Pork
Powerproteinplates
Protein-Packed Pork and Apple Meatloaf with Mustard Glaze
By Powerproteinplates Test KitchenReviewed by Powerproteinplates Editorial TeamPublished May 8, 2026 · Updated May 11, 2026
American
70 mins
high-proteinbudget-friendlymuscle-buildingeasy-recipesmeal-prep-friendly
Delicious and nutritious lean pork and apple meatloaf topped with a tangy mustard glaze. Perfect for muscle-building, easy meal prep, and budget-friendly healthy eating.
Prep
15 min
Cook
55 min
Total
70 min
Servings
6
Difficulty
easy
Cuisine
American
Ingredients
Servings
6
- 1 ½ pounds lean ground pork
- 1 medium apple, peeled and finely chopped (preferably Granny Smith)
- 1 small onion, finely diced
- 2 cloves garlic, minced
- 1 large egg
- ½ cup rolled oats
- ¼ cup low-sodium chicken broth
- 2 tablespoons Dijon mustard
- 1 tablespoon fresh parsley, chopped
- 1 teaspoon dried thyme
- ½ teaspoon smoked paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 3 tablespoons Dijon mustard
- 1 tablespoon apple cider vinegar
- 1 tablespoon honey or maple syrup
Instructions
-
Preheat the oven to 375°F (190°C). Lightly grease a 9x5-inch loaf pan or line with parchment paper.
-
In a large mixing bowl, combine lean ground pork, finely chopped apple, diced onion, minced garlic, egg, rolled oats, and chicken broth.
-
Add Dijon mustard, chopped fresh parsley, dried thyme, smoked paprika, salt, and black pepper to the mixture.
-
Mix gently but thoroughly using your hands or a spoon until ingredients are fully incorporated, taking care not to overmix to maintain tenderness.
-
Transfer the mixture evenly into the prepared loaf pan, pressing down gently.
-
In a small bowl, whisk together Dijon mustard, apple cider vinegar, and honey or maple syrup to create the mustard glaze.
-
Brush the mustard glaze evenly over the top of the meatloaf.
-
Bake for 50-55 minutes, or until the internal temperature reaches 160°F (71°C).
-
Remove the meatloaf from the oven and let it rest for 10 minutes.
-
Slice and serve warm. Store leftovers in an airtight container for up to 4 days or freeze for convenient meal prep.
Frequently Asked Questions
Reader questions and answers for this recipe will appear here.
Adapt this pork and apple meatloaf to your dietary preferences or to add variety with these ingredient swaps:
- Ground Chicken: Swap pork for lean ground chicken as a lower-fat, high-protein alternative supporting muscle-building.
- Lean Beef: Use 90% lean ground beef for richer flavor while maintaining a protein-packed profile.
- Seafood: Incorporate finely chopped cooked shrimp or canned salmon combined with oats for a heart-healthy, low-fat option.
- Vegetarian/Vegan: Replace ground meat with mashed lentils or black beans mixed with gluten-free oats and a flax egg (1 tbsp ground flaxseed + 3 tbsp water). Use maple syrup for the glaze instead of honey.
- Legumes: Use chickpeas or lentils instead of meat to boost fiber and maintain vegan, gluten-free suitability.
- Egg Alternatives: Use commercial egg replacers or flax eggs to maintain binding if avoiding eggs.
- Dairy Addition: Though naturally dairy-free, add low-fat shredded cheese if desired for extra protein and calcium.
These substitutions keep the recipe flexible, fitness-friendly, and aligned with a variety of meal prep, keto, gluten-free, or vegan needs.
Protein Highlight
This lean pork and apple meatloaf is a protein-packed meal designed to support muscle growth and recovery. Lean ground pork delivers high-quality complete protein rich in essential amino acids, essential for fitness enthusiasts and athletes.
Perfect for meal prep, each serving offers sustained energy and satiety. The addition of apples and rolled oats increases fiber and nutrient content, contributing to a nutritious, balanced dish that supports both muscle-building goals and overall wellness.
Goal Fit
Specifically crafted for muscle-building and meal prep success, this protein-packed pork and apple meatloaf blends lean protein with complex carbs from oats to keep energy levels steady throughout your training and day.
Its straightforward, budget-friendly ingredients make it an excellent fit for easy weekly meal preparation without sacrificing flavor or nutrition. The mustard glaze and herb blend add a delicious, balanced taste that keeps flavors fresh and motivating.
Whether aiming to build lean muscle, recover efficiently, or streamline your nutrition routine, this meatloaf offers a tasty, nutrient-dense option to meet fitness and dietary goals.
Protein Density
This pork and apple meatloaf delivers a high protein density by combining lean ground pork with wholesome ingredients like rolled oats and apples. Protein density measures how much protein you get relative to calories, and this recipe provides a satisfying, nutrient-rich meal without excessive fat or calories.
Lean ground pork supplies complete protein, essential for muscle repair and growth, while oats add fiber supporting digestion and heart health. This balance keeps you energized and supports lean muscle maintenance.
Overall, the recipe aligns well with a fitness-focused diet, offering substantial protein, moderate fat, and beneficial micronutrients, making it ideal for athletes and anyone focused on balanced nutrition.
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