This Italian Turkey Brussels Sprouts Meatloaf is a wholesome twist on the classic comfort dish. Made with lean ground meat and packed with vegetables like onions and optionally Brussels sprouts, this meatloaf is hearty, juicy, and full of flavor. It’s a protein-rich, low-carb, and family-friendly recipe that pairs perfectly with cauliflower mash or roasted veggies for a complete meal.

Full Recipe: 

Ingredients

• 1 tbsp extra virgin olive oil

• 2 cups chopped white onion

• 1 tsp dried thyme leaves

• 1½ tsp kosher salt

• 1 tsp freshly ground black pepper

• 3 tbsp Worcestershire sauce

• 1/3 cup chicken broth (or low-sodium)

• 1 tbsp tomato paste

• 2½ lb extra-lean ground chuck or ground turkey

• ½ cup plain dry bread crumbs (or almond flour for low-carb/gluten-free)

• 2 eggs

• ½ cup sugar-free ketchup (or regular if preferred)

Directions

1. Preheat the oven to 325°F.

2. In a skillet, heat olive oil over medium heat. Add chopped onions, thyme, salt, and pepper. Cook for 5–7 minutes until onions are soft and translucent.

3. Remove skillet from heat and stir in Worcestershire sauce, chicken broth, and tomato paste. Scrape the bottom of the skillet to incorporate all the flavors.

4. In a large mixing bowl, combine the ground meat, onion mixture, bread crumbs (or almond flour), and eggs. Use a fork to gently mix until just combined. Avoid overmixing.

5. Line a loaf pan with parchment paper. Transfer the meat mixture into the pan and shape gently. Spread a thin layer of ketchup on top.

6. Bake for about 70–85 minutes, or until the internal temperature reaches 160°F.

7. Remove from oven, spread additional ketchup if desired, and let rest for 5 minutes before slicing and serving.

Nutrients (per serving – 1/6 of loaf)

• Calories: 429

• Carbohydrates: 10g

• Protein: 43g

• Fat: 25g

• Cholesterol: 189mg

• Sodium: 660mg

• Potassium: 126mg

• Fiber: 1g

• Sugar: 5g

A Healthier, More Balanced Take on Meatloaf

Traditional meatloaf recipes are often heavy on red meat, breadcrumbs, and sugar-laden sauces, making them less than ideal for those trying to eat clean or manage macronutrients. This version reinvents the dish by incorporating lean turkey, nutrient-dense vegetables, and lighter binders—all while preserving that tender, juicy bite that makes meatloaf so comforting.

One of the standout features of this recipe is its use of Brussels sprouts. Finely shredded and mixed into the meat, these little cruciferous powerhouses bring moisture, subtle earthiness, and a nutritional boost without overpowering the flavor. When cooked, they soften and meld seamlessly into the loaf, making them practically undetectable to picky eaters.

Combined with sautéed onions, tomato paste, and a touch of Worcestershire sauce, the flavor base of this meatloaf is rich, savory, and layered. It’s then topped with a slathering of ketchup (sugar-free, if you’re watching carbs), which caramelizes slightly during baking to add a tangy-sweet glaze that complements the savory interior.

Why You’ll Love This Recipe

This Italian Turkey Brussels Sprouts Meatloaf isn’t just healthier—it’s also deeply satisfying. Here’s why it might become a new favorite in your weekly rotation:

It’s protein-packed, with over 40 grams of protein per serving, making it ideal for athletes, low-carb eaters, or anyone looking to stay fuller longer.
It’s lower in carbs, especially when made with almond flour and sugar-free ketchup, and fits well into paleo, gluten-free, and keto diets.
It’s family-friendly—familiar enough for kids to enjoy but nutrient-dense enough for health-conscious adults.
It’s freezer-friendly and reheats well, making it perfect for meal prep or batch cooking.
It’s customizable with various vegetables, herbs, and even topping choices to suit your preferences.
It’s one-pan friendly—all baked into a single loaf pan and with minimal cleanup required.

A Comfort Food That Doesn’t Compromise Nutrition

Nutritionally, this meatloaf strikes an excellent balance. With just 10 grams of carbohydrates per serving and a solid 43 grams of protein, it keeps you fueled and energized without relying on sugar or excess starch. The use of turkey or lean chuck reduces saturated fat, while the inclusion of fiber-rich vegetables supports digestive health and keeps the overall dish feeling light despite its hearty taste.

The 429 calories per serving are well-distributed across macronutrients: healthy fats from olive oil and eggs, protein from the meat, and a small amount of slow-digesting carbohydrates from the onions, breadcrumbs or almond flour, and tomato paste.

Brussels sprouts, often underrated, bring an added boost of vitamin C, vitamin K, and antioxidants, along with cancer-fighting glucosinolates. Onions contribute prebiotic fiber and anti-inflammatory compounds, while olive oil adds monounsaturated fats for heart health.

Perfect for Weeknight Meals and Leftover Lunches

This meatloaf shines not only in flavor and nutrition but also in convenience. It’s a complete dinner on its own, but it pairs beautifully with a variety of sides, making it endlessly adaptable for different palates and dietary needs. Try it with:

Mashed cauliflower or sweet potatoes for a low-carb comfort combo
Roasted green beans, Brussels sprouts, or carrots for a nutrient-packed plate
A crisp garden salad dressed with olive oil and vinegar for a refreshing balance
Zoodles, spaghetti squash, or a slice of whole grain bread for a more traditional touch

Best of all, leftovers taste just as delicious the next day. Slice it cold and serve over greens for a quick protein boost at lunch, or warm it up and serve between two slices of bread for a meatloaf sandwich that’s anything but boring.

Flavor Profile and Cooking Method

The seasoning in this meatloaf draws inspiration from Italian flavors—thyme, pepper, and tomato-based notes bring warmth and subtle complexity without requiring a long list of ingredients. The Worcestershire sauce adds a hit of umami that deepens the flavor of the turkey, while the sautéed onions ensure the meat stays moist and rich with every bite.

The cooking method is straightforward: sauté your aromatics and mix them with the rest of the ingredients, shape the mixture in a lined loaf pan, and bake until golden and set. Spreading the ketchup glaze on top before baking adds that iconic meatloaf finish—tangy, slightly sweet, and deeply comforting.

Be sure to let the meatloaf rest after baking to allow the juices to redistribute, which ensures clean slicing and prevents dryness.

Tips for Best Results

Use lean ground turkey or extra-lean ground chuck to strike a balance between moisture and fat content.
Sauté the onions and Brussels sprouts to bring out their natural sweetness and prevent bitterness.
Don’t overmix the meat—gently fold ingredients together with a fork or your hands to keep the texture light.
Allow the meatloaf to rest for 5–10 minutes after baking for best slicing and juiciness.
Use a meat thermometer to ensure doneness—160°F is ideal for ground turkey or beef.
Feel free to double the recipe and freeze an extra loaf for future dinners.

Variations and Customization Ideas

Add chopped mushrooms or shredded carrots for more veggie bulk
Use fresh herbs like parsley, basil, or oregano for a garden-fresh twist
Swap ketchup for barbecue sauce, marinara, or a mustard glaze
Top with mozzarella or Parmesan cheese in the last 10 minutes of baking for a cheesy crust
Use ground chicken or bison for a different protein option
Make it spicy by adding chili flakes, sriracha to the ketchup, or diced jalapeños into the mix

This recipe is a forgiving template that allows for creativity while still delivering consistent, crowd-pleasing results.

Conclusion

This Italian Turkey Brussels Sprouts Meatloaf is a modern, health-conscious take on a timeless favorite. It’s everything you want in comfort food—warm, filling, flavorful—without the heaviness or guilt. Packed with lean protein, vegetables, and classic savory flavor, it supports a balanced lifestyle while satisfying your appetite for something cozy and hearty.

Whether you’re feeding your family on a busy weeknight, prepping meals for the week ahead, or looking for a nutritious main dish that doesn’t compromise on taste, this meatloaf is a perfect fit. With its simple prep, nourishing ingredients, and crowd-pleasing flavor, it will earn a permanent spot in your recipe rotation.