Low-Sodium Turkey Meatloaf
Tender, moist, and full of savory flavors, this Low-Sodium Turkey Meatloaf has everything you’re craving in this classic comfort food favorite, but with less sodium! It’s a nutritious meal that’ll satisfy everyone’s palette.
Approximate sodium content per serving: 127mg
Why I Love This Recipe
Traditional meatloaf recipes use ingredients like ground beef, barbecue sauce, and brown sugar. And while I agree they’re undeniably delicious, they’re also loaded with sodium and other unhealthy ingredients.
Whether you’re watching your sodium intake or are just looking for a healthier alternative, this low sodium meatloaf recipe has everything you need for a delicious meal. With lean ground turkey and low-sodium versions of ketchup and Worcestershire sauce, you can create a heart-healthy meatloaf that’s so delicious, you’ll be like: “Salt who?”
This delicious turkey meatloaf recipe isn’t the only low-sodium ground turkey recipe I love. Check out my Low-Sodium Stuffed Peppers, Low Sodium Instant Pot Turkey Chili, and Low Sodium Asian Lettuce Wraps!
Sodium NOTES BY ALEX G., REGISTERED DIETITIAN
Many traditionally made comfort foods, like meatloaf, are high in sodium due to an extra dose of table salt and salty seasoning blends. A packaged serving of meatloaf from popular brands contains anywhere from 540-970 mg of sodium per slice!
This Low-Sodium Turkey Meatloaf recipe will reduce your sodium intake without losing any of the savory taste you expect. The flavor is built by sauteing aromatic vegetables, adding classic seasonings like Worcestershire sauce and Italian seasoning, and finishing with low-sodium ketchup.
Ingredients for Low Sodium Turkey Meatloaf
- Ground turkey: This lean protein is the star of the show! I recommend using 93% lean or leaner.
- Onion & green bell pepper: These veggies add flavor and moisture to the meatloaf.
- Panko breadcrumbs: I like to use panko because they’re lighter and crispier than regular breadcrumbs.
- Eggs: Eggs help bind the meatloaf together.
- Low-sodium ketchup: A great way to lower the overall sodium content of this recipe without sacrificing flavor.
- Worcestershire sauce: Look for a low-sodium version to keep the sodium levels down.
- Seasoning blend: I use a combination of Italian seasoning, garlic powder, and black pepper for some extra flavor.
Preparation
To start, preheat oven to 375°F (190°C) and grease a loaf pan.
Next, sauté the onions and green bell peppers in a small skillet until softened (about 5 minutes). Set aside to cool slightly.
In a large mixing bowl, combine ground turkey, cooled vegetables, panko breadcrumbs, eggs, ketchup, Worcestershire sauce, Italian seasoning, garlic powder, and pepper. Mix gently until just combined.
Shape the meatloaf mixture into a loaf in the prepared loaf pan.
Cooking
Bake for 45-55 minutes or until an instant-read thermometer inserted into the center registers 165°F (74°C).
Optional: In the last 10 minutes of baking, brush a thin layer of low-sodium ketchup over the top of the meatloaf for added flavor.
Serving
Once your meatloaf is done baking, let it rest for 10 minutes before slicing. Serve and enjoy!
What to Serve with Low-Sodium Turkey Meatloaf
This healthy ground turkey meatloaf recipe would be amazing next to (or on top of) some Low-Sodium Mashed Potatoes with green beans on the side. Roasted broccoli or a side salad would also be great options. Meatloaf can go with just about anything, so feel free to utilize what you’ve got on hand!
Storing & Reheating
If you have leftovers, store them in an airtight container in the refrigerator for up to 4 days. To reheat, slice the meatloaf and place on a baking sheet. Bake in a preheated oven at 350°F for about 15 minutes or until heated through.
Low-Sodium Turkey Meatloaf
Ingredients
- 2 pounds ground turkey 93% lean or leaner
- 1/2 cup chopped onion
- 1/2 cup chopped green bell pepper
- 3/4 cup panko breadcrumbs
- 2 large eggs lightly beaten
- 2 tablespoons low-sodium ketchup
- 1 tablespoon Worcestershire sauce look for a low-sodium version
- 1 teaspoon dried Italian seasoning
- 1 teaspoon garlic powder
- 1/4 teaspoon black pepper
Instructions
- Preheat oven to 375°F (190°C). Grease a loaf pan.
- Sauté the onions and green bell peppers in a small skillet until softened (about 5 minutes). Set aside to cool slightly.
- In a large bowl, combine ground turkey, cooled vegetables, panko breadcrumbs, eggs, ketchup, Worcestershire sauce, Italian seasoning, garlic powder, and pepper. Mix gently until just combined.
- Shape the mixture into a loaf in the prepared loaf pan.
- Bake for 45-55 minutes or until an instant-read thermometer inserted into the center registers 165°F (74°C).
- Optional: In the last 10 minutes of baking, brush a thin layer of low-sodium ketchup over the top of the meatloaf for added flavor.
- Let the meatloaf rest for 10 minutes before slicing.
This was a very good meatloaf. I will be making it again. Since I was put on a low sodium diet, I have invested in quite a lot of salt free seasonings and will use them to enhance a little different flavor to some of these recipes. I have found that the money spent on these seasonings has more than added to my enjoyment of a low sodium diet and it has done wonders for my blood pressure.