated liquid. Lift the meatloaf out using the parchment overhang or carefully transfer it to a cutting board. Slice and serve.
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FAQ
- Is this meatloaf suitable for people with diabetes?
This meatloaf can fit into a diabetes-conscious eating plan because it combines protein-rich extra-lean beef with fibre-containing lentils, oats, and vegetables. Portion size and any carbohydrate-containing side dishes should still be considered. - Can I replace the ground beef with ground turkey?
Yes. Lean ground turkey can replace extra-lean ground beef for a different flavour and fat profile. Choose a lean variety and cook the meatloaf to an internal temperature of 165°F (74°C). - Can I make this meatloaf gluten-free?
Yes, potentially. Use certified gluten-free oats and verify that the Worcestershire sauce, ketchup, Dijon mustard, and other packaged ingredients are gluten-free. - Can I prepare this meatloaf ahead of time?
Yes. Assemble the meatloaf and glaze, cover, and refrigerate until ready to bake, preferably within 24 hours. Alternatively, cook it in advance and refrigerate leftovers in an airtight container for 3–4 days. - How can I make this meatloaf lower in sodium?
Reduce or omit the ½ teaspoon of salt and choose lower-sodium Worcestershire sauce, ketchup, and mustard. Garlic, thyme, smoked paprika, and balsamic vinegar help maintain flavour without relying heavily on salt.
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Nutrition
Per serving
Calories: 211.3kcal
Carbohydrates: 10.7g
Fiber: 2.9g
Sugar: 2.7g
Fat: 12.3g
Saturated Fat: 4.6g
Trans Fat: 0.7g
Protein: 13.6g
Nutrition Facts
High-Fibre Beef and Lentil Meatloaf
Serving Size
1 1-inch slice
Amount per Serving
Calories
211.3
% Daily Value*
Fat
12.3
g
19
%
Saturated Fat
4.6
g
29
%
Trans Fat
0.7
g
Cholesterol
63.5
mg
21
%
Sodium
272.5
mg
12
%
Potassium
370.4
mg
11
%
Carbohydrates
10.7
g
4
%
Fiber
2.9
g
12
%
Sugar
2.7
g
3
%
Protein
13.6
g
27
%
Vitamin C
2.9
mg
4
%
Vitamin D
0.2
µg
1
%
Calcium
43.9
mg
4
%
Iron
3.4
mg
19
%
Magnesium
28.4
mg
7
%
Zinc
3
mg
20
%
Folic Acid
5.7
µg
* Percent Daily Values are based on a 2000 calorie diet.
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