Meat loaf made with chicken or turkey, with tomato-based sauce
Common food
Photo: Wikipedia
This is a lean, savory loaf made from ground chicken or turkey, bound with egg and breadcrumbs, and topped with a tangy, sweet tomato glaze. The texture is tender and moist, offering a milder, less greasy alternative to traditional beef meatloaf. Its nutritional profile is notably high in protein while remaining relatively low in calories and fat.
Calorie split: 42% protein · 20% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love it as a comforting, nostalgic weeknight dinner that's both hearty and healthier than its beef counterpart. It's also incredibly versatile, easily adapted with different herbs, spices, and mix-ins like diced vegetables.
⚠️ Watch-outs & how to enjoy it better
The lean poultry can become dry if overcooked, and the tomato glaze can be high in added sugar and sodium. To counteract dryness, mix in finely grated vegetables like zucchini or onion for moisture, and opt for a glaze made with low-sugar ketchup or a homemade tomato paste blend.
Key benefits
- Excellent source of lean, complete protein.
- Lower in saturated fat than beef-based versions.
- Good source of B vitamins like niacin and B6.
- Provides minerals like selenium and phosphorus.
- Can be a lower-calorie comfort food option.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The concept of the meatloaf is ancient, with a Roman cookbook from the 5th century containing a recipe for a dish of ground meat mixed with wine and pine nuts.
Full nutrition (USDA data · scales with serving)
| Water | 69.5 g |
| Energy | 145 kcal |
| Protein | 15.5 g |
| Total lipid (fat) | 6.2 g |
| Carbohydrate, by difference | 7.3 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 57.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 164 mg |
| Potassium, K | 267 mg |
| Sodium, Na | 449 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 19.1 ug |
| Vitamin C, total ascorbic acid | 4.3 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.18 mg |
| Niacin | 4.9 mg |
| Vitamin B-6 | 0.35 mg |
| Folate, total | 20.0 ug |
| Folic acid | 8.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 25.0 ug |
| Choline, total | 47.0 mg |
| Vitamin B-12 | 0.72 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 38.0 ug |
| Retinol | 28.0 ug |
| Carotene, beta | 105 ug |
| Carotene, alpha | 7.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 3331 ug |
| Lutein + zeaxanthin | 47.0 ug |
| Vitamin E (alpha-tocopherol) | 0.50 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin K (phylloquinone) | 1.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.7 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.45 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 16:1 | 0.16 g |
| MUFA 18:1 | 1.8 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 67.0 mg |
Amino acid profile (per 100g)
Estimated from Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked — USDA does not publish this profile for Meat loaf made with chicken or turkey.
| Tryptophan | 0.12 g |
| Threonine | 0.92 g |
| Isoleucine | 1.1 g |
| Leucine | 1.9 g |
| Lysine | 2.0 g |
| Methionine | 0.61 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.93 g |
| Tyrosine | 0.73 g |
| Valine | 1.2 g |
| Arginine | 1.6 g |
| Histidine | 0.78 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.1 g |
| Glutamic acid | 3.6 g |
| Glycine | 1.6 g |
| Proline | 1.2 g |
| Serine | 0.95 g |
FAQ
How do I keep my poultry meatloaf from being dry?
Use a panade (a paste of milk and breadcrumbs) in the mix, don't overwork the meat, and consider adding moisture-rich ingredients like grated onion, zucchini, or a tablespoon of olive oil. Bake just until an internal thermometer reads 165°F (74°C).
Can I make this ahead of time?
Yes. You can assemble the raw loaf, cover it, and refrigerate for up to 24 hours before baking. You can also bake it, cool it, slice it, and freeze for up to 3 months.
What's a good substitute for the tomato glaze?
Try a topping made from a mixture of Dijon mustard and brown sugar, a simple gravy made from pan drippings, or even a layer of sautéed mushrooms and onions.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.45 kcal/g · 43% calories from protein · 0.8 g fiber · 2.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.68 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.