Sheet Pan BBQ Meatloaf Dinner
Each serving of Sheet Pan BBQ Meatloaf Dinner provides 31g protein and 769 calories — a calorie-dense option for lifters in a surplus. Ready in quick prep time across 2 servings on the stovetop, so this works as a high-calorie anchor meal for days when you're chasing a 3,500+ daily intake. Built for muscle-building phases where volume matters as much as protein.
Ingredients
- •Sweet Potato, Baked, Flesh Only(454g)
Any sweet potato works. Medium = ~130g. Microwave 5-6 min to speed prep.
- •Broccoli Florets, Frozen(340g)
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •½ tsp seasoning salt ($0.05**)
- •Salt (To Taste, $0.02)
- •Black Pepper (To Taste, $0.03)
- •80/20 Ground Beef(227g)
Standard ground beef. Drain fat thoroughly after cooking to reduce calories.
- •Egg, Whole, Large
- •Bread Crumbs, Dry, Plain(30g)
Plain dry bread crumbs. Panko works too but is lighter per cup.
- •BBQ Sauce(45g)
Any BBQ sauce. Sweet Baby Ray's is a go-to. Check sugar content if cutting.
- •Paprika, Smoked(1g)
- •⅛ tsp garlic powder ($0.02)
- •¼ tsp salt ($0.02)
Instructions
- 1Preheat the oven to 400ºF. Peel the sweet potato and cut it into 1/2 to 3/4" cubes. Place the sweet potatoes and frozen broccoli florets (no need to thaw) on a large baking sheet.
- 2Drizzle the olive oil over the sweet potatoes and broccoli florets. Sprinkle the seasoning salt over the sweet potatoes and then season the broccoli florets with a pinch of salt and pepper. Use your hands to toss the vegetables until they are coated in oil and spices, keeping the sweet potatoes on one side of the baking sheet and the broccoli on the other.
- 3Transfer the baking sheet to the preheated oven and roast the vegetables for 15 minutes.
- 4While the vegetables are roasting, prepare the meatloaves. In a medium bowl combine the ground beef, egg, bread crumbs, 1 Tbsp of the BBQ sauce, the smoked paprika, garlic powder, and salt. Work the ingredients together with your hands or a fork until they are well combined. Divide the meatloaf mixture in two and shape each half into a flattened oval.
- 5After the vegetables have roasted for 15 minutes, remove the baking sheet and stir each of the vegetables. Push each off to the side a bit to make room for the meatloaves. Place the shaped meatloaves in the center and then spread 1 Tbsp of BBQ sauce over each loaf.
- 6Return the baking sheet to the oven and roast for an additional 20 minutes, or until the internal temperature of the meatloaves has reached 160ºF. Remove the baking sheet from the oven, plate up the meatloaves and vegetables, and serve immediately.
Nutrition — Per Serving
769
calories
31g
protein
40g
fat
- Carbohydrates
- 75g
- Saturated fat
- 11.1g
- Sodium
- 539 mg
- Dietary fiber
- 13.6g
2 servings per batch · ~564g each
Macro data sourced from USDA FoodData Central
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How much protein does Sheet Pan BBQ Meatloaf Dinner have per serving?
Each serving delivers 31g of protein with 769 calories, 40g fat, and 75g carbs. This is a higher-calorie option due to the fat content, so it's better suited for maintenance or surplus phases.
How long does Sheet Pan BBQ Meatloaf Dinner take to prep?
Marked as quick prep with only 2 servings per batch, this recipe is faster than traditional meatloaf but yields smaller meal quantities. Plan accordingly if you're prepping a full week of meals.
Is Sheet Pan BBQ Meatloaf Dinner good for muscle gain?
At 31g protein and 769 calories per serving, this recipe works for muscle gain phases where caloric surplus matters alongside protein intake. The 75g carbs support energy for heavy lifting sessions.
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