Mushroom Meat Loaf with Brown Gravy

Serves 4  |  2 slices meatloaf and 14 cup of gravy per serving

With this take on a classic comfort food, you can enjoy a super moist meat loaf that’s smooth in texture, flavorful, and heart healthy. The trick? Finely ground mushrooms are combined with the beef itself rather than added to the gravy.


per serving


2 g
per serving


28 g
per serving


Cooking Spray
12 cup uncooked quick-cooking oatmeal
12 cup fat-free milk
5 medium brown (cremini) or button mushrooms, stems discarded
1 tablespoon finely chopped fresh oregano or 1 teaspoon dried oregano, crumbled
1 teaspoon onion powder
1 teaspoon Worcestershire sauce (lowest sodium available)
12 teaspoon garlic powder
14 teaspoon salt
14 teaspoon pepper
1 pound extra-lean ground beef
1 cup fat-free, low-sodium beef broth
1 tablespoon cornstarch
2 tablespoons cold water



  1. Preheat the oven to 350˚F. Lightly spray a baking sheet or 9 x 5 x 3-inch loaf pan lined with parchment paper with cooking spray.
  2. In a food processor or blender, process the oatmeal for 30 seconds, or until they resemble fine bread crumbs. Transfer to a large bowl. Add the milk, stirring to combine. Set aside to soak.
  3. In the food processor or blender, pulse the mushrooms for 10 to 15 seconds, or until finely minced.
  4. Add the mushrooms to the oats. Stir in the oregano, onion powder, Worcestershire sauce, garlic powder, salt, and pepper until well combined.
  5. Add the beef. Using your hands or a large spoon, combine the ingredients until well blended.
  6. Place the beef mixture on the baking sheet, shaping it into a 9 x 5 x 3-inch loaf, or place it in the loaf pan.
  7. Bake for 45 minutes, or until the meat loaf registers 160°F on an instant-read thermometer. Remove from the oven and let stand for 10 to 15 minutes before slicing.
  8. Meanwhile, in a small saucepan, heat the broth over medium heat. Bring to a simmer.
  9. Put the cornstarch in a small bowl. Add the water, whisking until the cornstarch is dissolved.
  10. When the broth comes to a boil, pour in the cornstarch mixture, whisking constantly, for 1 minute, or until the mixture thickens. Remove from the heat.
  11. Using a sharp knife, cut the meat loaf into eight slices. Transfer to plates. Serve the gravy with the meat loaf.

Level 4: Pureed
In a food processor or blender, process the desired serving(s) until smooth. If the mixture is too firm or sticky, add additional gravy. There should be no separation of the gravy from the meat loaf puree.

Level 5: Minced and Moist
Using a food processor, blender, or knife, process or cut the meat loaf into pieces no more than 4 millimeters in size. The pieces should be moist and fit between the tines of a fork.

Level 6: Soft and Bite-Size
Using a knife, cut the meat loaf into pieces no more than 1.5 x 1.5 centimeters (the size of your thumbnail). To test for softness, press down on the meat loaf using the back of a fork. The meat loaf should remain squashed and not regain its shape.



Nutrition Analysis

(per serving)
Calories 219
Total Fat 6.5 g
   Saturated Fat 2.5 g
   Trans Fat 0.0 g
   Polyunsaturated Fat 1.0 g
   Monounsaturated Fat 2.5 g
Cholesterol 63 mg
Sodium 282 mg
Carbohydrates 12 g
   Fiber 2 g
   Total Sugars 2 g
   Includes Added Sugars 0 g
Protein 28 g


Dietary Exchanges

1 starch
3 lean meats