
Mini Italian-Style Meatloaf Sheet Pan
This Mini Italian-Style Meatloaf Sheet Pan delivers 27g protein and 590 calories per serving in 6 portions. Quick stovetop preparation makes it practical for full-batch weekend cooking with single-pan cleanup and storage. Bridges the gap between high-calorie days and training windows when you need concentrated fuel.
Ingredients
- •Potato, Yukon Gold(340g)
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •2 teaspoons sea salt
- •Broccoli(227g)
- •Egg, Whole, Large
- •Whole Milk(180g)
- •Italian seasoning(5g)
- •¼ teaspoon freshly cracked black pepper
- •Garlic powder(5g)
- •Onion powder(5g)
- •80/20 Ground Beef(454g)
Standard ground beef. Drain fat thoroughly after cooking to reduce calories.
- •Ground Pork(227g)
Regular ground pork is typically 70/30. Look for lean if available.
- •Bread Crumbs, Dry, Plain(180g)
Plain dry bread crumbs. Panko works too but is lighter per cup.
- •Ketchup(60g)
- •Brown sugar(30g)
- •Worcestershire Sauce(10g)
Lea & Perrins is the standard. A little goes a long way.
- •1 teaspoon water
Instructions
- 1Cut the Yukon Gold potatoes into 1-inch cubes, then toss with 2 tablespoons olive oil and salt in a large bowl. Spread in a single layer on a rimmed sheet pan, then place in a cold oven and set temperature to 350°F; set timer for 20 minutes.
- 2While potatoes roast, toss the broccoli florets in the same bowl with the remaining 1 tablespoon olive oil and salt; set aside.
- 3In a second large bowl, whisk together the eggs, milk, salt, Italian seasoning, garlic powder, and onion powder until combined. Add the ground beef, ground pork, bread crumbs, and 3 tablespoons ketchup; mix gently with your hands until just combined (do not overmix).
- 4Divide the meat mixture into 6 equal portions and shape each into a 4-by-3-inch oval meatloaf.
- 5Remove the sheet pan from the oven after 20 minutes and stir the potatoes. Arrange the 6 meatloaves and broccoli florets on the pan around the potatoes.
- 6In a small bowl, whisk together the remaining 1 tablespoon ketchup, Worcestershire sauce, brown sugar, and 2 tablespoons water. Brush this glaze over the tops of each meatloaf.
- 7Return to the oven at 350°F and roast for 25–30 minutes, until the meatloaves reach an internal temperature of 165°F at the center, the potatoes are fork-tender, and the broccoli is bright green and tender.
- 8Divide the meatloaves, potatoes, and broccoli evenly into 6 airtight containers while still warm. Cool to room temperature before sealing and refrigerating.
Nutrition — Per Serving
590
calories
27g
protein
33g
fat
- Carbohydrates
- 45g
- Saturated fat
- 10.7g
- Sodium
- 435 mg
- Dietary fiber
- 3.9g
6 servings per batch · ~295g each
Macro data sourced from USDA FoodData Central
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How much protein does Mini Italian-Style Meatloaf Sheet Pan have per serving?
Each serving contains 27g of protein at 590 calories, offering a calorie-dense meal with moderate protein content. The macro breakdown is 33g fat and 45g carbs, making this a higher-calorie option.
How long does Mini Italian-Style Meatloaf Sheet Pan take to prep?
This quick prep recipe yields 6 servings using stovetop cooking, allowing you to batch-prep several dinners at once. The sheet pan format streamlines cooking and cleanup for weekday meal prep.
Is Mini Italian-Style Meatloaf Sheet Pan good for muscle gain?
At 590 calories and 27g protein per serving, this recipe works best for muscle gain phases where calorie surplus is the priority. The 45g carbs and substantial fat content support recovery and training performance during a bulk.
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