Basic Meat Loaf Recipe
Basic Meat Loaf Recipe photo by Taste of Home
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Basic Meat Loaf Recipe

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"Since I can't have much salt, I've come up with a recipe for meat loaf that is really tasty without it."—Lillian Wittler, Wayne, Nebraska
TOTAL TIME: Prep: 15 min. Bake: 45 min. + standing
MAKES:5 servings
TOTAL TIME: Prep: 15 min. Bake: 45 min. + standing
MAKES: 5 servings


  • 2 egg whites
  • 1/2 cup 1% milk
  • 3 slices whole wheat bread, torn into pieces
  • 1/4 cup finely chopped onion
  • 1 teaspoon Worcestershire sauce
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon ground mustard
  • 1/4 teaspoon rubbed sage
  • 1/4 teaspoon pepper
  • 1 pound lean ground beef
  • 3 tablespoons ketchup

Nutritional Facts

1 slice: 228 calories, 9g fat (4g saturated fat), 35mg cholesterol, 307mg sodium, 13g carbohydrate (0 sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 starch.


  1. In a large bowl, beat egg whites. Add milk and bread; let stand for 5 minutes. Stir in the onion, Worcestershire sauce and seasonings. Crumble beef over mixture and mix well.
  2. Shape into a loaf in an 11-in. x 7-in. baking pan coated with cooking spray. Bake, uncovered, at 350° for 35 minutes; drain.
  3. Spoon ketchup over loaf. Bake 10-20 minutes longer or until a meat thermometer reads 160°. Let stand for 10 minutes before slicing. Yield: 5 servings.
Originally published as Flavorful Meat Loaf in Light & Tasty February/March 2005, p59

Light-Bodied Red Wine

Enjoy this recipe with a light-bodied red wine such as Pinot Noir.

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GwenandDirk User ID: 6137089 65233
Reviewed Jul. 4, 2013

"Great recipe. Good nutritional value. Didn't change anything about the recipe but did use extra lean beef. Will definitely make again."

MouseBytes User ID: 6627555 129891
Reviewed Nov. 2, 2012

"Simply delicious!"

EmilyLaurenGrey User ID: 6441232 57628
Reviewed Mar. 8, 2012

"Made it for my family. It was super easy to make, and tasted great! I even substituted the beef for ground turkey, it still turned out delicious."

bablondie2 User ID: 1534569 63873
Reviewed Jan. 14, 2010

"good recipe. good flavor and easy ingredients."

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