Basic meatloaf

Heart Smart Low Sodium

Beef is a good source of iron needed to help carry oxygen around your body. If you don’t have enough iron, you may feel weak or more tired than you usually do.


nonstick cooking spray
2 pounds extra-lean (95 percent) ground beef
1 cup cracker meal
2 large eggs
2/3 cup low-sodium ketchup, divided
1 small onion, chopped
1/2 teaspoon freshly ground black pepper
1/2 teaspoon garlic powder
1 teaspoon no-salt seasoning (such as Mrs. Dash® Original Blend)


  1. Preheat oven to 350 F.
  2. Spray an 8-by-4-by-2 1/2-inch pan with nonstick cooking spray.
  3. In a large bowl, combine remaining ingredients except for 1/3 cup of the ketchup. Mix well.
  4. Place mixture in pan and shape into a loaf.
  5. Spread remaining 1/3 cup of ketchup on top.
  6. Bake for 1 hour or until a cooking thermometer inserted into the center of the meatloaf reaches at least 165 F.
  7. Let cool for 5 to 10 minutes. Cut into 6 pieces.
  8. Serve warm.

Makes 6 servings

Recipe contains: wheat, egg

Carb choices per serving: 1 1/2

Source: Allina Health's Patient Education Department, Your Guide to Sodium Content in Foods, nutr-ahc-93416 (7/04)
First Published: 07/01/2004
Last Reviewed: 07/27/2015

Cover the meatloaf with foil during baking if you see that the ketchup on top begins to blacken. Keep the foil on until it’s ready to take out of the oven.

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