For those following a ketogenic or low-carb lifestyle, finding satisfying and convenient meal options can sometimes be a challenge. These keto meatloaf muffins, also known as meatloaf cupcakes, offer a delightful solution. They provide the comforting flavors of traditional meatloaf in a fun, portion-controlled, and easy-to-prepare format.
Why Meatloaf Muffins?
There are numerous reasons to embrace this muffin-shaped take on meatloaf:
- Portion Control: Muffins offer built-in portion control, making it easier to manage your carbohydrate intake.
- Convenience: These mini meatloaves are perfect for meal prepping, grab-and-go lunches, or quick weeknight dinners.
- Kid-Friendly: The muffin shape is appealing to children, making it a great way to introduce them to new flavors and textures.
- Customizable: You can easily adapt the recipe to suit your taste preferences and dietary needs.
Keto Meatloaf Muffin Recipe
This recipe utilizes common grocery store ingredients and is designed to be both delicious and easy to follow.
Ingredients:
- 1½ lbs ground beef (85% lean recommended)
- 1 finely chopped onion
- 1 large egg
- 2 tablespoon almond flour
- Homemade Taco Seasoning (if making Taco Meatloaf Muffins)
- Shredded cheese (cheddar, mozzarella, Colby Jack, or Mexican blend)
- 2 tablespoon extra virgin olive oil
- Non-stick cooking spray
- Optional toppings: Salsa, red onions, jalapenos, shredded lettuce, guacamole
Instructions:
- Preheat and Prepare: Preheat oven to 375°F (190°C). Spray a 12-cup muffin tin with non-stick cooking spray.
- Combine Ingredients: In a large bowl, thoroughly combine all ingredients together with your hands, except for the shredded cheese. Ensure the mixture is well combined.
- Fill Muffin Tins: Divide the beef mixture into 12 equal-sized portions and place into the prepared muffin tins.
- Bake: Place in the preheated oven for 20-25 minutes, or until the meat is cooked through and the internal temperature reaches 160°F (71°C).
- Drain Excess Moisture: Carefully remove the muffin tin from the oven and gently tip it over a large bowl to drain any excess moisture that has risen to the top of each muffin. Absorb any remaining liquid with a paper towel.
- Add Cheese: Top each muffin with shredded cheese.
- Melt Cheese: Return the muffin tin to the oven for 5 minutes, or until the cheese is melted and starts to turn golden brown.
- Cool and Serve: Remove from the oven and let cool for several minutes before removing the muffins from the tin. Serve immediately or store for later.
Variations and Topping Ideas
The beauty of these keto meatloaf muffins lies in their versatility. Here are a few ideas to get you started:
- Taco Meatloaf Muffins: Add homemade taco seasoning to the meat mixture and top with your favorite taco toppings like salsa, guacamole, red onions, and jalapenos. For an extra layer of flavor, mix a tablespoon of guacamole into the meatloaf mixture before cooking.
- Cheese Variations: Experiment with different types of shredded cheese, such as cheddar, mozzarella, Colby Jack, or a Mexican blend.
- Vegetable Boost: Add finely chopped vegetables like mushrooms, peppers, or celery to the meat mixture for added nutrients and flavor.
- Spice It Up: Incorporate a pinch of red pepper flakes or a dash of hot sauce for a spicy kick.
Tips for Success
- Don't Overcook: Be sure to keep an eye on the muffins while they are baking to prevent them from overcooking and drying out.
- Use Lean Ground Beef: While you can use different types of ground meat, lean ground beef (85% lean) is recommended for the best texture.
- Drain Excess Moisture: Draining excess moisture after baking helps to prevent the muffins from becoming soggy.
- Adjust Seasoning: Before forming the muffins, microwave a small amount of the meat mixture to taste and adjust the seasoning as needed.
- Storage: Cooked muffins can be cooled and stored in an airtight container in the refrigerator for up to 3-4 days. They can also be frozen for up to 3 months. To thaw, place in the refrigerator overnight.
Serving Suggestions
These keto meatloaf muffins can be served in a variety of ways:
Read also: Easy Low-Carb Cheese Crackers
- As a Main Course: Serve with a side of roasted vegetables, a salad, or cauliflower mash.
- As an Appetizer: Offer them as a party snack or appetizer with a variety of dipping sauces.
- For Meal Prep: Make a big batch on Sunday and enjoy them for quick and easy lunches or dinners throughout the week.
Are Meatloaf Muffins Keto-Friendly?
Yes, these meatloaf muffins are keto-friendly as long as you avoid using fillers like breadcrumbs, which would increase the carb count. This recipe utilizes almond flour as a binder, which is a low-carb alternative. Ground beef is also a great source of protein and healthy fats, making it a staple in the keto diet. This recipe has about 2-4 net carbs per serving.
Read also: Keto Calorie Counting: A Detailed Guide
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