Best Vegan Meatloaf
This vegan meatloaf, made with hearty oats and bulgur, offers a satisfying, plant-based twist on a classic dish. Packed with protein and fiber, it’s a nutritious and delicious option for a comforting, meat-free meal.
When we are going to a family gathering and need to take a dish or two, this vegan meatloaf is always my first go-to. During the holidays, you can bet it will be on the menu.
There’s just nothing more comforting than delicious savory vegan meatloaf served with creamy mashed potatoes and either Brown Vegan Gravy or Golden Vegan Gravy. At my house, it doesn’t have to be a holiday or a special occasion.
This meatless loaf recipe was shared on T. Colin Campbell’s Center for Nutrition Studies website as well.
Reasons you will love this recipe
- Hearty and Firm Texture: Made with oats and bulgur, this vegan meatloaf has a satisfying, firm texture that mimics traditional meatloaf without any lentils.
- Nutritious and Oil-Free: Packed with protein and fiber from wholesome oats and bulgur, this meatloaf is both nourishing and free from added oils.
- Delicious Plant-Based Option: Enjoy a classic comfort food in a delicious, plant-based form that’s perfect for family dinners or meal prep.
Ingredients you will need
- Bulgur- I use bulgur wheat as a binder and meat replacer. Adds a hearty, slightly nutty flavor and a chewy texture that complements the other ingredients. Other gluten-free options include brown rice, quinoa, and buckwheat groats.
- Bread crumbs- Crumbled whole wheat bread works best.
- Oats- Provide a hearty, chewy texture that helps bind the ingredients together, making the meatloaf firm and sliceable.
- Tomatoes- Creates rich, smoky flavor that enhances the overall taste of the dish. The roasting process caramelizes the tomatoes, giving them a deeper, more complex flavor that complements the other ingredients.
- Veggies- Onion, garlic, celery, carrots, and bell pepper.
- Walnuts- Add a rich, nutty flavor and a satisfying crunch that enhances the texture of the dish.
- Spices- Soy sauce, Dijon, thyme, sage, salt, and pepper round out the warm robust flavors.
What is bulgur?
Bulgur wheat is a nutritious whole grain made from cracked wheat kernels that are parboiled and dried, making it quick to cook. Though it is wheat, I have included some gluten-free grain options in the recipe below. We have a great article on this website to answer all of your bulgur questions on how to cook it and recipes.
What I love the most about bulgur is that it has a crumbly, ground beef texture that is perfect for dishes like vegan tacos, vegetarian lasagna, and meatless spaghetti–and it soaks up the flavors of whatever spices you happen to be cooking with. It has a great chewy texture, along with the wonderful flavor of the seasonings of the dish.
Tips and Substitutions
- Bread crumbs- A blender or food processor makes it easy to make bread crumbs. It’s also great for chopping walnuts. I save old loaf bread ends and freeze them for making breadcrumbs for this vegan meatloaf.
- Bulgur- The bulgur can be soaked in warm water for 30+ minutes and not cooked if you prefer.
- Gluten-free options- Though it calls for bulgur, a number of people have told me that they’ve subbed with buckwheat groats, quinoa, and brown rice and it still comes out good.
- Mixing- For mixing these ingredients, I love using my hands and kneading. That’s how I used to make the traditional meatloaf and how I still like to do it.
- Pan- I suggest using a baking pan rather than a loaf pan that is deeper so this will firm up nicely for you. I like to use something like this 12 x 8 glass baking pan.
- Follow the instructions- I highly recommend making the recipe exactly as listed the first time. If you prefer to tweak it later, do that on the next batch.
How to make vegan meatloaf
The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.
This vegan loaf is very easy to make and can be ready to put in the oven in only about 15 minutes.
STEP #1: Preheat the oven to 350°F. Line a baking dish with parchment paper or a deeper loaf pan. I like to use something like this 12 x 8 glass baking pan.
Cook bulgur according to package directions. It cooks on the stove or in a rice cooker in about 15 minutes. Though the recipe calls for bulgur, a number of people have told me that they’ve subbed with buckwheat groats, quinoa, brown rice, and barley and it still comes out good.
I really like to batch-cook bulgur in my rice cooker and freeze it for use in other recipes like this, spaghetti, vegetable lasagna, and vegan nachos.
STEP #2: Dice the veggies–onion, garlic, celery, bell pepper, carrots, and walnuts.
One tip here is that a blender or food processor makes it easy to make bread crumbs. It’s also great for chopping walnuts.
I am often asked which knives I use personally, and I have to say that it is Victorinox. They are the same company that makes Swiss Army Knives and the quality is excellent.
STEP #3: Combine all ingredients in a large bowl (including the fully cooked bulgur). Mix with a spoon, or do as I do, and use your hands to mix thoroughly.
STEP #4: Press into the prepared baking dish. Poke holes all over the top with a finger then spread a thin layer of ketchup over the top with a spatula.
I suggest using a baking pan rather than a loaf pan that is deeper so this will firm up nicely for you.
If you would like to make your own ketchup for this recipe, check out my 10-Minute Vegan Ketchup recipe.
STEP #5: Bake for 60 minutes. I broil mine for the last 5 minutes, just to get that browned top. Allow it to cool and serve. The more it cools, the firmer it will be. Reheating it the next day makes the slices extra firm.
This meatless loaf recipe pairs well with my garlic vegan mashed potatoes and easy 10-minute brown gravy
InstantPot Cooking Instructions
- Follow steps 1-3.
- Add 1-1/2 cups of water. Cook in a springform pan and place it on a trivet.
- Set to Manual High for 25 minutes.
- Instructions from follower Pamela Hawkins who used a 6-quart IP.
Originally published October 2014
This recipe is absolutely delicious! It is adapted from Dr. Neal Barnard’s Program for Reversing Diabetes.
This same basic recipe is what is used to make my Vegan Meatballs recipe that is fabulous served with homemade oil-free marinara and pasta. Another variation of the meatballs is to coat them with BBQ sauce and serve as an appetizer.
Frequently Asked Questions
Yes, you can substitute bulgur with other grains like quinoa or rice, and replace oats with breadcrumbs or another grain if needed. Just keep in mind that this may affect the texture and flavor of the meatloaf.
To make this vegan meatloaf gluten-free, use gluten-free oats and substitute bulgur with a gluten-free grain like quinoa, buckwheat groats, or brown rice. Ensure all other ingredients, such as seasonings and sauces, are gluten-free as well.
Yes. However, it won’t be as flavorful as ketchup, especially for the topping, in my opinion.
Yes, you can freeze vegan meatloaf. Allow it to cool completely, then wrap it tightly in plastic wrap or foil and store it in an airtight container. It can be frozen for up to 3 months. To reheat, thaw in the refrigerator overnight and bake until heated through.
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Vegan Meatloaf
Ingredients
- 2 cups cooked bulgur
- 1.5 cups whole wheat bread crumbs about 2-3 slices of bread
- 1.5 cups rolled oats
- 1 cup fire-roasted tomatoes with juice (fire-roasted diced tomatoes add a lot of flavor)
- 1/2 cup small onion diced
- 1 teaspoon minced garlic
- 2 celery sticks diced
- 3/4 cup carrots diced
- 1/2 green bell pepper diced
- 1/4 cup finely chopped walnuts
- 3 tablespoons soy sauce
- 2 teaspoons Dijon mustard
- 1/2 teaspoon dried thyme
- 1/4 teaspoon dried sage
- 1/4 teaspoon ground black pepper
- sea salt to your taste
- 1/2 cup ketchup plus enough to top the loaf with before baking
Instructions
- Preheat oven to 350 degrees. Line a baking dish with parchment paper. I like to use something like this 12 x 8 glass baking pan.
- Cook bulgur according to package directions. Cooks on the stove or in a rice cooker in about 15-minutes.
- Dice the veggies--onion, garlic, celery, bell pepper, carrots, and walnuts.
- Combine all ingredients in a large bowl (including the fully-cooked bulgur). Mix with a spoon, or do like I do and use your hands to mix thoroughly.
- Press into prepared dish. Poke holes all over the top with a finger, then spread a thin layer of ketchup over the top with a spatula.
- Bake for 60 minutes. I broil mine for the last 5 minutes, just to get that browned top.
- Helpful Hint– a blender or food processor makes it easy to make bread crumbs. Also great chopping walnuts.
Video
Notes
-
- Bread crumbs- A blender or food processor makes it easy to make bread crumbs. It's also great for chopping walnuts. I save old loaf bread ends and freeze them for making breadcrumbs for this vegan meatloaf.
-
- Bulgur- The bulgur can be soaked in warm water for 30+ minutes and not cooked if you prefer.
-
- Gluten-free options- Though it calls for bulgur, a number of people have told me that they've subbed with buckwheat groats, quinoa, brown rice and it still comes out good.
-
- Mixing- For mixing these ingredients, I love using my hands and kneading. That's how I used to make the traditional meatloaf and how I still like to do it.
-
- Pan- I suggest using a baking pan rather than a loaf pan that is deeper so this will firm up nicely for you. I like to use something like this 12 x 8 glass baking pan.
-
- Follow the instructions- I highly recommend making the recipe exactly as listed the first time. If you prefer to tweak it later, do that on the next batch.
Nutrition
Disclaimer
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
About Terri Edwards
Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy. I’m so glad you’re here! Read More…
Is it 2 cups cooked bulgar, or 2 cups uncooked bulgar, cooked?
The bulgur is cooked before adding it, so it’s 2 cooks cooked bulgur.
In 12 years eating WFPB I’ve never made a loaf. I’m intrigued by the texture the bulger would provide in this one. I’m curious. Where is the sugar in this recipe? 11g is quite a lot and the only ingredient I see that might have sugar in it is the ketchup. Also, I’m surprised you don’t include sodium in your nutrition facts since limiting sodium is such a hallmark of a lot of the plant based community. I’ve been trying to follow the Heart association’s ideal recommendation of 1500 mg per day and it sure doesn’t take long to get there!
There is a program that automatically calculates the nutrition in the recipes. I’m sure the ketchup adds the most sugar to the calculations, but homemade ketchup or low-sugar can be substituted. The carrots and other vegetables would add a little sugar as well. The older recipes on the blog like this one didn’t list sodium, but all of our newer recipes (in the last 3-4 years) do include it. Hope this helps!
Hi, Could I use cooked millet instead of the bulgar wheat? Saw that some people had used brown rice, but have a lot of millet (love millet!) and would like to use it if you think it would work. 🙂
Thanks! Ev
I think millet would be a good substitute. Other people have used buckwheat groats and even quinoa with success.
I finally made this meatloaf yesterday… It is delicious! Big hit with my husband when I served it with Yukon Gold baked potato and onion gravy – a perfect healthy comfort food. I will be crumbling it my salad later today. Thank you for creating and sharing this recipe.
Hi Terry, I am going to make your meatloaf, I was wondering, I could not find buckwheat groats I did however find organic Stone ground buckwheat you use to make cereal,can I use that?
Susan- I think the stone ground buckwheat should be a good gluten-free substitute for bulgur in this vegan meatloaf recipe. I hope you enjoy it!
I made this recipe,changed a couple things,in place of celery I used mushrooms and for the bread crumbs I found gluten free stuffing cubes,I ground those into crumbs and added a tablespoon of vegamite,it was by far both the best texture and flavor of any vegan meat I have tried thus far thank you so much for this wonderful recipe
Hi Susan- I love that you tweaked it to your preferences. Thanks so much for the substitution ideas and great feedback!
Allergic to nuts. Is there a substitute for the walnuts?
The nuts can be left out completely if desired. They are included only to add a little more texture, but they’re not required.
Recipes says 2 celery sticks, is that the same as 2 stalks of celery?
Cherry- Ha! Yes, it’s the same as stalks. I guess that’s the Southern girl coming out in me. 🙂
Hi Terri. This meatloaf is delicious. I use something smaller than a 9 x 13 to bake it in. Just wondering Why do you say to use a 9 x13? It is way too big for this recipe?
Anne
Anne- I think when this recipe was published, I was trying to encourage people not to use a regular loaf pan because deeper pans don’t allow this recipe to get nice and firm. You’re right, though, I use a little smaller pan that is more like 12 x 8. Thanks for bringing this to my attention, and it’s been updated. I’m glad that you like the recipe!
Our go-to recipe for holidays! This will be featured, as always, on our Thanksgiving table!! Delicious and just like mom used to make (without the meat!)!
This is fantastic! Thanks for a Great recipe! Meatloaf sandwiches- yay!! 🙂
why do you poke holes in the meatloaf? I’m new at this.
Hi Rory- That’s a good question! I do it to help the ketchup drip down into the loaf. Hope you enjoy it!
Hi terri,followed the recipe exactly, even refrigerated it for a couple hours before baking, I was so excited for this to be good sorry to say it was edible at best made your ketchup though, that was awesome!!
Hi Sue- Sorry to hear that the vegan meatloaf didn’t turn out for you. It’s seriously one of my favs. Did you use bulgur or substitute another gluten-free grain in it?
Do you grind the oats or are they as is? I have family who doesn’t like oats but can tolerate it when it’s ground up a little.
Melinda- I leave the oats whole, but you could grind them just a little if that’s what your family prefers. I wouldn’t do it much because oats quickly become oat flour when grinding. Hope you all enjoy the loaf!
I really liked this recipe, however, I would saute the vegetables in advance so the meatloaf didn’t have to cook so long. It was dry around the edges. I also would skip the catsup on top and use barbeque sauce. A great recipe.
Regarding the bread crumbs. I’m not clear; you mention freezing them is best, but should they be dried, or thawed & fresh, or still frozen when added to the recipe?
Hi Cheyenne- The bread crumbs don’t need to be frozen. I just tend to use old heels of bread which I store in my freezer until needed. It’s just a way to keep them from going bad. Use fresh bread crumbs from slices of bread, prepackaged bread crumbs, or previously frozen bread crumbs. It really doesn’t matter, though you will want them to be defrosted if they were previously frozen.