Low Sodium Meatloaf

2 Tbsp skim milk
Just enough moisture to help bind the loaf without adding fat.

½ cup no-salt-added ketchup, divided
Use 2 tablespoons inside the mix and 6 tablespoons for the top glaze.

1 Tbsp organic Dijon mustard
Adds tang and depth. Look for one without added sugar or sodium.

1 large egg, lightly beaten
Helps hold the loaf together and adds richness.

1 egg white
Keeps it light while adding structure.

½ cup chopped yellow onion
Chop finely so it softens well during baking.

¼ cup chopped red bell pepper
Adds color and sweetness. Dice small for even texture.

½ cup steamed broccoli florets, chopped
Steam just until tender, then chop finely. Adds fiber and bulk.

1 slice whole grain bread (1½ oz)
Use day-old or lightly toasted bread to make better crumbs.

½ lb 93% lean ground beef
Adds classic meatloaf flavor with less saturated fat.

½ lb 99% lean ground turkey
Lightens it up while boosting protein.

3 garlic cloves, finely minced
Use fresh for the best taste. Avoid jarred garlic; the brine is often loaded with sodium to preserve the garlic.

⅓ cup chopped fresh parsley
Adds a clean, herbal note and a little color.

1 tsp dried basil
A gentle herb that rounds out the flavors.

1 tsp freshly ground black pepper
Use fresh cracked pepper for stronger flavor with no sodium.

½ tsp onion powder
Adds concentrated savoriness without salt.

1. Preheat the Oven:
   Set your oven to 350°F and lightly grease a 9x5-inch loaf pan with nonstick spray.
   
   
2. Mix the Wet Ingredients:
   In a large bowl, whisk together skim milk, 2 tablespoons ketchup, Dijon, egg, and egg white. Stir in the onion, red bell pepper, and chopped broccoli.
   
   
3. Make the Breadcrumbs:
   Pulse the bread slice in a food processor until you get fine crumbs. No processor? Just grate or tear into small pieces.
   
   
4. Combine the Meat Mixture:
   Add ground beef, turkey, garlic, breadcrumbs, parsley, basil, black pepper, and onion powder to the bowl. Using clean hands, gently mix until everything is evenly combined. Don’t overwork it — that’s the key to a tender loaf.
   
   
5. Shape and Glaze:
   Transfer the mixture to your loaf pan and press it in gently but evenly. Brush the top with the remaining 6 tablespoons of ketchup.
   
   
6. Bake and Rest: Bake for 1 hour or until a thermometer reads 165°F in the center. Let it rest in the pan for 10 minutes before slicing — this keeps it from falling apart.

Skip the store-bought blends and make your own low sodium seasoning with this easy salt-free seasoning mix made from staple pantry herbs and spices. This low sodium meatloaf seasoning enhances flavor without relying on sodium, which is perfect for anyone looking for a no salt added alternative that still delivers bold, savory flavor. Prepping this blend in advance saves time on busy weeknights and helps you control every ingredient that goes into your food. Use it not only in meatloaf, but also to season ground turkey, beef, or even roasted vegetables.

Ingredients (Makes enough for 2 meatloafs)

• 2 tsp onion powder
  
• 1½ tsp garlic powder
  
• 1 tsp paprika (smoked or sweet, based on preference)
  
• 1 tsp dried basil
  
• 1 tsp dried parsley
  
• ½ tsp black pepper
  
• ½ tsp dried oregano
  
• ½ tsp dried thyme
  
• Optional: ¼ tsp crushed red pepper flakes (for heat)

Directions

1. Add all spices to a small jar or airtight container.
   
   
2. Shake or stir until fully combined.
   
   
3. Use 1½ tablespoons of this salt-free seasoning blend in place of the individual spices in your low sodium meatloaf recipe.
   
   
4. Store in a cool, dry place for up to 6 months.

This no salt added blend keeps your meatloaf heart-healthy while packing in flavor, making it a smart staple in any low sodium kitchen.

Forgot to buy fresh parsley? Use 1 tablespoon dried parsley instead.

Don’t eat beef? Use all lean turkey or swap in ground chicken breast.

No food processor? Use a blender, tear the bread into tiny pieces by hand, or grate it with a box grater.

Out of red bell pepper? Shredded carrot or zucchini works just as well and adds moisture.

• Low in sodium at just 123 mg per 4 oz slice
  
  
• High protein meal with 23 grams per serving
  
  
• Made with lean meats to reduce saturated fat
  
  
• Diabetic- and heart-healthy approved by our dietitian team
  
  
• Vegetable-boosted for added fiber and nutrients

• Store leftovers in the fridge for up to 4 days in an airtight container
  
  
• Reheat slices in the microwave or oven with a splash of water or low-sodium broth to keep moist
  
  
• Great for meal prep; pack with a side of steamed veggies or mashed cauliflower
  
  
• Can be frozen after baking. Wrap tightly and thaw in the fridge overnight before reheating

Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes

Calories: 160 per 4 oz slice

Dietary Tags: Low Sodium, Heart Healthy, High Protein, Diabetic-Friendly, Bariatric, Low Carb

Can I use oats instead of bread crumbs?
Yes. Use ⅓ cup quick oats as a gluten-free option. Oats help bind without drying it out.

Is this meatloaf okay for people with high cholesterol?
Yes. It’s low in saturated fat and high in lean protein. We made sure this meets heart-health standards used in clinical nutrition settings.

How can I make this ahead for the week?
You can bake it fully, cool, and slice for quick lunches or dinners. Or prep the raw loaf, cover, and refrigerate up to 24 hours before baking.