A Delicious High-Protein Recipe for Chicken Meatloaf

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A Delicious High-Protein Recipe for Chicken Meatloaf

Meatloaf is a dish typically made from ground meat, often beef or chicken, and various other ingredients such as breadcrumbs, onion, garlic, and herbs. It is then made into a loaf shape and baked in the oven. Meatloaf is a very popular dish in the United States and many other countries, and it is often served with mashed potatoes or gravy. There are many different recipes for meatloaf, but the essential ingredient is ground meat. It gives the meatloaf its distinctive flavour and texture.

Chicken meatloaf is a common variation of the dish, and it is usually made with chicken breasts or thighs. The chicken meatloaf is usually lighter in colour than the beef version, and it has a milder flavour. Chicken meatloaf is also often served with a creamy sauce or gravy. Regardless of the kind of meat you prefer, there is no doubt that meatloaf is a delicious dish that will satisfy your hunger.

According to food historian Andrew Smith, the oldest published recipe for modern American meatloaf dates from the late 1870s and instructs the cook to finely chop "any cold meat you have." He predicted that the meat would've been beef because New Englanders butchered their cows before winter, as feeding them would be more difficult. They attempted to squeeze every ounce of meat out of them, looking for the inexpensive cuts and meatloaf was one of them. They added pepper, salt, onion, milk-soaked bread slices, and an egg to the diced beef. These ingredients are still being used in many meatloaf recipes today. But, according to Smith, meatloaf wasn't served for dinner back then. It was for breakfast!

Suddenly craving meatloaf? Here’s the quick chicken meatloaf recipe full of proteinaceous and healthy ingredients. Even if you want to lose weight or eat clean, this recipe is for you.

Nutrition Facts

Serves 1 person

Calories

264 cal

Protein

38g 

Carbs

10g 

Fat

8g 

Time Required

Preparation Time

5 Minutes

Cooking Time

25 Minutes

Total Time Needed

30 Minutes

Ingredients

  • 1lb. ground chicken breast (or Turkey)
  • 1 large-sized egg
  • ⅓ cup oats
  • ½ cup diced onion
  • 1 clove of minced garlic
  • ½ cup pasta sauce
  • 3 oz low-fat mozzarella cheese, preferably slices
  • ¼ cup parmesan cheese
  • 2 tbsps. of Italian seasoning
  • Salt and pepper (as required)

Instructions

  • Put all the ingredients into a bowl apart from half of your parmesan cheese and pasta sauce
  • Mix all ingredients together.
  • Take a pan for the meatloaf and coat it with some non-stick cooking spray. If you don't have the spray, you can also apply olive oil with a brush.
  • Evenly sprinkle the leftover parmesan cheese and pour pasta sauce on top.
  • Bake at 375° F or 190° C for 25-30 minutes, and you are done.

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Benefits of Ingredients

There are numerous nutrients on your plate inside a homemade meatloaf slice. It has chicken, oats, eggs, and cheese with some seasoning. These ingredients are healthy and provide you with protein, vitamins, and minerals.

Source of Protein

Chicken is a high protein source and is particularly popular among bodybuilders and weight-loss enthusiasts. As the meat is low in calories and high in protein contents, it is beneficial for those who want to lose weight. The egg and oats used in the recipe also contain considerable protein.

Protein is essential for different activities and gives you energy when your diet is low in carbohydrates. Protein-rich foods, such as chicken meat, can assist you in achieving your health and fitness goals, like muscle gain, increase in strength, and weight loss.

According to studies, increased protein intake has improved satiety and preserved lean body mass besides weight loss. Also, protein is involved in calcium metabolism and can improve your bone health.

Source of Micronutrients

Meatloaf has chicken and oats, which provide an adequate amount of micronutrients, including vitamins and minerals. Both of which improve overall health and keep you safe from different diseases.

According to a study, chicken meat has abundant iron, zinc, selenium, phosphorus, and vitamin B12. These micronutrients help in body growth, immunity etc.

Lower Cholesterol Level

Oats have been shown in a study to lower cholesterol levels, potentially lowering the risk of heart disease. Heart disease is the leading cause of mortality globally, and elevated cholesterol, mainly oxidized LDL (bad) cholesterol, is one of the significant risk factors behind this.

The low cholesterol attribute of oats is mainly because of its beta glucan content which slows down fat and cholesterol absorption by increasing the viscosity of food items you’ve eaten. It attaches to cholesterol-rich bile acids produced by your liver to promote digestion once it reaches your gut, then transports these acids through your digestive system and out of your body.

Bile acids are usually reabsorbed into the digestive tract, but beta glucan prevents this, resulting in lower cholesterol levels.

Boosts Fullness

Oatmeal came in third overall and first among breakfast foods in a study that rated the fullness effect of 38 typical foods. It is because oats have beta glucans, and they are fibres that delay stomach emptying and promote the release of fullness hormones.

Also, oats are low in calories, high in fibre, and high in other vital elements, making them a perfect supplement to a successful weight loss diet.

May Help Reduce Blood Pressure

Although traditional meatloaf is heavy and salty, substituting lean turkey or chicken cuts of meat can assist people with high blood pressur, and they can eat chicken or turkey meatloaves. Similarly, the American Heart Association advises avoiding high-blood-pressure foods like red meat.

The Cleveland Clinic also recommends using skinless chicken if you suffer from hypertension or high blood pressure.

Wrapping up

Chicken meatloaf is a good source of protein and micronutrients, including vitamins and minerals. It is easy to make, and you can make it with whatever ingredients you have in your home.

It provides multiple health benefits, such as improving bone health, reducing hunger by giving you the feeling of fullness, losing weight, reducing blood pressure, reducing cholesterol levels, and providing energy.

So, if you want to use your leftover chicken meat, veggies, or other ingredients, grab a knife and start making this delicious yet high-protein meatloaf. Enjoy!

Reading List

Article Sources

  • Ali, Mahabbat, et al. “Comparison of Functional Compounds and Micronutrients of Chicken Breast Meat by Breeds.” Food Science of Animal Resources, vol. 39, no. 4, Aug. 2019, p. 632. www.ncbi.nlm.nih.gov, https://doi.org/10.5851/kosfa.2019.e54.
  • Beck, Eleanor J., et al. “Increases in Peptide Y-Y Levels Following Oat Beta-Glucan Ingestion Are Dose-Dependent in Overweight Adults.” Nutrition Research (New York, N.Y.), vol. 29, no. 10, Oct. 2009, pp. 705–09. PubMed, https://doi.org/10.1016/j.nutres.2009.09.012.
  • Berg, Aloys, et al. “Effect of an Oat Bran Enriched Diet on the Atherogenic Lipid Profile in Patients with an Increased Coronary Heart Disease Risk. A Controlled Randomized Lifestyle Intervention Study.” Annals of Nutrition & Metabolism, vol. 47, no. 6, 2003, pp. 306–11. PubMed, https://doi.org/10.1159/000072404.
  • Bosse, John D., and Brian M. Dixon. “Dietary Protein to Maximize Resistance Training: A Review and Examination of Protein Spread and Change Theories.” Journal of the International Society of Sports Nutrition, vol. 9, Sept. 2012, p. 42. PubMed Central, https://doi.org/10.1186/1550-2783-9-42.
  • Cava, Edda, et al. “Preserving Healthy Muscle during Weight Loss123.” Advances in Nutrition, vol. 8, no. 3, May 2017, pp. 511–19. PubMed Central, https://doi.org/10.3945/an.116.014506.
  • Ds, Weigle, et al. “A High-Protein Diet Induces Sustained Reductions in Appetite, Ad Libitum Caloric Intake, and Body Weight despite Compensatory Changes in Diurnal Plasma Leptin and Ghrelin Concentrations.” The American Journal of Clinical Nutrition, vol. 82, no. 1, July 2005. pubmed.ncbi.nlm.nih.gov, https://doi.org/10.1093/ajcn.82.1.41.
  • Kerstetter, Jane E., et al. “Dietary Protein and Skeletal Health: A Review of Recent Human Research.” Current Opinion in Lipidology, vol. 22, no. 1, Feb. 2011, p. 16. www.ncbi.nlm.nih.gov, https://doi.org/10.1097/MOL.0b013e3283419441.
  • Leidy, Heather J., et al. “The Role of Protein in Weight Loss and Maintenance.” The American Journal of Clinical Nutrition, vol. 101, no. 6, June 2015, pp. 1320S-1329S. PubMed, https://doi.org/10.3945/ajcn.114.084038.
  • Sh, Holt, et al. “A Satiety Index of Common Foods.” European Journal of Clinical Nutrition, vol. 49, no. 9, Sept. 1995. pubmed.ncbi.nlm.nih.gov, https://pubmed.ncbi.nlm.nih.gov/7498104/.
  • The Top 10 Causes of Death. https://www.who.int/news-room/fact-sheets/detail/the-top-10-causes-of-death. Accessed 7 June 2022.
  • Wang, L., et al. “Barley Beta-Glucans Alter Intestinal Viscosity and Reduce Plasma Cholesterol Concentrations in Chicks.” The Journal of Nutrition, vol. 122, no. 11, Nov. 1992, pp. 2292–97. PubMed, https://doi.org/10.1093/jn/122.11.2292.

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FITNESS FOR EVERYONE

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