This meatloaf with oats is moist, low in fat and sugar and has a delicious, rich flavour. It can be cooked either on a baking sheet or in a loaf pan, with or without a glaze. Perfect for any occasion!
This meatloaf with oats is quite adaptable and can be made either directly on a baking sheet or traditionally in a loaf pan (both methods are included in Instructions below). If like me you opt for the former your meatloaf will be juicy, but not soggy as the fat and excess moisture drain away during cooking. This results in a nice crust which does not need to be covered with a glaze making this meatloaf healthier than most classic meatloaf recipes.
If, however, you prefer to make your meatloaf in a loaf pan as well as use a glaze the Instructions below also explain how to do that.
Do oats work the same as breadcrumbs in meatloaf
Generally, yes, they do. Both are used to absorb moisture and bind the meatloaf ingredients. When using oatmeal, however, it is important to ensure its consistency is similar to that of breadcrumbs or instant oats (this can be easily done in a blender, see Instructions below).
Oats also have the added advantage of being healthier than traditional breadcrumbs. They have less calories and more fibre than breadcrumbs, which makes them ideal to use in a healthier meatloaf.
Meatloaf with oats ingredients and substitutions
- Ground meat: use any.
- Oats: use porridge/rolled oats.
- Vegetables: onion, garlic, celery.
- Balsamic vinegar.
- Soy sauce.
- Worcestershire sauce.
- Egg: for binding and added moisture.
- Dried herbs: I used dried parsley, which has a mild flavour (I also like the green specks throughout the meatloaf mixture). If, however, you want a stronger herb flavour use herbes de Provence, Italian or other mixed herbs (2 teaspoons).
- Paprika: adds colour and flavour.
- Tomato puree.
- Salt and pepper.
- Vegetable oil.
What meat to use
I used turkey, but any ground meat will work. Just make sure it contains around 7% fat. This is a very moderate amount of fat and anything less might make your meatloaf dry.
What oats to use
I used regular porridge/rolled oats as they are more nutritious than instant, but you can use either. If you use instant oats simply combine them with the rest of the ingredients.
Porridge oats have to be thrown into a blender and pulsed for a few seconds until they have the consistency of instant oats. This will ensure they blend in with the other ingredients and bind the mixture well. Your meatloaf will not, however, taste 'oaty'!
Step-by-step recipe instructions
1.Preheat the oven to 375 F/ 190 C/ gas mark 5. Line a medium sized baking sheet with parchment paper and set aside.
In a non-stick pan heat up 2 teaspoons of the oil, add the onion, garlic and celery and fry gently for about 4 minutes until softened. Add the balsamic vinegar, soy sauce and Worcestershire sauce and cook for 6-7 more minutes until all the moisture has been absorbed, stirring often. Set aside to cool.
2. In the meantime prepare the oats (if using porridge/rolled oats). Place in a blender and process until they have the texture of instant oats. Transfer to a bowl.
3. Place the onion mixture in the food processor, once cooled, and pulse a few times until it starts becoming sticky (do not puree completely).
4. Add the meat, paprika, salt and pepper, tomato puree, egg, dried herbs and oats.
5. Pulse very briefly just until combined.
Transfer to a large bowl and stir the mixture to ensure all the ingredients have been evenly distributed.
6. Form a loaf (make sure it's as smooth as possible) and place on top of the prepared tray. Brush all over with the remaining oil (½-1 tsp is sufficient). Your loaf should be approx. 21cm (8'') long and 11 cm (4-4.5'') wide.
7. Bake your meatloaf with oats in the centre of the oven for 1 hour.
8. Remove from the oven, set aside for 5 minutes then serve.
How to make meatloaf with oatmeal in a loaf pan
1.Follow the steps 1-5 as above.
2. Line a medium loaf pan with parchment (making sure it sticks out on 2 sides for easy removal). Place the meatloaf mixture inside the pan ensuring there are no air bubbles left and smooth out the top.
3. Bake as per Instructions above.
4. Remove from the oven, pour out the juices, if necessary, and set the meatloaf aside for 5 minutes. Take out of the pan (along with the paper) and serve.
How to make a meatloaf glaze
If you prefer to add a glaze to this meatloaf with oats you will need the following ingredients:
- 2 tablespoons of ketchup
- 1 teaspoon of balsamic vinegar
- 1 teaspoon of brown sugar
Combine these ingredients (you can double the amounts if required) and spread over the meatloaf after it's been cooking for 50 minutes. Return to the oven and cook for 10 more minutes.
Note
Using a glaze will increase the calories and the top of your meatloaf will not be as crispy.
Serving suggestions
This meatloaf recipe with oatmeal is delicious with any potato side dish including creamy spinach mashed potatoes or spiced potato wedges. Other sides worth considering include baked beans, fried mushrooms, steamed or roasted vegetables, mashed carrots and rutabaga.
If you make this meatloaf without a glaze, as I have done, try serving it with easy homemade bbq sauce.
Do I have to use a food processor
Technically, no. Just like any meatloaf this healthy meatloaf with oats and vegetables can also be prepared by simply combining and stirring the ingredients together. But it will have a coarser texture, might be prone to being more crumbly and won't cut as well. My recommendation is to use a food processor but ultimately the choice is yours.
Top tips
- Use meat containing about 7% of fat, not less.
- Cooking the onion, celery and garlic in a bit of oil along with the soy and Worcestershire sauces and balsamic vinegar before adding into the meatloaf mixture adds moisture (as well as lots of flavour) to this recipe.
- For best results pulse the mixture in a food processor rather than just stir with a spoon.
- When forming the loaf make sure it's as smooth as possible.
- Store your leftover meatloaf, once cooled completely, in an airtight container (so it doesn't lose moisture) and refrigerate for up to 4 days.
- Reheat individual portions in the microwave or fry in a small amount of oil. Alternatively enjoy cold in sandwiches.
- Freeze for up to 3 months.
Freezing
To freeze uncooked meatloaf with oats place on top of a sheet of parchment paper inside an airtight container and freeze for up to 3 months. Defrost overnight in the fridge and bake as per Instructions.
Freeze cooked meatloaf using the same method. Defrost overnight and reheat in the microwave (or fry individual slices in a small amount of oil).
Note
You can freeze unbaked meatloaf only if the meat had not been frozen previously.
Related recipes
- Easy Turkey Shepherd's Pie with Vegetables
- Turkey Meatballs with Tomato Sauce (Healthy)
- Meat Stuffed Eggplant Recipe (Turkey)
- Healthy Turkey Lasagna with Vegetables
Check out also these other simple, delicious meal ideas including this collection of easy chicken recipes.
Allergy advice
To enjoy this meatloaf gluten free make sure you use gf oats as well as sauces.
Keep in touch!
If you make this meatloaf recipe with oatmeal I'd love to know how it turned out for you. Let me know in the comments below, thanks!
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Recipe
Healthy Meatloaf with Oats
Equipment
- Food processor
- Non-stick pan
Ingredients
- 1⅔ pounds (750 g) ground meat any, approx. 7% fat
- 9 tablespoons (65 g) rolled/porridge oats or instant oats (less 2 tsp)
- 1 medium onion finely chopped
- ⅔ celery stalk finely chopped
- 1 garlic clove finely chopped
- 1½ teaspoons Worcestershire sauce
- 2½ teaspoons balsamic vinegar
- 2½ teaspoons soy sauce
- 1 egg
- 3 teaspoons vegetable oil
- 1 tablespoon tomato puree
- 4 teaspoons dried parsley or 1-2 tsp mixed herbs/herbes de provence
- 1½ teaspoons sweet paprika
- ½ teaspoon fine sea salt and black pepper each
Glaze (optional)
- 2 tablespoons ketchup
- 1 teaspoon balsamic vinegar
- 1 teaspoon brown sugar
Instructions
Making meatloaf on top of baking sheet
- Preheat the oven to 375 F/ 190 C/ 180 C fan/ gas mark 5. Line a medium sized baking sheet with parchment paper and set aside. In a non-stick pan heat up 2 teaspoons of the oil, add the onion, garlic and celery and fry gently for about 4 minutes until softened. Add the balsamic vinegar, soy sauce and Worcestershire sauce and cook for 6-7 more minutes until all the moisture has been absorbed, stirring often. Set aside to cool.
- In the meantime prepare the oats (if using porridge/rolled oats). Place in a blender and process until they have the texture of instant oats. Transfer to a bowl.
- Place the onion mixture in the food processor, once cooled, and pulse a few times until it starts becoming sticky (do not puree completely).
- Add the meat, paprika, salt and pepper, tomato puree, egg, dried herbs and oats. Pulse very briefly just until combined.
- Transfer to a large bowl and stir the mixture to ensure all the ingredients have been evenly distributed.
- Form a loaf (make sure it's as smooth as possible) and place on top of the prepared tray. Brush all over with the remaining oil (½-1 tsp is sufficient). Your loaf should be approx. 21cm (8'') long and 11 cm (4-4.5'') wide.
- Bake in the centre of the oven for 1 hour. Remove from the oven, set aside for 5 minutes then serve.
Making meatloaf in loaf pan
- Follow the steps 1-5 as above.
- Line a medium loaf pan with parchment (making sure it sticks out on 2 sides for easy removal). Place the meatloaf mixture inside the pan ensuring there are no air bubbles left and smooth out the top.
- Bake as per Instructions above.
- Remove from the oven, pour out the juices, if necessary, and set the meatloaf aside for 5 minutes. Take out of the pan (along with the paper) and serve.
Adding glaze (optional)
- Combine the glaze ingredients (you can double the amounts if required) and spread over the meatloaf after it's been cooking for 50 minutes. Return to the oven and cook for 10 more minutes.
Notes
- Use meat containing about 7% of fat, not less.
- Cooking the onion, celery and garlic in a bit of oil along with the soy and Worcestershire sauces and balsamic vinegar before adding into the meatloaf mixture adds moisture (as well as lots of flavour) to this recipe.
- For best results pulse the mixture in a food processor rather than just stir with a spoon.
- When forming the loaf make sure it's as smooth as possible.
- Store your leftover meatloaf, once cooled completely, in an airtight container (so it doesn't lose moisture) and refrigerate for up to 4 days.
- Reheat individual portions in the microwave or fry in a small amount of oil. Alternatively enjoy cold in sandwiches.
- Freeze for up to 3 months.
Nutrition
*Nutritional information is automatically generated and should be considered as an estimate.
**A note about baking: If using a fan-assisted oven refer to your appliance's instructions and adjust the temperature accordingly.
Jodie says
1st time eating meatloaf and it was a big hit. Served it as a Sunday roast with gravy and veg. Very economical meal
Monika says
Glad to know it:)
Jodie says
1st time eating meatloaf and it was a big hit. I served it as a Sunday roast with gravy and veg. Very economical meal.
Jason says
Not the biggest meat loaf fan. But something tells me I'd like this.