Basic Meat Loaf Recipe
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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 (0g sugars, 1g fiber), 23g protein Diabetic Exchanges: 1 starch, 3 lean meat.


  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 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 129891
Reviewed Nov. 2, 2012

"Simply delicious!"

EmilyLaurenGrey 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 63873
Reviewed Jan. 14, 2010

"good recipe. good flavor and easy ingredients."

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