Vegetarian meatloaf or patties
Whole food · Legumes and Legume Products
Photo: Wikipedia
A savory, plant-based loaf or patty crafted from legumes, grains, and vegetables, offering a hearty, meaty texture with a rich umami flavor. It's a protein-packed centerpiece, delivering over 21g of protein per 100g while remaining low in sugar and a good source of fiber.
Calorie split: 43% protein · 16% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People adore its satisfying, savory depth and the way it seamlessly absorbs surrounding flavors, making it a comforting and familiar meal. Its versatility allows it to be the star of a classic dinner or a quick, protein-rich sandwich filling.
⚠️ Watch-outs & how to enjoy it better
Some commercial versions can be high in sodium to enhance flavor, which is a consideration for those monitoring blood pressure. To counteract this, rinse the patty if canned beans are used, or choose low-sodium homemade recipes and pair with potassium-rich vegetables like steamed broccoli or a fresh salad.
Key benefits
- High in plant-based protein for muscle maintenance
- Good source of dietary fiber for digestive health
- Low in sugar, supporting stable energy levels
- Cholesterol-free and low in saturated fat
- Versatile base for numerous global cuisines
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The concept of a 'meatloaf' made from plants dates back centuries, with historical recipes using nuts, beans, and grains, long before the term 'vegetarian' was coined in the 1840s.
Full nutrition (USDA data · scales with serving)
| Water | 58.0 g |
| Energy | 197 kcal |
| Energy | 824 kj |
| Protein | 21.0 g |
| Total lipid (fat) | 9.0 g |
| Ash | 4.0 g |
| Carbohydrate, by difference | 8.0 g |
| Fiber, total dietary | 4.6 g |
| Total Sugars | 1.2 g |
| Calcium, Ca | 29.0 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 344 mg |
| Potassium, K | 180 mg |
| Sodium, Na | 550 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.71 mg |
| Selenium, Se | 0.80 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.90 mg |
| Riboflavin | 0.60 mg |
| Niacin | 10.0 mg |
| Vitamin B-6 | 1.2 mg |
| Folate, total | 78.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 78.0 ug |
| Folate, DFE | 78.0 ug |
| Choline, total | 73.1 mg |
| Vitamin B-12 | 2.4 ug |
| Vitamin B-12, added | 2.4 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.7 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.09 g |
| SFA 14:0 | 0.04 g |
| SFA 16:0 | 0.93 g |
| SFA 18:0 | 0.37 g |
| Fatty acids, total monounsaturated | 2.2 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 2.2 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 4.7 g |
| PUFA 18:2 | 4.1 g |
| PUFA 18:3 | 0.52 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Is vegetarian meatloaf a complete protein?
It depends on the ingredients. Loaves combining legumes (like beans or lentils) with grains (like rice, oats, or breadcrumbs) typically form a complete protein profile, providing all essential amino acids.
How can I keep it from falling apart?
Ensure your mixture isn't too wet. Use binding agents like ground flaxseed mixed with water, mashed beans, or a small amount of breadcrumbs. Chilling the mixture before cooking and baking instead of frying also helps it hold its shape.
Can I freeze cooked vegetarian meatloaf?
Yes, it freezes exceptionally well. Let it cool completely, wrap slices or the whole loaf tightly in plastic wrap and foil, and freeze for up to 3 months. Reheat in the oven or microwave.
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 1.97 kcal/g · 43% calories from protein · 4.6 g fiber · 1.2 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: 3.06 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.