# Chicken Meatloaf with Hidden Vegetables

> Grate 1 zucchini and squeeze it dry, then mix it with a grated carrot and onion, 700 g ground chicken, 60 g panko, 1 egg, 30 g parmesan, Dijon, Worcestershire sauce, thyme and smoked paprika. Press into a lined loaf pan, glaze with ketchup, maple syrup and Dijon, and bake at 190°C (375°F) for 50-55 minutes, until the centre reaches 74°C (165°F). Rest 10 minutes.

Source: https://savourrecipes.com/recipe/chicken-meatloaf
Author: Priya Raman | Published: Oct 21, 2026
Categories: Meatloaf Recipes, Chicken Recipes, Healthy Recipes, American Recipes
Collections: Meal Prep Recipes, Freezer Meals
Tags: High Protein, Low Calorie, Kid Friendly, Meal Prep, Freezer Friendly

This chicken meatloaf uses a box grater to do the hard work: zucchini, carrot and onion are grated so finely that they melt into the loaf, keeping lean ground chicken moist and adding a serving of vegetables that picky eaters rarely notice. Parmesan and smoked paprika give it a savoury depth, and a quick maple-Dijon glaze browns on top in the oven.

## Key facts

- Prep time: 20 mins
- Cook time: 55 mins
- Rest: 10 mins
- Total time: 1 hr 25 mins
- Yield: 6 servings
- Difficulty: Easy
- Cuisine: American
- Method: Baking
- Calories: 285 per serving

## Ingredients

### Meatloaf

- 1 medium zucchini, about 200 g, coarsely grated; also called courgette
- 1 medium carrot, about 80 g, finely grated
- 1 small onion, about 100 g, finely grated
- 2 cloves garlic, grated
- 60 g panko breadcrumbs, 1 cup
- 30 g parmesan, finely grated, about 1/3 cup
- 1 large egg
- 1 tbsp Dijon mustard
- 1 tbsp Worcestershire sauce
- 1 tsp dried thyme
- 1 tsp smoked paprika
- 1 tsp salt
- 1/2 tsp black pepper
- 700 g ground chicken, about 1 1/2 lb, also called chicken mince
### Glaze

- 80 ml ketchup, 1/3 cup
- 1 tbsp maple syrup
- 1 tsp Dijon mustard

## Equipment

- 23 x 13 cm (9 x 5 inch) loaf pan
- Parchment paper
- Box grater
- Clean tea towel
- Large mixing bowl
- Instant-read thermometer

## Instructions

1. **Prepare the pan.** Heat the oven to 190°C (375°F). Line a 23 x 13 cm (9 x 5 inch) loaf pan with a strip of parchment paper that hangs over the two long sides.
2. **Squeeze the zucchini.** Pile the grated zucchini in the centre of a clean tea towel, gather up the corners and twist hard over the sink until no more liquid drips out. You should lose about a third of its weight. Skipping this step makes a wet, soft loaf.
3. **Mix the meatloaf.** In a large bowl, combine the squeezed zucchini, grated carrot, onion and garlic with the panko, parmesan, egg, Dijon, Worcestershire sauce, thyme, smoked paprika, salt and pepper. Let it sit for 5 minutes so the panko soaks up the vegetable juices. Add the ground chicken and mix gently with your hands or a spatula until evenly combined. The mixture will be soft and sticky.
4. **Fill the pan and glaze.** Spoon the mixture into the lined pan and smooth the top with a wet spatula. Stir the ketchup, maple syrup and Dijon together and spread it over the top.
5. **Bake.** Bake for 50-55 minutes, until the top is browned and an instant-read thermometer in the centre reads 74°C (165°F). Ground chicken must reach this temperature to be safe. If the glaze darkens too quickly, cover the pan loosely with foil.
6. **Rest and slice.** Pour off any juices in the pan, then rest the meatloaf in the pan for 10 minutes so it firms up. Lift it out with the parchment and slice with a serrated knife.

## Tips

- Use the small holes of the box grater for the carrot and onion so they disappear into the loaf; the zucchini can go on the larger holes because you squeeze it.
- Ground chicken is stickier than beef. Wet your hands or spatula to make spreading and smoothing easier.
- This loaf slices best when cold, so it is very good for packed lunches and sandwiches the next day.

## Variations

- Swap the parmesan for 50 g grated cheddar for a milder, kid-friendly flavour.
- Use ground turkey instead of chicken and cook it to the same 74°C (165°F).
- Make 12 mini loaves in a greased muffin tin and bake at 200°C (400°F) for 20-25 minutes, until they reach 74°C (165°F).

## Storage

- Fridge: Refrigerate within 2 hours in an airtight container for up to 4 days.
- Freezer: Freeze cooked slices, separated with parchment, for up to 3 months. Thaw overnight in the fridge.
- Reheat: Reheat covered in the microwave or in a covered dish at 160°C (325°F) with a splash of water until hot to 74°C (165°F).

## Nutrition per serving (estimate)

| Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|
| 285 | 25 g | 18 g | 12 g |

## Frequently asked questions

### What temperature should chicken meatloaf be cooked to?

Chicken meatloaf is done when the centre reaches 74°C (165°F) on an instant-read thermometer. Ground chicken needs this higher temperature to be safe, while beef meatloaf is done at 71°C (160°F).

### How long does chicken meatloaf take to bake?

A 700 g (1 1/2 lb) chicken meatloaf in a 23 x 13 cm (9 x 5 inch) loaf pan takes 50-55 minutes at 190°C (375°F). Check the centre with a thermometer and take it out at 74°C (165°F).

### Why is ground chicken meatloaf so soft before baking?

Ground chicken has a softer, stickier texture than beef, so the raw mixture won't hold a free-standing shape. Baking it in a loaf pan supports it while it sets, and resting for 10 minutes afterwards firms it up for clean slices.

### Can you taste the vegetables in this meatloaf?

Hardly. Finely grated carrot, onion and squeezed zucchini blend into the chicken and mostly add moisture and a little sweetness. The glaze, parmesan and smoked paprika are the flavours you notice.

### Can I freeze chicken meatloaf?

Yes. Freeze cooked slices in an airtight container with parchment between them for up to 3 months. Thaw in the fridge overnight and reheat until hot to 74°C (165°F).

## Disclaimer

- Nutrition information is an estimate based on the listed ingredients. It changes with the brands, portion sizes and swaps you use.
- Read ingredient labels for allergens and for diet claims such as gluten-free or vegan. Products and their ingredients can change.
- Cooking times are a guide, since ovens, air fryers and slow cookers all run differently. Use a food thermometer and cook meat, poultry and fish to the safe internal temperatures in government food safety guidance.
- This recipe is general information, not medical or nutrition advice. If you have an allergy, a health condition or a special diet, check with a qualified health professional.