Low Carb Meatloaf recipe featured by top macro coach, Amber of Biceps After Babies.

Meatloaf is one of those classic home-y meals. It takes me back to my childhood. Classic meatloaf can be a bit calorie laden. But there’s no reason you can’t lighten it up a bit and still have this class comfort food.  I’ve taken my mother-in-laws classic meatloaf, lightened it up a bit into a low carb meatloaf recipe so that it’s more macro friendly. Egg whites vs eggs, skim milk vs whole, and some ground turkey in the mix.  

Serve this low carb meatloaf recipe with your favorite carb. I’m dreaming of a simple baked potato with a little butter, and a dollop of light sour cream and some fresh veggies on the side. Mmmm, sounds good, doesn’t it?    

Was meatloaf a classic for you growing up? Leave a comment below!


In case you want to create your own recipe from this with your personal adaptations/preferences in MyFitnessPal (Login to MFP >Recipes > Add Recipe Manually > Copy &  Paste list of ingredients). Here is a list of ingredients that you can copy and paste into MFP and put in the quantity you desire (it works best to copy and paste on a web browser vs app).

egg whites
quick cooking oats
yellow onion
Italian seasoning
kosher salt
ground black pepper
fat free milk
93% lean ground turkey
90% lean ground beef
brown sugar
dry mustard

Yield: Serves 8

Macro-Friendly Low Carb Meatloaf Recipe with BBQ Sauce Glaze

Low Carb Meatloaf recipe featured by top macro coach, Amber of Biceps After Babies.
Prep Time 15 minutes
Cook Time 1 hour 16 minutes
Total Time 1 hour 31 minutes


  • For the Meatloaf:
  • 6 tablespoons egg whites (92 g)
  • 1 cup quick cooking oats (90 g)
  • 230 g yellow onion, diced (about 1 medium-large onion)
  • 3 teaspoons Italian seasoning
  • ¾ teaspoon oregano
  • 2 teaspoons kosher salt
  • ½ teaspoon ground black pepper
  • ¾ cup fat free milk
  • 16 oz 93% lean ground turkey
  • 16 oz 90% lean ground beef
  • For the BBQ Glaze:
  • ⅓ cup ketchup (90 g)
  • 2 tablespoons brown sugar
  • 1 teaspoon dry mustard


Preheat oven to 350 degree F. Set aside a (8 ½ x 4 ½ x 2 ¾)  loaf pan (line the pan with foil and spray grease for easy clean up). 

In a small dish combine ketchup, brown sugar, and dry mustard; mix well. 

In a large mixing bowl combine egg whites, oats, onion, Italian seasoning, oregano, salt, and pepper; mix to incorporate. Next add the ground turkey and beef.  Using your hand (I like to use a disposable glove for this part) mix meat with the egg white mixture until combined.

Press meatloaf mixture into the pan and shape the top somewhat rounded like a loaf of bread. Top with the BBQ Glaze. Bake at 350 for 60-75 minutes or until internal temperature reaches 165 degrees F.  


Created by Lindsay Grover

What to serve this low carb meatloaf recipe with this*

Baked/Roasted/Mashed potatoes

Steamed/Roasted veggies

Fresh cut veggies

MFP Reference:

"Biceps After Babies Macro Friendly Meatloaf with BBQ Glaze"

Macros are calculated just for the meatloaf, not the side(s).

PRO TIP: Serving size is 1/8 of the meatloaf. You can weigh the cooked weight of the meatloaf in grams and subtract the weight of the pan and divide that by 8 to see how many grams one serving is.

Nutrition Information:


8 servings

Serving Size:

1/8 of meatloaf

Amount Per Serving: Calories: 271Total Fat: 9.8gCarbohydrates: 16.5gProtein: 25.6g

Lite Cajun Alfredo Sauce {w/ serving suggestions}

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