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.
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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.
More Vegan Main Dish Recipes
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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’m the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I’m passionate about sharing healthy recipes and tips to help others care well for their health and the bodies God has given us. I’m so glad you’re here! Read More…
I made this last night. We were blown away st how much it looked like real meatloaf!!! It tasted good but I think it needs more spices and I might try it in a loaf pan because in the 9×13 the bulgar got really crunchy on the bottom. This is going to be my new base recipe for meatloaf with some mods. Great recipe!!!
Hi! i would like to make this, but I am curious about the consistency. Is it mushy? TIA!
Thankfully, it’s not mushy at all. I don’t do mushy either. You’ll love the consistency.
I got desperate one day because I was out of celery and bell peppers but I wanted to make this meatloaf for the rest of the week. It was a last minute effort. I grabbed a package of Birdseye stir-fry veggies and filled my med size food processor with them. broccoli, water chestnuts, baby corn, mushrooms, sugar snap peas, peppers and carrots. I blended frozen until the biggest pieces were chopped smaller than a quarter and threw them in with a chopped onion in place of all the veggies. (I also used a can of fire-roasted tomatoes) It was delicious. I used steal-cut oats too. I love to throw a piece on top of a potato with mustard and mix with some hummus. I also break a piece up on top of spaghetti with sauce. Yum. Great in place of a burger too.
Wow! That’s pretty amazing to hear. Thanks so much for sharing.
HI Terri, Do you pre- cook the veggies before adding to the cooked bugler mixture?
Hi Jill! No need to pre-cook the veggies. Just toss them in with the mixture, and they will cook in the oven. Enjoy!
Can you please tell me if something else could substitute bulgur. Thank you for the answer.
You could try buckwheat groats instead. I have been told it works well too.
I’ve made this a million times since we love it so much. It’s impossible to ruin this recipe. I add and subtract and it still turns out perfect every time. Occasionally I dump in a bunch of raw chopped kale. It floats to the top and makes kind of a crunchy crust. Kind of like kale chip’s. Really good for a different twist!
What a terrific idea with the kale! I am so happy that you’re loving this recipe. Thank you for letting me know!
Just made the no-meat loaf, I really liked it, my husband said it was ok and is willing to try a cold sandwich with it tomorrow. I like the crunchy parts after putting it in the broiler, good idea!
My husband is not fully on board with plant based eating, but is willing to try the things I am making and for that I am grateful.
Next time I make it I may half the recipe since there is only two of us.
I thought I had bulgur but only have buckwheat, do you think that would work?
I haven’t made it with buckwheat but think it could work just fine. Would love to hear how it turns out for you.
I’m going to make the breadcrumbs and wondered if you recommend dry bread or can I use fresh bread? Also could you cut this in 1/2?
Thank you
Yes, I use fresh bread crumbs in mine. I haven’t tried cutting the amount in half. You might add extra oats if you do.
Hi, this recipe looks delicious. I was wondering how many carbs this contains. We have some pre-diabetes living in our house and are trying to watch the carbs. I was wondering if you could make this with Gardein beefless ground?
Gail, here are the nutrition facts on this recipe. It contains complex carbs (instead of simple carbs), so they process much slower and don’t cause spikes in glucose levels. Hope this helps! A book your friends might be interested in is Dr. Neal Barnard’s Program for Reversing Diabetes. This is a link to it. http://amzn.to/2fUawWW
Per slice (1/12 of loaf)
Calories: 120
Fat: 3.6 g
Saturated Fat: 0.4 g
Calories from Fat: 27.1%
Cholesterol: 0 mg
Protein: 3.7 g
Carbohydrates: 20.8 g
Sugar: 5.3 g
Fiber: 3.8 g
Sodium: 385 mg
Calcium: 25 mg
Iron: 1.2 mg
Vitamin C: 5 mg
Beta Carotene: 519 mcg
Vitamin E: 0.4 mg
Looks delish
Hi Terri, I want to make your meatloaf and I’m in the process of ordering Bulgar from Amazon, what kind do you recommend? They have red, golden, lite. I didn’t know there were several, just want to order the correct one. Thanks!
Jill, I think any of them would work, but what I currently have in my cabinet is red. Happy cooking! 🙂
What grind bulgur wheat do you use? I am going to try this; it sounds delicoius!
I use Bob’s Red Mill whole grain bulgur. Hope you enjoy!
I would like to make this in 2 loaf pans… Make one and freeze the other. Will that work? Could I freeze it? And if so would I freeze it before or after I bake it?
Lynda, yes this recipe does freeze well. I usually bake it first and then freeze, but either way should work just fine. Enjoy!
I absolutely love your blog and recipes! So glad I found you. Is there any way I could cut down on some of the tomato products and still be successful with this meatloaf. I am sensitive to tomato sauce but not regular tomatoes. I can eat a little ketchup but not a lot. Thanks for any suggestions you can give!
Brenda, so glad you found my blog and are enjoying the recipes! For the No-Meat Loaf, I would suggest replacing the 1/2 cup of ketchup with more fire roasted tomatoes to help with your sensitivity. I haven’t tried it this way but think it would still be quite good. Best of luck!
Thank you so much I will try that!!!
Hi! I actually forgot to add the ketchup to the mixture and I used a fresh tomato as I didn’t have any fire-roasted tomatoes. The meatloaf still came out delicious. It’s super great cold as well.