Meatloaf & Mash

Meatloaf & Mash image -



2lbs of ground chicken or turkey - this also works well with grass fed beef 

1 pepper 

1 large onion 

3 garlic cloves 

1 egg

2 stalks of celery 

2 large carrots, shredded or diced 

1 TBSP of coconut aminos or 1 TBSP of gluten-free soy sauce (optional - I don't always include this) 

1 tsp of dried thyme

S &P 

(I sometimes add a bit more garlic powder and some marjoram - feel free to get creative with your spices) 

3/4 cup of ground pumpkin seeds 

1/4 cup of cassava flour 

1/4 cup of almond flour 

sauce for meatloaf 

1/2 cup of tomato sauce (make sure it's sugar-free) 

(optional can add some basil and oregano to the tomato sauce or just keep it plain) 

1 TBSP of maple syrup 

sweet potato, peeled 

olive oil 

sea salt 


1. Dice the onion, chop and shred the carrots, chop the pepper and mince the garlic and set aside 

2. Sauté the onion and carrots and pepper and garlic in some olive oil for aprox 3 min

3. Add S & P and thyme to the stir fry mix. 

4. Remove from the element and set aside

5. In a stainless steel bowl, combine the ground meat, cassava flour, almond flour, ground pumpkin seeds and egg.

6. Mix well with a spoon or hands until fully combined

7. Add S & P to the meat mixture (here's where you can add the coconut aminos if desired) 

8. Add the sautéed vegetables to the meat mixture and combine well 

9. Line a loaf pan with parchment paper

10. Scoop the meat mixture into the loaf pan and press down until firm

11. Smooth the top over with a spoon

12. Combine the maple syrup and tomato sauce and stir until well mixed 

13. Spoon some of the tomato mixture on top of the meat loaf - save some of the sauce to use when serving 

14. Bake the meatloaf for 40-45min at 350F

15. Meatloaf is fully cooked when the internal temperature in the middle of the loaf is 160F

16. Peel and boil the sweet potatoes until the potatoes are soft 

17. Mash the sweet potato with 1-2 TBSP of olive oil and some salt to taste

18. When the meatloaf is done, let it sit for 5-10 min to rest

19. Slice the loaf and serve on top of a scoop of mashed sweet potato

20. If desired, spoon some of the remaining tomato sauce on top of the meat loaf 

Nutrition Facts (meat loaf only, doesn't include mash) 

Nutrition Facts
Servings 10.0
Amount Per Serving
calories 250
% Daily Value *
Total Fat 15 g23 %
Saturated Fat 4 g18 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 68 mg23 %
Sodium 155 mg6 %
Potassium 270 mg8 %
Total Carbohydrate 10 g3 %
Dietary Fiber 2 g10 %
Sugars 3 g
Protein 20 g41 %
Vitamin A291 %
Vitamin C24 %
Calcium6 %
Iron13 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Posted November 11, 2023

By Jennifer Johnson

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