Welcome to my kitchen! Today, I’m excited to share a delightful recipe. It’s chicken meatloaf with broccoli and cheddar. This healthy chicken meatloaf is a twist on the classic comfort food. It also has lean proteins and wholesome ingredients that families will love.
Ground chicken, broccoli, and cheddar cheese make this chicken meatloaf recipe special. It’s a great way to sneak in some veggies. At just about 304 calories per serving, it’s a lighter alternative that’s still satisfying and delicious. Join me as we explore this nutrient-packed dish that’s perfect for any weeknight dinner!
Key Notes
- This chicken meatloaf recipe combines ground chicken, broccoli, and cheddar for a healthy dinner option.
- Each serving of this healthy chicken meatloaf contains approximately 304 calories.
- Broccoli adds essential nutrients, while cheddar enhances the flavor profile.
- The meatloaf can easily be customized with different vegetables or sauces.
- Leftovers can be stored in the refrigerator for 3-4 days or frozen for later use.
- Cooking the meatloaf to an internal temperature of 165°F ensures it’s safe to eat.
- Perfect for families, this dish offers a nutritious meal that everyone will enjoy.
Table of Contents
Introduction to Chicken Meatloaf with Broccoli and Cheddar
Chicken meatloaf with broccoli and cheddar is a tasty and healthy meal. It combines ingredients that boost flavor and health benefits. Ground chicken makes this dish a great protein choice for everyone.
Why This Recipe Stands Out
This meatloaf recipe is special for many reasons. It uses 2 pounds of lean ground chicken. Fresh broccoli adds texture and vitamins. Melted cheddar cheese makes it even more delicious.
Health Benefits of Chicken Meatloaf
Chicken meatloaf is healthier than beef. It’s full of protein for muscle growth. A serving has 25g of protein and only 391 calories.
Broccoli adds fiber and important vitamins like C and K. This dish is good for your heart and overall health.
Benefits of Choosing Chicken Over Beef in Meatloaf
Choosing chicken over beef in meatloaf can make a big difference. It’s better for your health and makes the dish taste and feel better. Here are some key benefits of using chicken.
Lower in Fat and Calories
Chicken meatloaf has less fat and calories than beef. This is great for those who want to eat healthy. Chicken is a good choice for a low-fat meatloaf with veggies, making it lighter and healthier.
High Protein Density
Chicken meatloaf is packed with protein. This is good for building and repairing muscles. It’s a nutritious meal that’s filling and doesn’t have too many calories like beef.
Easy to Digest
Chicken is also easier to digest than beef. This is good for people with sensitive stomachs. It lets them enjoy a big meal without feeling bad.
Why Broccoli and Cheddar Make a Great Combination
The mix of broccoli and cheddar is amazing. It makes any dish better, like a cheesy chicken meatloaf. The broccoli and cheddar combination balances well. Cheddar is creamy and rich, while broccoli is fresh and earthy.
This mix is tasty and adds nutrients to your meal.
Flavor Profile
Shredded cheddar cheese makes the meatloaf creamy. It blends well with broccoli. Cheddar adds depth, and broccoli brings a refreshing taste.
This broccoli and cheddar combination turns a simple meatloaf into a tasty dish. It’s loved by both kids and adults.
Nutritional Benefits
Broccoli is good for you. It’s full of vitamins C and K, which help your immune system and bones. It also has fiber for better digestion and feeling full.
Cheddar cheese might seem indulgent, but it’s full of calcium and protein. With chicken, it makes a dish that’s both tasty and healthy. This mix makes the cheesy chicken meatloaf a nutritious meal for the whole family.
| Nutrient | Per Serving (Cheesy Chicken Meatloaf) |
|---|---|
| Calories | 574 |
| Total Fat | 30g |
| Saturated Fat | 12g |
| Protein | 46g |
| Fiber | 2g |
| Carbohydrates | 34g |
Essential Ingredients and Variations
Making a tasty chicken meatloaf with broccoli and cheddar needs a few key things. These ingredients make the dish both flavorful and healthy. They mix protein with veggies for a meal that’s good for everyone.
Key Ingredients Needed
Here’s what you need for a great chicken meatloaf:
- 2 pounds of ground chicken
- 1 1/2 cups of Italian breadcrumbs
- 1 cup of whole milk
- 2 large eggs
- 1 small yellow onion, finely diced
- 3/4 cup of freshly grated parmesan cheese
- 3 tablespoons of Worcestershire sauce
- 1/4 cup of ketchup plus extra for glaze
- 1 1/2 tablespoons of dried parsley
- 1 1/2 teaspoons each of garlic powder, fine sea salt, and ground black pepper
- 1/3 cup of ketchup and 2 tablespoons of packed light brown sugar for the glaze
These ingredients make a meatloaf that’s both tasty and healthy. Each serving has about 26.6g of protein, making it a nutritious choice.
Options for Customization
Meatloaf can be made in many ways to suit your taste. Here are some ideas:
- Try using ground turkey or pork for different tastes.
- Add cheeses like mozzarella or Gouda for extra flavor.
- Use grated carrots, bell peppers, or spinach for more nutrition.
- Make meatloaf muffins or meatballs for a fun change.
- Adjust the glaze’s sweetness to your liking.
These options let you make the meatloaf your own. You can also add a chicken and broccoli casserole for a complete meal. It’s perfect for families who love greens.
Step-by-Step Recipe for Chicken Meatloaf with Broccoli and Cheddar
Making a tasty chicken meatloaf with broccoli and cheddar is simple. This recipe is a healthy and easy dinner option. Here are the steps and baking tips to make a delicious dish every time.
Preparation Instructions
- Preheat your oven to 375°F (190°C).
- In a large mixing bowl, combine 2 pounds of ground chicken, 1 cup of breadcrumbs, ⅓ cup of milk, and a small diced white onion.
- Add in ½ cup of grated Parmesan cheese, 2 large eggs, 1 tablespoon of Worcestershire sauce, ½ teaspoon of salt, ¼ teaspoon of pepper, 1 teaspoon of garlic powder, and ¾ cup of ketchup (reserve ¼ cup for topping).
- Mix all ingredients until well-combined but avoid over-mixing.
- Transfer the mixture to a prepared baking sheet lined with parchment paper, shaping it into a loaf form.
- Spread the reserved ketchup on top and sprinkle with brown sugar and mustard.
- Bake for 55-60 minutes, or until the internal temperature reaches 165°F (75°C).
- Let it rest for 5-10 minutes before serving.
Baking Tips for Perfection
To make sure your meatloaf is perfect, follow these tips:
- Chop broccoli finely for seamless integration throughout the meatloaf.
- Using parchment paper will facilitate easy cleanup after baking.
- Allow the meatloaf to cool slightly before slicing to help maintain its shape and moisture.
- Store leftovers in the fridge for up to 3-4 days or freeze for up to one month.
| Ingredient | Amount |
|---|---|
| Ground Chicken | 2 pounds |
| Breadcrumbs | 1 cup |
| Milk | ⅓ cup |
| White Onion (minced) | 1 small |
| Grated Parmesan Cheese | ½ cup |
| Eggs | 2 |
| Worcestershire Sauce | 1 tablespoon |
| Salt | ½ teaspoon |
| Pepper | ¼ teaspoon |
| Garlic Powder | 1 teaspoon |
| Ketchup | ¾ cup (divided) |
| Brown Sugar | ¼ cup |
| Mustard | 2 teaspoons |
Tips for Perfecting Chicken Meatloaf Texture and Flavor
To get the perfect chicken meatloaf, pay close attention to how you prepare it. This part will give you key tips for texture, mixing, and the role of binders. These are all important for a great dish.
Mixing Techniques
For the best texture, focus on how you mix the meat. First, mix dry ingredients in a bowl before adding them to the chicken. This spreads the spices evenly.
When mixing, don’t overdo it. Overmixing makes the meat tough. Instead, mix gently until just combined. This keeps the meatloaf tender and moist.
Binder Importance
Binders are key for a good meatloaf. They help keep it together and add moisture. Breadcrumbs soak up extra moisture, and eggs bind everything.
The right mix of binders is crucial. Too much makes it dry, too little makes it crumbly. Find the perfect balance for a juicy, tasty meatloaf.
| Tip | Description |
|---|---|
| Gently Mix Ingredients | Avoid overmixing the chicken and binders to retain moisture and tenderness. |
| Use Proper Binders | Utilize breadcrumbs and eggs to ensure the meatloaf holds together and remains moist. |
| Pick the Right Baking Vessel | Metal loaf pans yield the best results compared to glass or silicone. |
| Monitor Cooking Times | Cook until internal temperature reaches 165°F for safe consumption. |
Nutritional Breakdown and Health Benefits
Looking at the chicken meatloaf with broccoli and cheddar, the numbers are impressive. Each serving has about 300 calories. This makes it a filling yet light meal option. The protein from chicken and cheese adds up to 15 to 20 grams per serving. This is great for muscle recovery and upkeep, perfect for those who are active.
The carbs in this dish range from 10 to 15 grams. Most of this comes from broccoli and any extra veggies. The fat content is around 15 grams, mainly from the cheese and cream that make it richer.
Broccoli is packed with vitamins C and K, and fiber for better digestion. Cheddar cheese adds calcium and vitamin D, which are good for bones. Together, chicken, broccoli, and cheese make for a very nutritious meatloaf.
The table below shows the detailed nutrition per serving:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 281 |
| Protein | 23.9g |
| Fat | 13g |
| Saturated Fat | 3g |
| Carbohydrates | 7.8g |
| Sugar | 3.1g |
| Fiber | 1.5g |
| Sodium | 424.2mg |
| Cholesterol | 142.8mg |
Using chicken as the main ingredient is a smart choice. It’s low in fat but high in protein. This meal boosts your immune system, helps with recovery, and strengthens bones. Adding different veggies makes it even healthier, fitting well into a balanced diet.
Serving Suggestions and Side Dishes
Choosing the right sides for chicken meatloaf with broccoli and cheddar is key. A variety of sides can make the meal better. They add flavors and textures that everyone will enjoy.
Complementary Side Ideas
For chicken meatloaf, mix up your sides. This way, everyone gets something they like. Here are some great options:
- Buttery rice pilaf
- Pesto garlic bread
- Baked sweet potatoes
- Sautéed green beans
- Roasted root vegetables
- Crispy roasted potatoes
- Baked mac and cheese
- Grilled corn on the cob
- Fresh side salad
- Cheese garlic mashed potatoes
- Quinoa and edamame salad
- Steamed asparagus
- Vegetable and egg fried rice
- Coleslaw
- Cornbread muffins
- Homemade dinner rolls
These sides offer different tastes and textures. For a healthy choice, try asparagus or quinoa salad. For comfort, mac and cheese or mashed potatoes are perfect.
Beverage Pairings
Choosing the right drinks can make your meal even better. I like light wines or juices that match the flavors. Here are some drink suggestions:
| Beverage | Description |
|---|---|
| Chardonnay | A crisp and oaky white wine that enhances the cheesy flavors. |
| Sauvignon Blanc | A zesty white wine that adds brightness to the meal. |
| Sparkling Water | A refreshing, non-alcoholic option that cleanses the palate. |
| Cranberry Juice | A tart and fruity drink that contrasts wonderfully with savory dishes. |
| Lemonade | A sweet and tangy beverage that complements the richness of the meatloaf. |
Common Mistakes to Avoid When Making Meatloaf
Meatloaf is a favorite comfort food, but many make common mistakes. Knowing these mistakes can help make a juicy, tasty dish. Paying attention to meatloaf temperature and avoiding dryness are key.
Checking Temperature
Getting the meatloaf’s internal temperature right is crucial. Many home cooks forget this, leading to bad results. For ground chicken, it should be 165°F.
A meat thermometer is vital for checking the temperature. It ensures the meat is safe and keeps it moist. This prevents dryness.
Avoiding Dryness
Dryness is a big problem in many meatloaves. To fix this, use moist binders like milk-soaked breadcrumbs. Adding finely chopped veggies like onions and bell peppers also helps.
Don’t overmix the ingredients. This can make the meatloaf tough. A gentle mix is best.
Letting the meatloaf rest before slicing is important. It keeps the juices in, making the meatloaf taste and feel better. Here are some key tips:
| Common Mistake | Solution |
|---|---|
| Overcooking the meatloaf | Use a meat thermometer to check for proper internal temperature. |
| Dry meatloaf | Add moist binders and finely chopped vegetables. |
| Overmixing | Gently mix to avoid a tough texture. |
| Slicing too soon | Let it rest to retain juices. |
Variations: Chicken Meatloaf with Hidden Veggies
Adding hidden veggies to chicken meatloaf makes it tasty and healthy. These veggies add flavor and important nutrients. I like trying new veggie mixes to make a unique meatloaf.
Ideas for Incorporating More Greens
Adding greens to meatloaf makes it super nutritious. Here are some great options:
- Chopped spinach for iron and vitamins.
- Grated carrots for sweetness and color.
- Zucchini for moisture and flavor.
- Chopped broccoli for crunch and health benefits.
- Finely diced bell peppers for color and nutrients.
These ingredients make the diet balanced and exciting. My favorite mix is carrots, zucchini, and spinach.
Substituting with Other Meats
Trying different meats in meatloaf is fun. You can use ground turkey, lean beef, or pork. Each meat adds its own taste and texture.
For example, mixing ground chicken with turkey makes a lighter meatloaf. It’s tasty and healthy. This way, everyone can find a meatloaf they like, no matter their diet.
| Type of Meat | Flavor Profile | Health Benefits |
|---|---|---|
| Ground Chicken | Lean and mild | Lower in fat, high in protein |
| Ground Turkey | Similar to chicken, slightly richer | Low calories, great for weight management |
| Lean Ground Beef | Rich and hearty | High in essential nutrients like iron and zinc |
| Ground Pork | Juicy and flavorful | Provides B vitamins and minerals |
Chicken Meatloaf with Broccoli and Cheddar: A Family-Friendly Meal
Chicken meatloaf with broccoli and cheddar is a hit for dinner. It’s loved by both kids and adults. Plus, it’s quick to make, ready in under an hour.
This meal is packed with protein and veggies. Each serving has 20g of protein and 245 calories. It’s also low in carbs and fats, making it healthy.
Here’s a quick summary of the dish:
| Nutrition Info | Per Serving |
|---|---|
| Calories | 245 kcal |
| Protein | 20g |
| Fat | 14g |
| Saturated Fat | 6g |
| Cholesterol | 115mg |
| Sodium | 303mg |
| Potassium | 454mg |
| Carbohydrates | 11g |
| Sugar | 4g |
| Calcium | 148mg |
| Iron | 1mg |
This dish gets an 83.3% thumbs up from taste testers. It’s perfect for a quick, healthy meal. Chicken meatloaf with broccoli and cheddar is a favorite at the dinner table.
Conclusion
This chicken meatloaf with broccoli and cheddar is a tasty mix. It’s also good for your health. Each serving has 250-300 calories, which is less than beef meatloaf.
This dish is easy to change up. You can add hidden veggies or try new flavors. Broccoli adds vitamins C and K, and cheddar cheese brings healthy fats and taste.
It’s quick to make, taking just under two hours. It’s perfect for busy families. You can also save leftovers for days or freeze them. This recipe is both healthy and easy to make.
