Holy Moly Meatloaf & Creamy Cauliflower Mash

This is NOT your average Meatloaf! I was never a big fan of this classic dish, but boy will this surprise your taste buds! Not only is it satisfying, but you can have a HUGE portion without putting a dent in your daily calories! If it’s your rest day, pair it with this creamy cauliflower mash and if it’s a workout day, serve it over bed of brown rice or sweet potato!












Serving Size: 1 slice Meatloaf & 3/4 cup Mash
  • Protein - 21 g
  • Carbs - 10 g
  • Fat - 9 g


  • 1 1/3 lb. lean ground turkey
  • ½ cup gluten free bread crumbs or panko
  • ¼ cup + 2 tbsp cup organic ketchup 
  • 1 tbsp + 2 tsp low sodium worcestershire sauce 
  • 1 free range egg
  • ½ cup onions, minced
  • 1 tsp parsley, chopped
  • salt and pepper to taste
  • 1 medium head cauliflower (rinsed and cut into florets) - I used organic orange cauliflower
  • 1/4 cup unsweetened almond milk
  • 1 tsp extra virgin olive oil
  • 1 tbsp Nutritional Yeast (will give it more of a nutty/cheesy flavor) - optional
  • 1 tbsp garlic, minced
  • scallions for topping - optional

Cooking Utensils

  • large mixing bowl
  • small mixing bowl
  • loaf pan
  • medium boiling pot
  • food processor
  • saute pan


Meatloaf Directions:

  1. Preheat oven to 350F.
  2. In a large mixing bowl, combine turkey, bread crumbs, ¼ cup ketchup, 1 tbsp Worcestershire, egg, onions, parsley, salt & pepper. If you like softer onions, you can also cook the onions prior to this step.
  3. In a small mixing bowl, combine 2 tbsp ketchup and 2 tsp worcestershire sauce.
  4. Place meatloaf mixture in a loaf pan that has been lightly coated with olive oil spray.
  5. Spoon sauce over the meatloaf mixture and bake uncovered for 55-60 minutes.
  6. Remove the meatloaf from and let it sit for about 5-10 minutes before slicing!

*Can substitute 97/3 for 99/1 Ground Turkey for a workout day meal (less fat), or go half and half!

*Can substitute bread crumbs for Quick Cooking Oats or 1 slice Ezekiel Toast (processed into crumbs).


Cauliflower Mash Directions:

  1. As the magic is happening in the oven, boil a medium pot of salted water. Add the cauliflower florets and cook for about 10-12 minutes until very tender. Drain and transfer to a food processor.
  2. Optional – In a lightly coated (using olive oil spray) saute pan, add garlic and saute for about 30 seconds, or until the garlic is golden. Then remove and transfer to food processor.
  3. Add almond milk, olive oil, nutritional yeast (optional), salt & pepper to food processor and puree until cauliflower is smooth. This should take a few minutes.
  4. Optional – Top your cauliflower mash with scallions!

*Can substitute almond milk for 1/4 cup of the cooking liquid used for boiling the cauliflower.

*Can substitute olive oil for 1 tbsp grass fed butter or ghee.


Additional Information

Approximately 210 calories

(~1 palm protein, 1/4 fist carbs, 1 thumb fat)

*Calories will vary depending on brands of ingredients and if you make any substitutions.

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