Couscous bulks up lean ground turkey to create this protein-packed, low calorie Turkey Couscous Meatloaf. This healthy meatloaf is deliciously seasoned and topped with a classic glaze.
Trying to eat healthier doesn’t mean you have to forgo classic comfort food. You just have to take care when choosing ingredients and learn a few tricks to turn lean meats, like ground turkey, into an irresistible meal.
I absolutely love cooking with lean ground turkey and this Turkey Couscous Meatloaf is taking a well-deserved place on our regular menu.
A wholesome mixture, along with a cozy blend of seasonings, creates a substantial turkey meatloaf that slices really well. It yields plenty for dinner with leftovers for the next day which I’ve always considered a huge bonus! This meatloaf reheats beautifully and creates some of the most delicious meatloaf sandwiches we’ve had.
- Fluffy cooked Moroccan couscous is used as a binder instead of the typical breadcrumbs you see in most meatloaf recipes. Couscous is a plant-based protein and a great source of Selenium, an essential nutrient and powerful antioxidant. It bulks up this meatloaf to create a loaf large enough for dinner for 6 with leftovers.
- I use 93% lean ground turkey for moist and tender result.
- Shredded zucchini and cremini mushrooms add another nutritional boost while adding texture and flavor.
- Marjoram and rubbed sage are a heavenly match for ground turkey. These seasonings create a unique and absolutely delicious flavor.
How to Make Couscous
Moroccan couscous is exceptionally quick and easy to prepare.
- Bring water to a boil in a small saucepan. Stir in the couscous, cover, and remove the pan from the heat.
- Let it stand for 5 minutes then remove the cover and fluff with a fork. So easy!
- Set it aside while you prep the remaining ingredients.
How to Make Turkey Couscous Meatloaf
- Heat olive oil in a medium nonstick skillet and add onions. Season with salt and pepper and sauté for 5 to 6 minutes, or until translucent, but not browned.
- Add mushrooms and cook for 2 to 3 minutes, or until they release their liquid. Remove from the heat and set aside to cool.
- Add the eggs to a large mixing bowl and whisk lightly. Add the ground turkey, sage, marjoram, granulated garlic remaining 1 teaspoon salt, zucchini, onion and mushroom mixture and the cooked couscous.
- Use your hands to mix until well combined.
- Line a 13- x 9-inch baking dish with heavy duty foil and coat it lightly with non-stick cooking spray.
- Turn the meatloaf mixture out into the prepared baking dish and shape it into an oval football shape. Bake for 30 minutes.
- Remove the meatloaf from the oven.
- While the meatloaf is baking, prepare the glaze by combining ketchup, Dijon and Worcestershire in a small bowl.
- Spoon the mixture over the partially baked meatloaf, spreading it out evenly over the top.
- Return the meatloaf to the oven and bake for an additional 30 minutes, or until internal temperature reads 160 degrees F when checked with an instant read thermometer.
- Remove the meatloaf from the oven and allow it to rest for 5 minutes before slicing.
- If you used heavy duty foil to line your pan you can use the edges to lift the meatloaf from the baking dish and transfer it to a cutting board or serving platter. Clean and easy!
- Garnish with a little fresh parsley, if desired.
Serve this low calorie meatloaf with a green beans, a simple tossed salad, or Instant Pot Broccoli.
Love meatloaf? My Turkey Meatloaf with BBQ Glaze is a super delicious, family-friendly choice!
Turkey Couscous Meatloaf
Ingredients
Turkey Couscous Meatloaf
- ¾ cup water
- ½ cup Moroccan couscous, yields about 1 1/2 cups cooked
- 1 tablespoon olive oil
- ¾ cup diced yellow onion
- 1 cup chopped cremini mushrooms
- 1 cup grated zucchini, no need to peel
- 1½ teaspoon kosher salt, divided
- ½ teaspoon freshly ground black pepper, divided (or to taste)
- 2 large eggs
- 2 pounds 93% lean ground turkey
- 1 teaspoon dried rubbed sage
- 1 teaspoon dried marjoram
- ½ teaspoon granulated garlic
- fresh chopped Italian parsley, optional and as needed
Glaze
- ½ cup ketchup
- 1 tablespoon Dijon mustard
- 2 teaspoons Worcestershire sauce
Instructions
- Bring water to a boil in a small saucepan. Stir in the couscous, cover, and remove from heat. Let stand 5 minutes. Remove cover and fluff with a fork. Set aside to cool.
- Add olive oil to a medium nonstick skillet and place over medium-low heat. When hot add onions. Season with ½ teaspoon salt and pepper and sauté for 5 to 6 minutes, or until translucent, but not browned. Add mushrooms and cook for 2 to 3 minutes, or until they release their liquid. Remove from heat and set aside to cool.
- Heat oven to 350 degrees F. Line a 13- x 9-inch baking dish with heavy duty foil and coat lightly with non-stick cooking spray.
- Add the eggs to a large mixing bowl and whisk lightly. Add the ground turkey, sage, marjoram, granulated garlic remaining 1 teaspoon salt, zucchini, onion and mushroom mixture and couscous. Use your hands to mix until well combined. Turn the mixture out into the prepared baking dish and shape it into an oval football shape.
- In a small bowl combine ketchup, Dijon and Worcestershire. Pour the sauce over the meatloaf and spread it out with the back of a spoon. Transfer the meatloaf to the oven and bake for 60 minutes or until internal temperature reads 160 degrees F when checked with an instant read thermometer. Remove from oven and allow to rest for 5 minutes before slicing. Garnish with parsley, if desired.
- Serve hot, at room temperature, or cold in a sandwich.
Nutrition
Nutrition information is automatically calculated using generic ingredients, and is an estimate not a guarantee. For more accurate results, please refer to the labels on your ingredients at home. All information provided regarding nutrition on this website is intended to be used for informational purposes only. Content related to nutrition is not medical advice nor is it intended to replace medical advice. The website is not intended to diagnose, prescribe, or treat any disease, condition, illness, or injury. Before beginning any diet program, modifying your diet, or making changes to the diet of a child in your care, including following the nutrition information available on the website, you should seek advice from a licensed professional.
Adapted from Woman’s Day
I want to try this recipe. Could I use cucumbers instead of zucchini?
Cucumbers have a very high water content and different consistency from zucchini. I don’t think they would be a good substitution.