Keto Chicken Meatloaf Cups Recipe

Introduction

Keto Chicken Meatloaf Cups are a delightful and nutritious twist on traditional meatloaf. Perfectly portioned and easy to prepare, these meatloaf cups are ideal for meal prepping or serving as a satisfying weeknight dinner. The combination of ground chicken, flavorful herbs, and wholesome ingredients keeps the carb count low while providing a delicious and hearty meal. This recipe is not only keto-friendly but also suitable for various dietary preferences, making it a versatile addition to your culinary repertoire.

Nutritional Benefits

Lean Protein Source

Ground chicken is an excellent source of lean protein, essential for muscle maintenance and overall health. Incorporating lean meats into your diet can help you feel full longer and support your weight management goals.

Low in Carbs

With minimal carbohydrates, these meatloaf cups fit seamlessly into a ketogenic lifestyle. They utilize almond flour instead of breadcrumbs, reducing carb intake while still maintaining a delightful texture.

Packed with Vegetables

Adding vegetables like bell peppers and onions not only enhances flavor but also increases the nutrient density of the dish. These veggies provide vitamins and minerals that contribute to overall well-being.

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Ingredients

For the Meatloaf Cups

  • 1 lb (450g) ground chicken
  • 1/2 cup almond flour
  • 1/4 cup grated Parmesan cheese (or nutritional yeast for a dairy-free option)
  • 1/2 cup bell pepper, finely chopped
  • 1/2 cup onion, finely chopped
  • 2 cloves garlic, minced
  • 1 large egg
  • 1 tablespoon Worcestershire sauce (or coconut aminos for a gluten-free option)
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • Salt and pepper, to taste

For the Topping (Optional)

  • 1/2 cup sugar-free ketchup
  • 1 tablespoon Dijon mustard
  • 1 teaspoon garlic powder

Nutrition Information (Per Cup)

  • Calories: 180
  • Total Fat: 10g
  • Saturated Fat: 3g
  • Carbohydrates: 4g
  • Fiber: 1g
  • Protein: 16g
  • SmartPoints (WW): 4

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Instructions

Step 1: Preheat the Oven

Begin by preheating your oven to 375°F (190°C). This ensures that your meatloaf cups cook evenly and develop a delicious crust.

Step 2: Prepare the Muffin Tin

Lightly grease a 12-cup muffin tin with cooking spray or olive oil. This will prevent the meatloaf cups from sticking and make for easy removal once they’re cooked.

Step 3: Combine the Ingredients

In a large mixing bowl, combine the ground chicken, almond flour, grated Parmesan cheese, chopped bell pepper, chopped onion, minced garlic, egg, Worcestershire sauce, dried oregano, dried basil, salt, and pepper. Use your hands or a spatula to mix until all ingredients are well combined.

Step 4: Fill the Muffin Tin

Scoop the meat mixture into each muffin cup, filling them to the top. Press down gently to ensure they hold their shape while cooking. This step is crucial for achieving a well-formed cup.

Step 5: Prepare the Topping (Optional)

In a small bowl, mix together the sugar-free ketchup, Dijon mustard, and garlic powder. This tangy topping adds an extra layer of flavor to the meatloaf cups. Spoon a small amount of the topping onto each meatloaf cup.

Step 6: Bake

Place the muffin tin in the preheated oven and bake for 25-30 minutes, or until the internal temperature reaches 165°F (75°C). The tops should be golden brown, and the meatloaf cups should be firm to the touch.

Step 7: Cool and Serve

Once cooked, remove the muffin tin from the oven and let the meatloaf cups cool for about 5 minutes. This allows them to firm up a bit more and makes them easier to remove from the tin.

Step 8: Remove from Muffin Tin

Using a fork or small spatula, carefully lift each meatloaf cup from the muffin tin. Serve warm, garnished with fresh herbs if desired.

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Storage Tips

Refrigeration

Store any leftover meatloaf cups in an airtight container in the refrigerator for up to 4 days. They make for excellent meal prep options and can easily be reheated.

Freezing

To freeze, allow the meatloaf cups to cool completely, then place them in a single layer on a baking sheet. Freeze until solid, then transfer to a freezer-safe bag or container. They can be stored in the freezer for up to 3 months.

Reheating

To reheat, place the meatloaf cups in the oven at 350°F (175°C) for about 10-15 minutes or until heated through. Alternatively, you can microwave them for 1-2 minutes.

Variations

  • Vegetable Additions: Consider adding finely chopped spinach, zucchini, or mushrooms for extra nutrients and flavor.
  • Spice It Up: Add some red pepper flakes or chopped jalapeños to the mixture for a spicy kick.
  • Different Proteins: While this recipe uses ground chicken, feel free to substitute with ground turkey or beef for different flavor profiles.

Serving Suggestions

These Keto Chicken Meatloaf Cups are versatile and can be served with a variety of sides:

  • Salads: Pair them with a fresh green salad for a balanced meal.
  • Cauliflower Rice: Serve alongside cauliflower rice for a low-carb alternative to traditional rice.
  • Vegetable Medley: Roasted or steamed vegetables make a nutritious complement to the meatloaf cups.

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Conclusion

Keto Chicken Meatloaf Cups are a delicious and nutritious option for anyone looking to maintain a low-carb diet while enjoying comforting food. These individual servings not only look appealing but also offer a great way to control portion sizes and meal prep for the week ahead. With their blend of flavors and easy preparation, these meatloaf cups are sure to become a favorite in your household. Enjoy the satisfaction of a healthy meal that doesn’t compromise on taste!