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Meatloaf, a fan favorite.  Such a great entree that keeps well in the fridge for leftovers or in the freezer to re-heat at a later time.  This recipe from the Pioneer Woman is one of my favorites with some adjustments to make it gluten free and lower in carbohydrates.  It is so flavorful and it's got kick.  I love to pair it with some mashed cauliflower and some roasted brussel sprouts.  

The Macro Nutrients given reflect my substitutions:   I omit the honey,  I use 1 lb of ground turkey instead of pork, I use tomato paste instead of ketchup (1 can 1/2 at in the veggie mixture and 1/2 spread on the top), and I use steel cut oats 1 1/4 cup instead of breadcrumbs.  

1 serving size which is fairly large (I usually do 1/2)

Calroies 641    Carbohydrates 23.9g     Fat 42.8g     Fiber 6g     Protein 42g     Net Carbs 17.9

Cajun Meatloaf

PREP TIME: 40 Minutes


COOK TIME: 40 Minutes

SERVINGS: 8 Servings


  • 3 whole Bell Peppers (2 If They're Large)
  • 2 whole Medium Onions
  • 1 bunch Celery (5-6 Ribs)
  • 8 cloves (to 10 Cloves) Of Garlic
  • 6 Tablespoons Butter
  • 1 teaspoon Salt
  • 1 Tablespoon Worcestershire
  • 1 teaspoon Black Pepper
  • 1 teaspoon Ground Nutmeg
  • 1 teaspoon Cayenne Pepper
  • A Few Shakes Of Hot Sauce (optional)
  • 2 cups Ketchup, Divided  ***I Substituted 1 can of tomato paste ½ in mixture the other ½ on top
  • 1/2 cup Whole Milk
  • 1 cup (to 2 Cups) Breadcrumbs ***I substitute 1 ¼ steel cut oats
  • 2 pounds Lean Ground Beef (92%% Lean)
  • 1 pound Ground Pork ***I use 1 lb ground turkey
  • 3 whole Eggs
  • 2 Tablespoons Honey  ***I leave this out

Preheat oven to 400 degrees.

Chop all of the fresh vegetables (peppers, onions, celery) into a small dice and mince the garlic. Over medium-high heat, melt 6 tablespoons butter. Once butter begins to start browning, add the diced vegetables and garlic. Add about 1 teaspoon salt. 

After these have cooked for a few minutes add 1 tablespoon Worcestershire sauce, 1 teaspoon black pepper, 1 teaspoon nutmeg and 1 teaspoon cayenne pepper. If you like it hot, add a couple shakes of your favorite hot sauce. Next add about ½ cup of ketchup. Continue cooking and stirring for a few more minutes. Remove from heat.

After allowing the mixture to cool for a couple of minutes, add about ½ cup of milk. Stir until combined. Next add at least 1 cup of breadcrumbs. Continue adding breadcrumbs and stirring until mixture is a nice, thick paste. 

In a large mixing bowl place the ground beef and pork. Whisk 3 eggs and add to the meat. After allowing the pasty vegetable mixture to cool down a bit, begin incorporating it into the meat. Keep working all of the Cajun-Vegetable mix into the meat until all is blended well.

Spray a sheet pan with some non-stick cooking spray. Next, using your hands, form your meat mixture into a loaf on the sheet pan. Make the loaf around 6-8 inches wide and about 1 ½ inches thick. 

In a small bowl or measuring cup, mix together ¾ cup of ketchup with about 2 tablespoons honey. Slather this sauce over the whole meatloaf.

Place in a 400 degree oven for about 40 minutes.