Meatloaf & Mashed "Potatoes”

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CategoryBeef, Complete Meals, SHAPE Certified
Servings (adjust as needed)4


For the meatloaf

  • 1 lb lean ground beef
  • 1/4 cup onion diced
  • 1 Tbsp garlic, minced
  • 1 egg
  • 1/2 cup unsweetened applesauce
  • 1/4 cup pasta sauce no added sugar or oil
  • 1/2 Tbsp Mustard
  • 1/2 tsp Celtic sea salt
  • olive or coconut cooking spray

For the mashed "potatoes"

  • 8 cups cauliflower, cut into florets
  • 1 cup chicken broth no added sugar or oil
  • 1 Tbsp onion diced
  • 2 tsp garlic, minced
  • 2 Tbsp cottage cheese
  • 1 tsp Celtic sea salt
  • 1/2 tsp black pepper


For the meatloaf

  • Preheat oven to 350 degrees.
  • In a large bowl, add all meatloaf ingredients and mix well.
  • Spray a loaf pan with cooking spray and add meat mixture.
  • Bake for 30-40 minutes, drain off grease and return to oven for another 10 minutes.
  • Let sit 10 minutes before removing from pan and slicing.

For the mashed "potatoes"

  • In a large pot, add cauliflower florets, chicken broth, onion and garlic. Cover and cook on medium heat until cauliflower is soft.
  • With a slotted spoon, transfer cauliflower to a blender or food processor, add cottage cheese, salt and pepper and blend until smooth.
  • Serve with meatloaf.


1 serving = 4 oz protein, 2 cups vegetable