How to Make an Easy, Inexpensive Barbecue Chicken Meat Loaf (Diabetic Friendly, Air Fryer or Oven)

This simple chicken meatloaf is good, moist, and packed with lean protein. It's also inexpensive to make with ground chicken compared to lean ground beef (which is over $9 a pound in our area!!!). The chicken loaf includes plenty of vegetables for flavor and cottage cheese for extra protein and creaminess. I use a homemade barbecue sauce in the loaf (see below), which helps keep it "diabetic friendly." The barbecue sauce is easy to make, less expensive than commercial versions (which also are loaded with "bad for you" ingredients), and it includes no artificial sweeteners. We like the meatloaf with macaroni and cheese (see https://www.thenfeedthem.com/post/how-to-make-quick-and-easy-macaroni-and-cheese-with-chickpea-pasta-diabetic-friendly-air-fryer-or for a "diabetic-friendly version) or a small baked potato and green vegetable. Enjoy!

How to Make an Easy, Inexpensive Barbecue Chicken Meat Loaf (Diabetic Friendly, Air Fryer or Oven)

Barbecue Chicken Meat Loaf (Diabetic Friendly)

16 ounces of lean ground chicken

1/2 cup of chopped onion (or 1/2 medium onion, chopped)

1/4 cup of chopped celery

1/3 cup of chopped bell peppers (red, yellow, orange, or a mixture)

1/2 cup of low-fat cottage cheese

1 large egg

1/2-1 teaspoon of salt (depending on how salty you like your meatloaf)

1/4 teaspoon of pepper

1/4 teaspoon of garlic powder

1/2 teaspoon of dried parsley

1/2 teaspoon of sweet paprika

1/4 cup of quick oats

1 teaspoon of liquid smoke

1/2 cup of barbecue sauce, divided (see below for low-sugar version)

3 tablespoons of tomato paste

In a large bowl combine the chicken, onion, celery, peppers, cottage cheese, egg, salt, pepper, garlic powder, dried parsley, paprika, oats, and liquid smoke. Mix everything well and then stir in 1/4 cup of the barbecue sauce and the tomato paste until well combined. Spritz 1 large or two medium loaf pans with non-stick cooking spray. Put the meatloaf mixture into the pan(s).

Air Fryer: Air fry the meatloaf at 320 degrees for 35 minutes. Top the meatloaf with the remaining barbecue sauce and then continue cooking the meatloaf for 5-10 minutes more or until the meatloaf reaches an internal temperature of at least 165 degrees. Let the meatloaf cool a little before serving it.

Oven: Preheat the oven to 350 degrees. Bake the meatloaf for 35 minutes. Top the meatloaf with the remaining barbecue sauce and then continue cooking the meatloaf for about 10 minutes or until the meatloaf reaches an internal temperature of at least 165 degrees. Let the meatloaf cool a little before serving it.

Low Sugar Barbecue Sauce

3 ounces of tomato paste (half of a 6-ounce can or about 5 tablespoons)

1/3 cup of apple cider vinegar

1/4 teaspoon of pepper

1 teaspoon of onion powder

1/4 teaspoon of salt

3-6 drops of liquid smoke

1/4 cup of date puree (barely cover pitted, chopped dates with hot water and then

mash them for the puree)

1/8 teaspoon of garlic powder

1/4 cup of water

1/4 teaspoon of smoked paprika

1/2 teaspoon of Worcestershire sauce

Combine all of the ingredients in a small bowl and whisk them together well. Store the sauce, covered, in the refrigerator. Use the sauce to top meats and in recipes that call for barbecue sauce.

How to Make an Easy, Inexpensive Barbecue Chicken Meat Loaf (Diabetic Friendly, Air Fryer or Oven)