How to Make an Easy, Inexpensive, Meatloaf That a Diabetic Can Eat (No Artificial Sweeteners, Air Fryer or Oven)

This meatloaf is simple to make, relatively inexpensive (everything has gone up lately!), and is great if you're on a diabetic diet or want to "eat healthy," as it includes a simple, homemade barbecue sauce that is fruit-sweetened, rather than loaded with sugar or artificial sweeteners (you'll have a little extra sauce for other things). How does the meatloaf taste? It's good! It's a traditional, not weird meatloaf, and it's full of the traditional meatloaf flavors. The loaf is made with lean ground beef and includes a little cottage cheese for extra protein and to help keep the meatloaf moist. Lots of vegetables and herbs add extra flavor, and a little oatmeal adds fiber. The recipe makes two loaves--one for now, and one for later (the loaves freeze well). You can make the loaves in the air fryer or oven. We like the meatloaf with baked potatoes, a green vegetable, and a salad. Enjoy!

How to Make an Easy, Inexpensive, Meatloaf That a Diabetic Can Eat (No Artificial Sweeteners, Air Fryer or Oven)

Easy Diabetic Friendly Meatloaf -- Makes 2

1 medium onion, chopped (1/2-2/3 cup)

1/4-1/3 cup of chopped bell pepper (preferably the red, yellow, or orange kind)

1/2 cup of quick oats

1/2 teaspoon of salt

2 teaspoons of Italian herb seasoning

1 teaspoon of dried parsley flakes

1 14-16 ounce can of diced tomatoes, divided

1 - 1 1/4 pounds of lean ground beef (90 or 93 percent)

1/2 cup of low-fat cottage cheese

1 large egg

1/2 cup of barbecue sauce, divided (see below)

To a large, microwave-safe bowl add the chopped onion, the chopped bell pepper, and a couple of teaspoons of water. Microwave the vegetables for 2-3 minutes or until they soften. Add to the vegetables the oats, salt, Italian herbs, dried parsley, and half of the tomatoes. Add the ground beef and stir the mixture well. Add the cottage cheese, egg, and half of the barbecue sauce and stir them into the meat mixture until well blended. Spritz two 8- x 4-inch loaf pans with non-stick cooking spray or line the pans with aluminum foil and spritz the foil with spray for easy removal of the meatloaves and easy cleanup. Divide the meatloaf mixture evenly between the two pans and smooth it out. Mix the remaining half a can of tomatoes with the remaining 1/4 cup of the barbecue sauce. Pour half of the mixture on top of each meatloaf.

Air Fryer: Air fry the meatloaves at 320 degrees for 30-35 minutes or until they reach an internal temperature of at least 165 degrees. Let the meatloaves cool for at least 10 minutes before serving them.

Oven: Preheat the oven to 350 degrees. Bake the meatloaves for 35-45 minutes or until they reach an internal temperature of at least 165 degrees. Let the meatloaves cool for at least 10 minutes before serving them.

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 chopped dates with boiling water and mash them

well with a fork 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 in the meatloaf and to top meats and in recipes that call for barbecue sauce.

How to Make an Easy, Inexpensive, Meatloaf That a Diabetic Can Eat (No Artificial Sweeteners, Air Fryer or Oven)