Last Updated on January 14, 2025 by Arif Chowdhury

If you’ve ever found yourself craving a comforting home-cooked meal but want to keep your health goals in check, this turkey meatloaf with grated carrots and zucchini is just what the doctor ordered!

This delightful recipe strikes the perfect balance between nutrition and flavor, making it a go-to option for anyone looking to shed a few pounds without sacrificing taste.

With a medley of veggies and lean protein, this dish is hearty, satisfying, and ridiculously easy to whip up. Let’s dive into the details!

The Benefits of Turkey

Turkey is not just for Thanksgiving; it’s a nutritious powerhouse that can be enjoyed year-round! Ground turkey is typically lower in fat than beef and pork, making it an excellent choice for those aiming for weight loss.

A 3-ounce serving of cooked ground turkey contains about 160 calories and 22 grams of protein, which is essential for muscle repair and satiety. High protein meals can help reduce hunger and keep you feeling full longer, making it easier to stick to your weight loss goals.

Grated Carrots: A Hidden Gem

Carrots are often underestimated, but they are not only sweet and crunchy, but they also pack a nutritional punch.

One medium carrot contains about 25 calories and provides over 200% of your daily vitamin A needs. This vitamin is crucial for maintaining good vision, skin health, and immune function. Plus, the natural sweetness of grated carrots adds a lovely flavor and moisture to the meatloaf.

Zucchini: The Versatile Veggie

Zucchini is another fantastic ingredient for this meatloaf. With only 33 calories per cup and a high water content, it’s a great way to boost the volume of your dish without adding many calories.

Packed with antioxidants and vitamins, zucchini also adds a lovely texture and mild flavor that complements turkey beautifully.

Ingredients for Turkey Meatloaf with Grated Carrots and Zucchini

For the Meatloaf:

• 1 pound lean ground turkey
• 1 cup grated carrots (about 2 medium carrots)
• 1 cup grated zucchini (about 1 medium zucchini)
• 1/2 cup onion, finely chopped
• 2 cloves garlic, minced
• 1/2 cup whole wheat breadcrumbs
• 1/4 cup low-sodium chicken broth
• 1 large egg
• 1 tablespoon Worcestershire sauce
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon smoked paprika (optional for a smoky flavor)

For the Glaze:

• 1/4 cup ketchup
• 1 tablespoon apple cider vinegar
• 1 tablespoon brown sugar (or a sugar substitute)

Cooking Instructions

Step 1: Preheat Your Oven (Approx. 10 minutes)

Preheat Oven: Start by preheating your oven to 350°F (175°C). This allows your oven to reach the right temperature while you prepare the rest of the ingredients.

Step 2: Prepare the Veggies (Approx. 10 minutes)

• Grate Carrots and Zucchini: Using a box grater or food processor, grate the carrots and zucchini. If you’re using zucchini, make sure to squeeze out any excess moisture using a clean kitchen towel or paper towel. This prevents your meatloaf from becoming too watery.
• Chop Onion and Garlic: Finely chop the onion and mince the garlic. This will ensure they blend well into the meatloaf and infuse it with flavor.

Step 3: Mix the Meatloaf Ingredients (Approx. 10 minutes)

• Combine Ingredients: In a large mixing bowl, combine the ground turkey, grated carrots, grated zucchini, chopped onion, minced garlic, breadcrumbs, chicken broth, egg, Worcestershire sauce, oregano, salt, pepper, and smoked paprika (if using).
• Mix Thoroughly: Using your hands (or a spatula), mix everything together until just combined. Be careful not to overmix, as this can make the meatloaf tough.

Step 4: Shape and Bake the Meatloaf (Approx. 1 hour)

• Shape the Loaf: Transfer the mixture to a loaf pan or shape it into a loaf on a baking sheet lined with parchment paper. Smooth the top for an even bake.
• Prepare the Glaze: In a small bowl, mix together ketchup, apple cider vinegar, and brown sugar. Spread half of this mixture over the top of the meatloaf.
• Bake: Place the meatloaf in the preheated oven and bake for 50-60 minutes, or until the internal temperature reaches 165°F (74°C). The remaining glaze can be brushed on during the last 10-15 minutes of baking for added flavor.

Step 5: Let It Rest and Serve (Approx. 10 minutes)

• Rest the Meatloaf: Once cooked, remove the meatloaf from the oven and let it rest for about 10 minutes. This helps it retain moisture and makes slicing easier.
• Slice and Serve: Cut into slices and serve with your favorite side dishes, such as steamed vegetables or a fresh salad.

How Many Servings?

This turkey meatloaf recipe yields about 6 servings, making it a fantastic option for meal prep or family dinners. Leftovers can be easily stored in the fridge for up to 3 days or frozen for later use.

Nutritional Breakdown

For those counting calories, one serving of this turkey meatloaf (without additional sides) is approximately 200-250 calories. It’s a filling and nutritious meal that keeps you satisfied without going overboard on calories. Plus, with the added veggies, you’re sneaking in extra fiber and nutrients!

Fun Facts About Your Ingredients

1. Turkey: Turkey is often marketed as a healthier meat option, and for good reason! It’s not only lower in fat, but it also contains tryptophan, an amino acid that can promote feelings of well-being.
2. Carrots: Did you know that carrots were originally purple? The orange carrots we know today were cultivated in the 17th century in the Netherlands.
3. Zucchini: Zucchini is technically a fruit but is commonly used as a vegetable in cooking. It’s part of the squash family and can be eaten raw or cooked.

Conclusion

Turkey meatloaf with grated carrots and zucchini is a delightful dish that proves healthy eating can also be comforting and delicious! With its perfect blend of flavors and textures, this recipe is sure to become a favorite in your household.

Not only is it easy to prepare and packed with nutrients, but it also offers a satisfying way to enjoy a classic meal without guilt.

So, next time you’re in the mood for a hearty dinner, give this weight loss recipe a try. Your taste buds (and your waistline) will thank you!