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Comfort food but make it fast! This recipe incorporates a number of pantry ingredients and shortcuts like frozen cauliflower and steam-in-the-bag green beans to cut way down on prep time. Baking the meatloaf in a muffin tin reduces cook time by more than half and makes portion control easy.

Carolyn Hodges Headshot
Carolyn Hodges, M.S., RDN
EatingWell.com, April 2021

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Read the full recipe after the video.

Recipe Summary

active:
30 mins
total:
30 mins
Servings:
4
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Here's how we made over this recipe to be healthy and diabetes-friendly:

1. Meatloaf is one of those classic comfort-food recipes and makes for a delicious dinner—but with an average cook time of over an hour, it can be a challenge to fit in on a weeknight. We sped this recipe up by switching to mini meatloaves, which are made in a muffin tin rather than in a loaf pan. We also cut the saturated fat in the meatloaves by opting for 93%-lean ground beef rather than the more traditional 80- or 85%-lean.

2. By subbing in whipped cauliflower for traditional mashed potatoes, we made this recipe more diabetes-friendly: the swap saves at least 123 calories and 22 grams carbs per serving. By using a combination of Greek yogurt and olive oil instead of butter, we maintained the creaminess but eliminated at least 3 grams of saturated fat per serving.

3. Rather than solely relying on salt, we used a mix of dried and fresh herbs and spices to flavor this dinner. From the onion powder and paprika in the meatloaves to the chives and lemon zest that top the veggies, you get tons of delicious flavors, with just the right amount of salt.

Having diabetes doesn't mean you have to give up all of your favorite foods. You just need the know-how (and easy cooking tips) to make better choices. In Makeover My Recipe, a fun cooking show geared toward beginner cooks, Mila Clarke Buckley takes classics like mac and cheese, meatloaf, brownies and more comfort foods and uses simple tricks to make them healthier—but just as delicious as ever.

Ingredients

Meatloaves
Whipped Cauliflower & Green Beans

Directions

Instructions Checklist
  • To prepare meatloaves: Preheat oven to 400°F. Lightly coat 8 muffin-tin cups with cooking spray. Stir ketchup, brown sugar and vinegar together in a small bowl; set aside.

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  • Combine panko, yogurt, egg, Worcestershire, onion powder, paprika and 1/4 teaspoon each salt and pepper in a large bowl. Add beef and gently mix until just combined. Divide the mixture between the prepared muffin cups (avoid packing too tightly). Brush the top of each mini meatloaf with some of the ketchup mixture. Bake until an instant-read thermometer inserted in the center registers 160°F, 18 to 20 minutes.

  • Meanwhile, prepare whipped cauliflower & green beans: Bring about 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add cauliflower and steam until very tender, 10 to 12 minutes. Drain and return to the pot. Add yogurt and 1/4 teaspoon salt. Using an immersion blender (or food processor), puree until smooth. Sprinkle with chives.

  • Steam green beans in the microwave according to package directions. Drain well and transfer to a bowl. Add oil, lemon zest and the remaining 1/4 teaspoon salt; toss to coat.

  • Serve the meatloaves with the beans and cauliflower.

To make ahead

Freeze mini meatloaves for up to 3 months.

Equipment

Muffin tin with 12 (1/2-cup) cups

Nutrition Facts

315 calories; fat 10g; cholesterol 118mg; sodium 662mg; carbohydrates 24g; dietary fiber 6g; protein 34g; sugars 9g; niacin equivalents 7mg; saturated fat 3g; vitamin a iu 570IU; potassium 1033mg.
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