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Home » Recipes » Main Dish Recipes

Turkey Cauliflower Meatloaf

Published: Jan 26, 2019 · Modified: Apr 27, 2020 by Colleen 28 Comments

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Turkey Cauliflower Meatloaf is a lightened up, low carb, gluten-free recipe for a classic home-cooked meal. But I guarantee, you will not find this meatloaf lacking in flavour, juiciness, or home-style comfort.

Turkey Cauliflower Meatloaf

Rediscovering Meatloaf

Meatloaf was in the dinner rotation at least monthly when I was growing up. I did not like it as a kid, so, I have never thought to make it as an adult. Recently, I have re-discovered meatloaf, and I'm so glad that I did. It's a super easy, versatile and delicious meal that can be customized for every taste and diet.

Six over-lapping slices of glazed turkey meatloaf on a rectangular plate

The Origins of the Meatloaf

Meatloaf has been called the quintessential American meal, but its origins may be in Italy. Italian immigrants to America may have made "one big meatball" and topped with tomato sauce. However, nobody really knows where this delicious dish originated. If you're curious, though, you can find out more here.

A piece of meatloaf  on a plate with a fork and knife

Turkey & Cauliflower for a Healthier Meatloaf

Traditionally, Meatloaf is made with ground beef and mixed together with breadcrumbs or another grain filler. And sometimes with canned or packaged soups added in. This recipe is a new, lighter, and healthier take on meatloaf, but, you will find it every bit as delicious and satisfying.

A plate of food with a fork
 

Cauliflower: My Secret Meatloaf Ingredient

This Cauliflower Turkey Meatloaf has no grain or fillers. Instead, it has cooked and mashed cauliflower, plus finely diced mushrooms. Together, these veggies give the ground turkey an amazing flavour, juiciness, and great texture. Plus, those veggies add so much more nutrition. The lean ground turkey means a lot of calorie savings. And it's delicious. Did I already say that?

Meatloaf and green beans on a plate with a fork

The Meatloaf Glaze

The crowning glory of the meatloaf is that tangy glaze, and the glaze for this turkey cauliflower meatloaf is simple, classic and delicious. It's probably the same meatloaf glaze that everyone ever had, so I'm not changing that part up at all.

A plate of food

Ground Turkey: Versatile Lean Protein

Ground Turkey is a perfect lean protein source for so many recipes. Try it in these yummy Greek Meatballs, or Mexican Shepherd's Pie

A close up of a piece of meatloaf on a plate
 

 

Recipe

A piece of meatloaf  on a plate with a fork and knife

Turkey Cauliflower Meatloaf

This delicious meatloaf is big on nutrition, low in carbs, fat & calories, gluten-free, but still juicy and flavourful, It's a comfort food make over.
4.88 from 24 votes
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Course: Main Course
Cuisine: American, Canadian
Prep Time: 15 minutes minutes
Cook Time: 1 hour hour 15 minutes minutes
Total Time: 1 hour hour 30 minutes minutes
Servings: 6 servings
Calories: 207kcal
Author: Colleen Milne

Ingredients

  • 2 cups cooked cauliflower mashed in a colander, squeezing out as much liquid as possible
  • ½ onion diced
  • 1 cup mushrooms diced
  • 2 eggs large, lightly beaten
  • 1 tablespoon parsley chopped, or dried
  • 2 tablespoon Worcestershire sauce
  • 1 teaspoon dried basil
  • ½ tsp salt
  • ½ teaspoon pepper
  • 1.5 lb lean ground turkey

Glaze

  • ¼ cup ketchup
  • ¼ cup mustard
  • 2 tablespoon brown sugar
US Customary - Metric

Instructions

  • Preheat oven to 400°
  • Lightly coat a 9" loaf pan with cooking spray
  • Whisk together the glaze ingredients & set aside.
  • In a large bowl, combine all ingredients, mixing well.
  • Spread meat mixture evenly in prepared pan
  • Bake in the center of the oven for 45 minutes, then remove from oven, drain off any liquid, and coat the top of the loaf with the glaze. 
  • Return to oven and bake a further 15 minutes, or until internal temperature is 160°
  • Remove from oven and allow the meatloaf to rest 10 minutes before slicing and serving.

Notes

The cauliflower in this recipe can add a lot of moisture. You may have to drain that liquid from the meatloaf a couple of times during the baking time. But don't worry, because this meatloaf will be juicy and delicious.

Nutrition

Serving: 1serving | Calories: 207kcal | Carbohydrates: 12g | Protein: 30g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 116mg | Sodium: 361mg | Potassium: 669mg | Fiber: 1g | Sugar: 8g | Vitamin A: 210IU | Vitamin C: 28.9mg | Calcium: 43mg | Iron: 2.1mg
Tried this Recipe? Pin it for Later!Mention @TheFoodBlog or tag #thefoodblog!

Turkey Cauliflower Meatloaf

 

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  1. Glenn

    February 09, 2022 at 8:54 pm

    This is a awsome recipe . Only thing I did was added some bell pepper diced. Love it great for weight watchers.

    Reply
    • Colleen

      February 10, 2022 at 8:40 am

      I'm really happy it turned out for you, Glenn! And adding the diced bell pepper is an excellent idea. Thanks so much for sharing!

      Reply
  2. Ali

    October 12, 2019 at 6:44 pm

    Delicious - heathy and tastes amazing!!

    Reply
    • Colleen

      October 12, 2019 at 9:37 pm

      Ali, I'm so happy that you loved this meatloaf and especially that you came back to let me know! Thank you.

      Reply
      • Bridget

        June 19, 2021 at 4:17 pm

        I found that you can cook the meatloaf longer at a lower temperature, then allow the meatloaf to stand 1hour to shrink, allowing the water to evaporate. The only problem is reheating it.

      • Colleen

        June 20, 2021 at 11:15 am

        Thanks for sharing those tips Bridget!

  3. Terri

    February 23, 2019 at 8:14 am

    Love this cauliflower and turkey idea! Meatloaf is definitely a 'go to' in our house but I avoid it more than I want to because of the Weight Watchers points. This is the perfect substitute! Pinning for later 🙂

    Reply
    • Colleen

      February 23, 2019 at 9:53 am

      Terri, I think this meatloaf would be a winner for the WW points. It's delicious, too. Enjoy!

      Reply
  4. Nicoletta De Angelis Nardelli

    February 21, 2019 at 8:56 am

    I have never had an American or North American meatloaf. They look so different from our Italian 'Polpettone'. Here, I like the use of cauliflower and mushrooms in the mix with turkey. It must give such nice texture and flavor.

    Reply
    • Colleen

      February 21, 2019 at 7:20 pm

      Nicoletta, I hope you will give meatloaf a try. It's delicious, and brings us all back to the table for Mom's comfort food. This one is a twist on the classic that you will enjoy!

      Reply
  5. Denise@urbnspice

    February 20, 2019 at 9:06 pm

    Your recipe for Turkey Cauliflower Meatloaf looks amazing, Colleen - a blend-and-extend recipe! I love this type of healthy recipe. I adore cauliflower, too so this great recipe is getting pinned to try. Thanks so much for the inspiration. 🙂

    Reply
    • Colleen

      February 21, 2019 at 7:15 pm

      Hi Denise! I didn't think of it as a blend & extend recipe, but you're right, it is! I'm just loving this meatloaf because it's delicious, plus gluten free and low carb for our family. And cauliflower belongs everywhere, right? Thank you for pinning!

      Reply
  6. Meg

    February 19, 2019 at 2:51 am

    This looks delicious Colleen! A perfect meal for a busy weeknight.

    Reply
    • Colleen

      February 19, 2019 at 9:35 am

      Thank you Meg! Meatloaf is always great for a busy weeknight, isn't it?

      Reply
  7. marilyn @family food around the clock

    February 18, 2019 at 1:18 pm

    Great idea to introduce cauliflower into a dish! It looks very delicious. Thanks for sharing 🙂

    Reply
    • Colleen

      February 18, 2019 at 2:31 pm

      You are welcome, Marilyn. It really is delicious!

      Reply
  8. Valentina

    February 15, 2019 at 11:39 pm

    Such a smart use of the cauliflower! Sound and looks really tasty. My son is GF so I'm always interested in great GF recipes like this on. Pinning it. 🙂

    Reply
    • Colleen

      February 16, 2019 at 12:11 am

      Valentina, I'm GF, too. Thanks for pinning!

      Reply
  9. Tracy

    February 15, 2019 at 9:18 pm

    Um whaattt. This is like my meatloaf dreams. I can't wait to try it!!

    Reply
    • Colleen

      February 16, 2019 at 12:08 am

      Hey Tracy, Enjoy!!! It's the best meatloaf for sure!

      Reply
  10. Jillian

    February 15, 2019 at 8:51 pm

    Meatloaf has had a bad wrap but it's recipes like this that are turning it around! This looks so flavorful and delicious - can't wait to try!

    Reply
    • Colleen

      February 16, 2019 at 12:06 am

      Hi Jillian, Thank you, hopefully meatloaf will have a good rap in your house now!

      Reply
  11. Gloria

    February 15, 2019 at 3:17 pm

    I happen to love working with ground turkey. This meatloaf sounds fantastic. What a great way to incorporate cauliflower. I bet the cauliflower haters would not even notice...and LOVE this recipe.

    Reply
    • Colleen

      February 15, 2019 at 3:32 pm

      Hi Gloria, you actually don't really notice the cauliflower in the meatloaf, so yes, it's a great way to hide it!

      Reply
  12. Shadi Hasanzadenemati

    February 15, 2019 at 2:02 pm

    This is a great way to sneak some veggies into dinner. Looks really easy and I think it's perfect for meal prep.

    Reply
    • Colleen

      February 15, 2019 at 2:56 pm

      Shadi, it's always a good thing to get more veggies into dinner, and this meatloaf does the trick. And I agree, it's perfect for meal prep!

      Reply
  13. Natalie

    February 15, 2019 at 1:31 pm

    This meatloaf looks absolutely delicious. I love addition of mushrooms and cauliflower. I bet it gave such a nice soft moist texture to the meat. I must put that on my to try list. My family will enjoy this really much.

    Reply
    • Colleen

      February 15, 2019 at 2:00 pm

      Hi Natalie! The veggies really do add so much texture and make the meatloaf really juicy. I hope you & your family love it!

      Reply

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