This low-carb meat loaf recipe is similar to the one from my childhood, but without the bread crumbs. I use TVP to absorb some of the juices produced by the meat as it cooks. If you have trouble finding TVP
(TSP), you can omit it, or get options for fillers and tips in "How To Make a Low-Carb Meatloaf."
- 2 lbs. ground meat -- 85% to 90% lean works well. I've used beef, turkey, and combinations.
- 1 cup TVP
- ¼ cup finely choppped onion or 1 Tbsp dehydrated onion flakes
- 2 cloves garlic, minced, or 1 teaspoon garlic powder
- 1 tsp dry mustard powder
- 1 tsp dried thyme
- 1 tsp dried sage
- ½ tsp black pepper
- 2 tsp salt
- 2 Tbsp Worcestershire sauce
- 2 tsp salt
- 1 egg
- ¼ cup water or milk
Mix all ingredients together in a bowl. Using your hands is easiest, but don't overmix. Bake in a loaf pan, several small loaf pans, or make individual ones. Bake at 350 F for about 1 hour for a large loaf. (Some people say that baking it longer at 325 F produces a better texture. I have not tried this.) Muffin-cup meatloaves cook in about 15 to 20 minutes. To be sure the meatloaf is done, insert a meat thermometer, which should reach 155 F in the center of the loaf.
About 10 to 15 minutes before you think the meatloaf will be done, you can cover it with sugar-free picante sauce
Each of 8 servings has 2 grams effective carbohydrate
plus 2 grams fiber, 30 grams protein, and 263 calories.