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High-Protein Meatloaf

ByHannah Peterson

Diabetic-Friendly High-Protein Meatloaf (No Added Sugar)

This diabetic-friendly meatloaf is everything comfort food should be—juicy, flavorful, and satisfying—without the sugar spikes that traditional meatloaf can cause. Instead of breadcrumbs and sugary ketchup, this version uses smart swaps to keep carbs low while staying tender and rich.

It’s a classic dinner, reimagined for blood sugar balance and high protein—perfect for weeknights, leftovers, or meal prep.

Why This Meatloaf Works for Diabetics

✔ No added sugar
✔ High protein keeps you full longer
✔ Low-carb breadcrumb alternative
✔ Simple, whole ingredients
✔ Comfort food without glucose spikes

Ingredients (Serves 4–6)

Meatloaf

  • 1½ lbs lean ground beef or ground turkey
  • 1 cup finely chopped onion
  • ½ cup finely chopped celery
  • 2 cloves garlic, minced
  • 2 large eggs
  • ¾ cup almond flour (or crushed pork rinds for extra low-carb)
  • 1 tsp salt
  • ½ tsp black pepper
  • 1 tsp paprika
  • 1 tsp Italian seasoning
  • 2 tbsp unsweetened tomato paste

Sugar-Free Glaze

  • ¼ cup no-sugar-added ketchup
  • 1 tbsp apple cider vinegar
  • 1 tsp mustard
  • Optional: 1–2 tsp monk fruit sweetener (only if you prefer a hint of sweetness)

Instructions

  1. Preheat oven to 375°F (190°C). Line a loaf pan with parchment or lightly grease.
  2. Mix the meatloaf
    In a large bowl, combine ground meat, onion, celery, garlic, eggs, almond flour, tomato paste, and seasonings. Mix gently—don’t overwork.
  3. Shape & glaze
    Press mixture into loaf pan. Stir glaze ingredients together and spread evenly on top.
  4. Bake
    Bake uncovered for 50–60 minutes, until internal temperature reaches 165°F (74°C).
  5. Rest before slicing
    Let rest 10 minutes to lock in juices.

Nutrition Information (Approx. Per Slice, 1/6 loaf)

  • Calories: 290
  • Protein: 32–35g
  • Fat: 18g
  • Carbs: 5–6g
  • Fiber: 2g
  • Sugar: 1–2g (from vegetables only)

Serving Suggestions (Low-Glycemic)

  • Cauliflower mash or roasted cauliflower
  • Steamed green beans or asparagus
  • Simple cabbage or cucumber salad
  • Leftovers make great protein-packed lunches

Helpful Tips

  • Use almond flour for tenderness without carbs
  • Choose no-sugar-added ketchup—regular versions hide sugar
  • Ground turkey works great if you want lower fat
  • Leftovers freeze beautifully for up to 2 months

This meatloaf proves that diabetic-friendly eating doesn’t mean giving up comfort food. With a few smart swaps, you get all the nostalgic flavor—without blood sugar stress.

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