A Low Sodium Classic Meatloaf is just like the old-school comfort food your mom used to make. The best part is that it’s cheap, simple to make and can feed a larger family a delicious meal. Definitely one for your (and mine) favorites recipe box.
|Typical sodium amount per serving||600-900 mg|
|Sodium per serving for this recipe||99 mg|
|Calories per serving||207|
It’s even better the next with a fried egg and toast or a meatloaf sandwich. It is even better with my optional low sodium Ketchup or BBQ sauce glaze. Serve it as a main dish with mashed potatoes and / or no salt added green beans and corn.
Most recipes call out 8 servings and average up to 600 or even 900+mg of sodium. Almost half or more of your daily budget, if you’re trying to stick to a 1500 mg or less of sodium per day diet. I try to keep under 250 mg of sodium for a complete meal. I may go over a bit per meal some days, but I know I am low enough overall don’t worry about it.
One of the biggest culprits of high sodium in meat loaf appears to be the bread crumbs. Depending on the brand or bread used it can add 150+ mg of sodium per serving. Also, many recipes call for additional salt, garlic salt, celery salt, mustard and high sodium Worcestershire sauce. My only concession here was to use a low sodium Worcestershire sauce, which I use often and adds minimalist sodium.
USING A LOW SODIUM BREAD CRUMB
I have recently discovered a “bread” crumb that has no sodium. Called Matzo meal, it comes in a can, much like a Panko product or the seasoned crumbs. You will more than likely find it in the international aisle of your grocery store.
Another thing you could try is crushed up no salt added pretzels. I think this would result in a flavorful result without adding sodium. I have not tried it as of yet, but intend to next time I make low sodium meatloaf. I will give my opinion, then on how it tastes and holds together.
I have also used and my favorite is to use my low sodium bread bits that I save in the freezer for meatloaf. My low sodium white bread and low sodium artisan bread may then be pulsed in a food processor or chopped up finely. I wanted to find an alternative for my bread though, as not everybody makes bread or you can use Matzo Meal if you’re in a pinch.
WHAT MAKES REALLY GOOD MOIST MEATLOAF?
One of the great things about this low sodium classic meatloaf is that it uses 90% lean ground beef. Which not only is it better for us to reduce the fat in our meals. But also because it reduces the fat content that would otherwise cook out and ends up making a greasy mess.
The meat loaf will stay moist because of the milk, egg, and diced onion in the meat mixture and will still keep meatloaf moist and delicious even with lean burger.
Meatloaf should only need to be cooked in a 350 degree oven, uncovered, for a maximum of 55 minutes. The internal temperature should reach 160° F. Overcooking will dry it out more.
Let the meatloaf rest for 10 minutes in the pain before attempting to slice it. The meatloaf will absorb the remaining juices and will hold its shape better.
MY TIPS FOR GREAT LOW SODIUM CLASSIC MEATLOAF
You may also prepare this meatloaf recipe ahead of time. Just cover the loaf pan with plastic wrap or tin oil and refrigerate until you’re ready for it a few hours later up until the next day. When ready, set it on the counter, uncover it and let it come to room temperature while the oven is preheating.
Do not over mix. Over mixing will cause your meatloaf to become dense, making seem tuff and not as tender. Mix just until well combined. Don’t squeeze it through your fingers like a Play-Doh pumper. Use and easy lifting and folding motion with your hands to combine ingredients.
I like to brush on the optional glaze, about 10 minutes before the finished cooking time. This lets the top of the meat loaf develop a crust, but enough time for the optional glaze to “melt” over the meat.
I don’t know about you, but I love horseradish sauce with my meatloaf. And while not adding as much sodium generally as mustard or ketchup it can contribute a good bit of sodium. So stay tuned for my easy low sodium horseradish sauce recipe!
**Please note: To keep the nutrition calculation as close as possible the meatloaf is calculated without the glaze. As some people may like to have the meatloaf without, a light or heavy glaze. Please use the links to my Low Sodium Ketchup or Low Sodium BBQ Sauce for your choice of taste and amount, if desired.
As always, please let me know how you like this recipe in the comments! I get motivated when I hear from you and am interested to learn about how you liked and served your Low Sodium Meatloaf. And please leave a comment or rating and share any tips you might have.
Low Sodium Classic Meatloaf
- 2 pounds ground beef 90% or more lean is good for this recipe
- 2 large egg beaten
- 1/2 cup minced onions
- 1 1/4 cups milk
- 1 tbsp Lea and Perrins low sodium Worcestershire sauce
- 2 Tbsp garlic pre-minced
- 1 cup Matzo Meal
- 1 tsp dry mustard
- 1 tsp dried thyme
- 1 1/2 tsp Herb Ox beef bouillon no sodium granules
- 1 tsp black pepper
- 2 tsp chili powder optional / check for no sat added
- 1 tsp Italian no salt added seasoning
- 1 tsp liquid smoke
- Preheat the oven to 350°F.
- Beat 2 large eggs and milk in a large mixing bowl. Finely chop onions until you have 1/2 cup minced onions then add to the bowl. Add 2 pounds ground beef.
- In a separate bowl mix all the dry ingredients and then shake over meat. This will help reduce the amount of mixing required. Over mixing leads to a dense loaf.
- Add the rest of the ingredients and mix to combine. Transfer to a 9×5-inch loaf pan and pat down to a slightly domed top by pushing the edges in.
- Bake for 55 minutes or until the center of the meatloaf registers 160ºF. Let cool for 10 minutes before slicing and serving.
- Storing – Leftovers can be refrigerated up to 4 days in an airtight container.
For optional glaze
Nutrition Information – The information shown is provided by an online nutrition calculator. It should not be substituted for a doctors or nutritionist’s advice. Please understand that not everyone’s sodium requirements are the same, therefore some recipes may be higher than you’re allowed. Always consult with your doctor for your recommended daily sodium allowance.
Welcome! After a stroke, I began to prepare tasty heart healthy – low sodium and reduced fat meals. A tasty easily prepared meal that can help you change your lifestyle for a healthier life. More about myself…