Meatloaf

Prep Time: 5 minutes
Cook Time: 45 minutes (Air Fryer) or 55 minutes (Oven)
Servings: 4
What is One Serving: 1/4 of the loaf (approximately 5-6 oz per serving)
Calories & Macros per Serving: Calories: 320 Fat: 14g Carbs: 22g Protein: 28g

Ingredients:

• 1 cup panko breadcrumbs (about 60g)

• 1 lb ground beef (90% lean recommended)

• 1 egg, lightly beaten

• ½ cup milk (about 120ml) or any type of broth (e.g., beef, chicken, or vegetable broth)

• 1 tbsp sugar-free BBQ sauce + extra for glazing

• Salt & pepper (to taste)

Instructions:

Air Fryer Method:

1. Preheat Air Fryer: Preheat to 330°F (165°C).

2. Prepare Mixture: In a large bowl, mix ground beef, panko, egg, milk (or broth), salt, pepper, and 1 tbsp BBQ sauce until just combined. Do not overmix.

3. Shape Loaf: Form the mixture into a rectangular loaf to fit the air fryer basket. Line the basket with parchment paper for easy cleanup.

4. Glaze & Cook: Spread additional BBQ sauce over the top of the meatloaf, then air fry at 330°F (165°C) for 45 minutes, or until the internal temperature reaches 160°F (71°C).

5. Rest & Serve: Let meatloaf rest for 5-10 minutes before slicing.

Oven Method:

1. Preheat Oven: Preheat to 350°F (175°C). Line a baking sheet with parchment paper or lightly grease it.

2. Prepare Mixture: Follow steps above to combine ingredients.

3. Shape Loaf: Form mixture into a loaf and place it on the prepared baking sheet.

4. Glaze & Bake: Spread additional BBQ sauce on top, then bake for 55 minutes or until the internal temperature reaches 160°F (71°C).

5. Rest & Serve: Let the meatloaf rest for 5-10 minutes before slicing.

Tips:

• Use 90% lean ground beef for juicy meatloaf without excess grease.

• Add garlic powder or onion powder for extra flavor.

• Use a meat thermometer to ensure the internal temperature reaches 160°F (71°C).

• For extra caramelization, broil the meatloaf for 2-3 minutes at the end!