This Whole-Grain Greek Meatloaf offers a nutritious take on a classic dish by combining lean ground beef with fiber-rich bulgur wheat. The addition of fresh mint, warming spices like cumin and cinnamon, and a tangy cucumber-tomato salad brings a delightful Mediterranean flair to this hearty meal.
Perfect for a family dinner or meal prep for the week, this dish is both satisfying and health-conscious. Serve with a dollop of Greek yogurt for extra creaminess, and enjoy the fragrant, spiced flavors that meld beautifully in every bite.
Full Recipe:
- 1 cup bulgur wheat
- 1 English cucumber, quartered lengthwise and cut into 1/4-inch chunks
- 2 medium plum tomatoes, chopped
- 1 cup fresh mint leaves, chopped
- 3 tablespoons extra-virgin olive oil
- 2 teaspoons lemon juice
- Kosher salt and freshly ground black pepper
- Cooking spray
- 2 medium yellow onions, quartered
- 1 tablespoon ground cumin
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground allspice
- 1 pound lean ground beef (85%)
- 1 large egg
- 1/4 cup whole-wheat breadcrumbs
- 1/4 cup pine nuts (optional)
- Nonfat Greek yogurt, for serving
Directions:
- Soak the bulgur in hot water for about 1 hour until softened. Drain and set aside.
- Toss the cucumber, tomatoes, half the mint, 1 tablespoon olive oil, lemon juice, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a bowl. Cover and refrigerate.
- Preheat the oven to 400°F (200°C). Spray an 8-inch baking pan with cooking spray.
- Pulse onions into a paste in a food processor. Heat 2 tablespoons olive oil in a skillet over medium heat, and cook the onion paste until light brown, about 10 minutes. Add cumin, cinnamon, allspice, salt, and pepper, and cook until fragrant, 4-6 minutes.
- In a large bowl, mix the onion-spice paste, bulgur, ground beef, egg, breadcrumbs, and remaining mint. Press the mixture into the prepared pan. Optionally, sprinkle pine nuts on top and press in.
- Bake for 30-35 minutes until the top is browned and the meatloaf reaches 165°F (74°C) internally. Serve with the cucumber-tomato salad and a dollop of Greek yogurt.
Prep Time: 10 minutes | Inactive Time: 1 hour | Cook Time: 50 minutes | Total Time: 2 hours
Kcal: 320 kcal | Servings: 6
A Wholesome Twist on a Classic Comfort Food: Whole-Grain Greek Meatloaf
Meatloaf is a comforting and familiar dish for many people, often evoking memories of family dinners and hearty, home-cooked meals. However, this recipe for Whole-Grain Greek Meatloaf takes that classic comfort food and gives it a Mediterranean makeover. By incorporating bulgur wheat, fresh herbs, and fragrant spices like cumin, cinnamon, and allspice, this dish not only delivers on flavor but also offers a nutritious and wholesome alternative to the traditional meatloaf.
This Greek-inspired version is a wonderful way to enjoy a healthy, balanced meal that still feels like a comforting indulgence. Whether you’re looking for a nutritious family dinner or a meal prep option for the week, this recipe ticks all the boxes. Below, we’ll dive into the key aspects that make this Whole-Grain Greek Meatloaf a standout dish.
1. Mediterranean-Inspired Flavors
One of the defining elements of this meatloaf is the infusion of Mediterranean flavors. The use of ingredients like fresh mint, extra-virgin olive oil, and a cucumber-tomato salad adds a burst of freshness that contrasts beautifully with the rich, savory beef.
- Fresh Mint and Herbs: Greek cuisine often incorporates fresh herbs like mint, which lends a bright, almost cooling effect to the dish. This pairs perfectly with the spices and provides a flavor profile that feels lighter than traditional meatloaf, making it ideal for warmer climates or seasons.
- Aromatic Spices: Cumin, cinnamon, and allspice are key players in Mediterranean cooking, and their inclusion here brings warmth and complexity to the dish. These spices not only enhance the flavor but also complement the natural sweetness of the onions and bulgur wheat.
- Cucumber-Tomato Salad: The simple, tangy cucumber and tomato salad served alongside the meatloaf provides a refreshing contrast to the savory, spiced meat. It cuts through the richness of the meatloaf, making each bite feel balanced and satisfying.
2. Bulgur Wheat: A Nutrient Powerhouse
The use of bulgur wheat in this recipe is what truly sets it apart from the traditional meatloaf. Bulgur is a whole grain made from cracked wheat, and it’s a staple in many Mediterranean and Middle Eastern dishes. Not only does it provide a satisfying, chewy texture, but it also comes with a host of nutritional benefits.
- High in Fiber: Bulgur is an excellent source of dietary fiber, which is essential for digestive health and helps keep you feeling fuller for longer. This makes the meatloaf a more filling and satisfying meal, especially when paired with the lean beef.
- Low in Fat and Calories: Compared to traditional breadcrumbs or fillers like white bread, bulgur wheat is lower in calories and fat, making it a great option for those looking to eat healthier without sacrificing flavor.
- Rich in Vitamins and Minerals: Bulgur is packed with important nutrients like magnesium, iron, and B vitamins, which support energy levels, muscle function, and overall health. These benefits make the meatloaf a more balanced and nutritious choice for dinner.
3. A Lighter, Healthier Meatloaf
Traditional meatloaf recipes often rely on high-fat ground meats, heavy sauces, and starchy fillers. In contrast, this Greek-inspired version is designed to be both lighter and healthier while still delivering on flavor and texture.
- Lean Ground Beef: Using lean ground beef (85% lean) reduces the overall fat content of the dish without compromising on taste or texture. The meat still provides plenty of protein to keep you full and satisfied, but with less saturated fat than fattier cuts.
- Whole-Wheat Breadcrumbs: Another healthy swap is the use of whole-wheat breadcrumbs, which add fiber and nutrients while helping to bind the meatloaf together. This small change enhances the nutritional value of the dish compared to using refined white breadcrumbs.
- Greek Yogurt: Serving the meatloaf with a dollop of nonfat Greek yogurt adds creaminess and tang, without the need for a rich gravy or sauce. Greek yogurt is not only lower in fat than traditional sauces, but it also provides a good source of probiotics, which are beneficial for gut health.
4. Versatile and Customizable
One of the best things about this meatloaf recipe is its versatility. Whether you’re looking to accommodate dietary preferences or simply mix things up, this dish is easy to customize to suit your needs.
- Vegetarian Option: To make this dish vegetarian, you can swap the ground beef for plant-based meat alternatives or even lentils and chickpeas for a fiber-packed vegetarian version. Bulgur wheat still serves as a hearty base, making this a satisfying meatless meal.
- Add Extra Veggies: Feel free to add in other vegetables to the meatloaf mixture, such as grated zucchini, carrots, or spinach. This boosts the nutritional content of the dish while adding more flavor and texture.
- Use Different Proteins: While ground beef is the main protein in this recipe, you can easily substitute it with ground turkey, chicken, or even lamb for a different flavor profile. Ground lamb, in particular, pairs beautifully with the Mediterranean spices used in the recipe.
- Vegan Version: For a vegan version, use a plant-based meat alternative and egg substitute (such as flaxseed or chia seeds mixed with water). You can also skip the Greek yogurt and serve the meatloaf with a vegan yogurt alternative or a tahini sauce for added richness.
5. Perfect for Meal Prep
This Whole-Grain Greek Meatloaf is an excellent option for meal prepping, as it holds up well when stored and can be used in a variety of ways throughout the week.
- Refrigerate or Freeze: After baking, the meatloaf can be sliced and stored in the refrigerator for up to 4 days or frozen for up to 3 months. This makes it an ideal dish to prepare in advance and enjoy throughout the week.
- Multiple Uses: Leftover slices can be used in sandwiches, wraps, or served over salads for a quick and easy lunch. You can also pair it with different sides throughout the week, such as roasted vegetables, grains, or pasta, to keep things interesting.
- Family-Friendly: This recipe is also great for families, as it can easily be doubled or tripled to feed a crowd. The familiar flavors and approachable ingredients make it a hit with both kids and adults alike.
Conclusion: A Wholesome and Flavorful Dinner Solution
The Whole-Grain Greek Meatloaf is more than just a nutritious alternative to traditional meatloaf—it’s a flavorful and versatile dish that brings the vibrant tastes of the Mediterranean right to your dinner table. With its combination of aromatic spices, fresh herbs, and wholesome bulgur wheat, this meatloaf is both satisfying and healthy. Whether you’re serving it for a family dinner, prepping meals for the week, or looking to introduce more Mediterranean-inspired recipes into your rotation, this dish is sure to become a new favorite.
The balance of lean protein, whole grains, and vegetables makes it an excellent choice for those seeking a balanced, nutrient-dense meal. Plus, the ability to customize the recipe to suit different dietary needs means it can easily fit into a variety of eating plans, whether you’re vegetarian, gluten-free, or simply looking for a wholesome meal that’s packed with flavor.
By incorporating simple yet powerful ingredients, this Whole-Grain Greek Meatloaf shows that healthy eating doesn’t have to be boring—it can be delicious, nourishing, and deeply satisfying.