(Not So) Classic Meatloaf

Classic Meatloaf

This recipe was created by Joni Condos of Opti Cook.

Note: OPTIFAST licenses a selection of Opti Cook recipes and does not endorse or hold any further association with Opti Cook or its website content.

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  • 1 medium cauliflower, chopped, including the core
  • 1 tbsp olive oil
  • 1 brown onion, finely chopped
  • 2 sticks celery, chopped finely
  • 2 garlic cloves, crushed
  • 2 tsp dried Thyme
  • 2 tsp dried oregano
  • 1 tsp dried sage
  • 250g mushrooms, diced finely
  • 1 carrot, grated
  • 1 zucchini, grated
  • 2 tbsp parsley, finely chopped (or 1 tbsp dried)
  • 1 tbsp wholegrain mustard
  • 1 tbsp gluten-free soy sauce
  • 2 tsp vegan Worcestershire sauce
  • 1/4 cup tomato paste


  • 1/4 cup tomato paste
  • 2 tbsp Low cal BBQ sauce
  • 2 tbsp red wine vinegar (or other vinegar)
  • 1 tbsp gluten-free soy sauce
  • 1 tsp paprika
  • 2 tsp Stevia (optional)


  1. Preheat oven to 200°C (180°C fan bake). Grease a loaf tin (9cmx19cm).
  2. Place the cauliflower in a medium saucepan and add 2 cups of stock. Cook for approx 15-20 mins until nice and soft, stirring occasionally. (You can also just microwave it using the same technique for 10 mins, covered in cling wrap). Once cooked through, drain thoroughly. Place onto a clean tea towel and, using kitchen gloves, remove as much moisture as possible.
  3. In the meantime, heat oil in the frypan. Add onion, celery and garlic. Cooking, stirring for 5 mins until it has softened. Add the thyme, oregano, sage, carrot, zucchini, mushrooms, parsley and stir with the lid off, cooking for at least 15 mins, until a spoon pressed down on the mix yields no moisture (it needs to be quite dry). Take off the heat and set it aside to cool slightly.
  4. Place the onion mix, mustard, soy sauce, Worcestershire sauce, tomato paste and the cauliflower in a large bowl and mix to combine. Using a stick blender and targeting any pieces of chunky cauliflower, blitz it until it is a smooth texture but with rough pieces still leftover. Spoon into your loaf tin. Level top with a spoon.
  5. Combine all the ingredients of the glaze. Spread over top of the loaf. Bake covered for 30 mins, then remove foil & bake for another 20 mins or until the loaf is browned on top. Carefully drain any leftover juices from the loaf tin. Set aside for 10 mins to cool & set. Slice a piece, removing carefully with an egg flip & serve with roasted vegetables, cauliflower mash or a salad. It is pictured here with roasted radishes & green beans.


  • Cover in cling wrap and refrigerate any leftovers; this will keep for at least five days in the fridge; although it will be soft, just pan fry or grill to crisp up.
  • It can also be frozen in slices for a quick hearty meal, crisp up as above.

Nutritional Facts

Amount per serving

Calories 104
Total Fat 3.2g
Saturated Fat 0.5g
Sodium 2335.7mg
Total Carbohydrates 9.8g
Dietary Fiber 4.5g
Sugar 7.9g
Protein 5.5g



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