Meat Loaf with Sour Cream-Mushroom Sauce


This made-over classic boasts whole-grains and plenty of veggies for a really satisfying comfort-food dinner.

Prep Time:
35 mins
Additional Time:
1 hr
Total Time:
1 hr 35 mins
6 servings


  • cup fat-free milk

  • 2 egg whites

  • 1 cup soft whole-grain bread crumbs (1 1/3 slices bread)

  • ¼ cup chopped green onions

  • 2 teaspoons dried Italian seasoning, crushed

  • ¼ teaspoon salt

  • teaspoon ground black pepper, plus more for garnish

  • 1 pound lean ground beef

  • Nonstick cooking spray

  • 1 tablespoon butter

  • 1 ½ cups sliced fresh mushrooms

  • 1 clove garlic, minced

  • ¼ cup thinly sliced green onions, plus more for garnish

  • 1 (8 ounce) container light sour cream

  • 2 tablespoons all-purpose flour

  • ¾ cup cold water

  • 2 teaspoons instant beef bouillon granules


  1. Preheat oven to 350 degrees F. Line a 2-quart rectangular baking dish with foil; set aside.

  2. In a large bowl combine milk and egg whites; beat with a fork until well mixed. Stir in bread crumbs, 1/4 cup chopped green onions, the Italian seasoning, salt, and the 1/8 teaspoon pepper. Add ground beef; mix well. Shape beef mixture into a 7x4-inch rectangle in the prepared baking dish.

  3. Bake about 1 hour or until internal temperature reaches 160 degrees F (see Tips). Spoon off fat. Let meat loaf stand for 10 minutes. Using two spatulas, carefully transfer meat loaf to serving platter, draining off as much fat as possible.

  4. Meanwhile, for sauce, coat a medium skillet with cooking spray. Add butter; melt over medium heat. Add mushrooms and garlic; cook about 4 minutes or until mushrooms are nearly tender. Stir in 1/4 cup sliced green onions; cook for 1 minute more. In a small bowl stir together sour cream and flour. Stir the cold water and beef bouillon granules into the mushroom mixture. Stir sour cream mixture into mushroom mixture in skillet. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more. Add additional water if needed to thin to desired consistency. Serve sauce over meat loaf. If desired, sprinkle with additional sliced green onions and pepper.


Tips: The internal color of a meat loaf is not a reliable doneness indicator. A beef loaf cooked to 160 degrees F is safe, regardless of color. To measure the doneness of a meat loaf, insert an instant-read thermometer into the center of the loaf.

Nutrition Facts (per serving)

214 Calories
10g Fat
10g Carbs
21g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 3 oz. meat loaf plus 1/4 cup sauce
Calories 214
% Daily Value *
Total Carbohydrate 10g 3%
Dietary Fiber 1g 3%
Total Sugars 2g
Protein 21g 42%
Total Fat 10g 12%
Saturated Fat 5g 27%
Cholesterol 65mg 22%
Vitamin A 295IU 6%
Vitamin C 3mg 3%
Folate 29mcg 7%
Sodium 534mg 23%
Calcium 93mg 7%
Iron 2mg 13%
Magnesium 33mg 8%
Potassium 500mg 11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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