Veggie-ful Meatloaf Cups
These Veggie‑ful Meatloaf Cups are everything you love about classic meatloaf—just lighter, faster, and packed with nourishing veggies. Made with gluten-free almond flour, lean ground meat, and finely chopped vegetables, these mini meatloaves bake in a muffin tin for perfectly portioned, kid-friendly servings. They’re naturally lower in carbs, freezer-friendly, and ideal for meal prep. Pair them with mashed cauliflower, roasted veggies, or your favorite weeknight sides for a cozy, balanced dinner that reheats beautifully.
Ingredients
- 1 lb ground beef or turkey I used ground sirloin
- 1 each egg
- ½ cup almond flour
- ½ small onion finely diced
- 1 bell pepper finely diced
- 2 cloves garlic minced (can use 1 teaspoon of garlic powder)
- ¼ cup tomato sauce
- ¼ teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon Italian seasoning
- ½ teaspoon smoked paprika
Topping (Optional but yummy)
- ¼ cup ketchup can use reduce sugar ketchup for better glucose results
- 1 tablespoon Dijon mustard
Instructions
- Prep the veggies. Wash and finely dice onion and bell pepper.
- In a large bowl, combine: ground meat, all vegetables, garlic, ketchup or tomato sauce, and seasoning. Mix gently with your hands until just combined (don’t overmix).
- Preheat oven to 375 degrees.
- Grease muffin tins or line with silicone liner.
- Scoop the mixture into 12 cups.
- Make topping: Mix ketchup and mustard to make topping
- Spread a small spoonful of topping over each cup.
- Bake 20–25 minutes, or until internal temperature reaches 165°F and tops are caramelized.
- Let sit for 10-15 minutes before removing. Almond flour takes time to reabsorb moisture so don't skip this step!
- Serve with roasted veggies, mashed potatoes, or a simple salad.
Notes
Nutrition per cup. Using sugar-free ketchup would reduce: Calories to 109, Total Carbs to 3.1gm and Sugar to 1.3gm)
Plate-method planning tip: 2 cups provide 1 serving of protein and ½ a serving of vegetables. Can serve with steamed broccoli or a side salad and a small, gluten-free garlic toast or dinner roll.
Plate-method planning tip: 2 cups provide 1 serving of protein and ½ a serving of vegetables. Can serve with steamed broccoli or a side salad and a small, gluten-free garlic toast or dinner roll.
Nutrition
Serving: 1cupCalories: 112kcalCarbohydrates: 4gProtein: 10gFat: 6.5gSaturated Fat: 2gSodium: 180mgFiber: 1gSugar: 2g
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