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Healthy Meatloaf

By on Mar 4, 2012 in General, Recipe of the week | 4 comments

These little individual meatloaves are great!  I make a couple batches so that I can eat some for lunch or when I need a quick dinner.  Plus if you’re in the early stages of P90X or P90X2 they are perfect for the fat shredder plan.  This meal contains low carbs, lots of protein, and is packed full of flavor


Serves 4

Calories – 208

Fat           – 2 g

Carbs      – 16 g

Protein  – 30 g

Fiber      – 2.5 g

Sodium  – 352 mg


  • 2 large egg whites
  • 1/2 cup quick-cooking oats
  • 2 tbsp Worcestershire sauce
  • 1/2 tsp garlic powder
  • 1-2 minced garlic cloves
  • 2 tbsp ketchup
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 lb ground lean chicken or turkey
  • 3 tbsp minced onion
  • 1 tbsp Emeralds Essence
  • 1 small can tomato sauce


  1. Preheat oven to 350 F
  2. Beat egg whites well with whisk
  3. Stir in oats, Worcestershire, garlic powder, essence, ketchup, salt, and pepper
  4. Add ground meat and onion; mix well
  5. Divide beef mixture into 4 equal portions, shaping each into an oval-shaped loaf
  6. Lightly spran a foil-lined, rimmed baking pan with cooking spray.  Place loaves on prepared pan and cover each loaf with tomato sauce.
  7. Bake 30 minutes or until cooked through



  1. These things look really good. Q: What are quick cooking oats? Just oatmeal?

    Keep it up bro! Your results are awesome!

    J Tyler Pate

    March 6, 2012

    • yep just oatmeal but get the kind that say “quick oats”


      March 6, 2012

  2. What is the essence? Where can I get it?


    April 25, 2012

    • Emeralds Essence is a spice mixture created by Emerald Legase. You can find it with the spices


      April 26, 2012

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