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A close-up of a juicy, glazed meatloaf made from a classic meatloaf recipe, sliced and served on a white platter.

Heart-Healthy Low Sodium Meatloaf

This low sodium meatloaf is bursting with savory flavors from a blend of fresh aromatics, herbs, and spices, without relying on added salt. It's moist, satisfying, and perfect for a health-conscious weeknight dinner.
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Prep Time 20 minutes
Cook Time 1 hour 5 minutes
Total Time 1 hour 25 minutes
Servings: 6 servings
Course: Main Course
Cuisine: American
Calories: 260
Ingredients Equipment Method Notes

Ingredients
  

For the Meatloaf
  • 1.5 lbs lean ground beef (90/10 or leaner)
  • 1/2 cup rolled oats (quick or old-fashioned)
  • 1 large egg
  • 1/4 cup unsalted beef broth or milk
  • 2 tbsp low-sodium Worcestershire sauce
  • 1 small onion finely diced
  • 2 cloves garlic minced
  • 1 stalk celery finely diced
  • 1/2 red bell pepper finely diced
  • 1 tbsp dried parsley
  • 1 tsp dried oregano
  • 1/2 tsp black pepper freshly ground preferred
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/4 tsp smoked paprika
  • 1/4 tsp dry mustard powder
For the Glaze
  • 1/4 cup low-sodium ketchup
  • 1 tsp Dijon mustard check for low-sodium option
  • 1/2 tsp onion powder

Equipment

  • Large Mixing Bowl
  • 9x5 inch Loaf Pan
  • Cutting Board
  • Sharp Knife
  • Measuring cups and spoons

Method
 

Prepare Ingredients
  1. Preheat your oven to 350°F (175°C). Lightly grease a 9x5 inch loaf pan, or line it with parchment paper for easier removal.
  2. Finely dice the onion, celery, and bell pepper. Mince the garlic. The smaller the pieces, the better they will integrate into the meatloaf and release flavor.
Mix the Meatloaf
  1. In a large mixing bowl, combine the lean ground beef, rolled oats, egg, unsalted beef broth (or milk), and low-sodium Worcestershire sauce.
  2. Add the diced onion, minced garlic, diced celery, and diced red bell pepper to the bowl.
  3. Sprinkle in the dried parsley, dried oregano, black pepper, onion powder, garlic powder, smoked paprika, and dry mustard powder. These herbs and spices are key for building flavor without salt.
  4. Using your hands (the best tool for meatloaf!), gently mix all the ingredients together until just combined. Be careful not to overmix, as this can lead to a dense, tough meatloaf. Mix just until everything is evenly distributed.
Form and Bake
  1. Transfer the meatloaf mixture into the prepared loaf pan. Gently press it down and shape it into an even loaf.
  2. In a small bowl, whisk together the low-sodium ketchup, Dijon mustard, and onion powder for the glaze.
  3. Spread about half of the glaze evenly over the top of the meatloaf.
  4. Bake in the preheated oven for 45 minutes.
  5. Remove the meatloaf from the oven, spread the remaining glaze over the top, and return to the oven for another 20-25 minutes, or until the internal temperature reaches 160°F (71°C) when measured with a meat thermometer.
Rest and Serve
  1. Once cooked, remove the meatloaf from the oven and let it rest in the pan for 10-15 minutes before slicing. This allows the juices to redistribute, ensuring a moist and flavorful loaf.
  2. Slice and serve warm with your favorite low-sodium sides, such as roasted vegetables or mashed potatoes (made without salt).

Notes

For an even richer flavor, you can lightly sauté the diced onion, celery, bell pepper, and garlic in a teaspoon of olive oil before adding them to the meat mixture. This softens them and brings out their sweetness. Store leftover meatloaf in an airtight container in the refrigerator for up to 3-4 days. It also freezes well for up to 2-3 months.