Easy Sunday Onion Meatloaf

Steph Wagner

April 15, 2019

Easy Sunday Onion Meatloaf

Low carb meatloaf beef and onion with chopped spinach on a white plate

Low carb and bariatric friendly meatloaf that can be made quickly on a lazy Sunday (or any other day)

For the love of meatloaf

Meatloaf is one of my all time favorite dishes. Just how much do I love meatloaf? It was the main entree at our wedding buffet. I LOVE a good meatloaf!

It’s also a fantastic bariatric friendly meal.

A few tweaks to the classic versions to omit the starch such as oats or breadcrumbs, and this is easily a low-carb and high protein dish. You can also make mini meatloaves which make a great bariatric size meal and they re-heat wonderfully for easy lunches or dinners later in the week.

The versatility

One of the best features of meatloaf? The possibilities are endless. The more I’ve made meatloaf in new ways, the more ideas that come with what to do next. It also becomes really easy to throw one together on a Sunday afternoon, which is when this recipe was created!

Not unlike a soup, you can truly add a little of this or  a little of that. I’ve made meatloaf recipes anything from Italian flavor focused to Cajun to Santa Fe and more! Click this link for a list of my meatloaf recipes. 

Below a few mini meatloaf recipes here on FoodCoachMe.

Ground chicken with marinara sauce and mozzarella cheese made in a muffin panSun-Dried Tomato Mini Meatloaf with ground turkey and sun dried tomatoes made in muffin cupsIndividual sized meatloaf with grated zucchini ground beef and ketchup on top

For more information on what a portion size is for you, watch the video Best Meal Plan After Surgery. For the complete video series, sign up for my email list.

Low carb meatloaf beef and onion with chopped spinach on a white plate

Easy Sunday Onion Meatloaf

Course: Main Dish
Cuisine: American, Oven Baked
Prep Time: 5 minutes
Cook Time: 45 minutes
Total Time: 50 minutes
Servings: 4 servings
Calories: 253kcal
Author: Steph Wagner
Cost: $1.84 per serving
An easy low carb meatloaf that fits the bariatric diet. Uses classic flavors of onion and beef with added spinach for more nutrition benefit.
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  • 1 lb 93% lean ground beef
  • 1/2 packet onion soup mix
  • 1 egg white
  • 1/2 cup grated parmesan cheese
  • 1/4 cup baby spinach, chopped
  • 2 tbsp ketchup


  • Preheat oven to 350F.
  • In a medium mixing bowl add all ingredients. Combine well until fixture is well incorporated.
  • Form meat into two smaller loaves and place in an 8x8 casserole dish. Bake for 40 to 45 minutes or until a meat thermometer reads 160F.
  • Remove from oven and let cool slightly. Slice and serve.
  • Can add a small amount of ketchup to your serving as desired, start with 2 tsp on the side and dip your fork in the ketchup, then the meatloaf, to get a small taste in each bite.


Serving: 3oz | Calories: 253kcal | Carbohydrates: 6g | Protein: 29g | Fat: 12g | Saturated Fat: 5g | Cholesterol: 81mg | Sodium: 759mg | Potassium: 493mg | Fiber: 1g | Sugar: 2g | Vitamin A: 328IU | Vitamin C: 1mg | Calcium: 156mg | Iron: 3mg
Nutrition Facts
Easy Sunday Onion Meatloaf
Amount Per Serving (3 oz)
Calories 253 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 5g31%
Cholesterol 81mg27%
Sodium 759mg33%
Potassium 493mg14%
Carbohydrates 6g2%
Fiber 1g4%
Sugar 2g2%
Protein 29g58%
Vitamin A 328IU7%
Vitamin C 1mg1%
Calcium 156mg16%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

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