Keto Zucchini Parmesan Meatloaf Cups

Introduction

Keto Zucchini Parmesan Meatloaf Cups are a fantastic twist on traditional meatloaf, offering a low-carb and nutrient-dense alternative that the whole family will love. These flavorful cups combine ground meat with fresh zucchini, herbs, and Parmesan cheese, resulting in a dish that’s not only delicious but also visually appealing. Perfect for meal prep or a cozy family dinner, these meatloaf cups are versatile and can be served with a variety of sauces or sides. In this comprehensive guide, we will cover the ingredients, step-by-step instructions, nutritional information, and tips to help you create these tasty meatloaf cups with ease.

Ingredients

For the Meatloaf Cups:

  • 1 pound (450g) ground beef (or ground turkey, chicken, or pork)
  • 1 cup (150g) finely grated zucchini (about 1 medium zucchini, excess moisture removed)
  • 1/2 cup (50g) grated Parmesan cheese (freshly grated for best flavor)
  • 1 large egg
  • 1/4 cup (30g) almond flour (or crushed pork rinds for a grain-free option)
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon crushed red pepper flakes (optional, for heat)

For the Topping:

  • 1/2 cup (50g) shredded mozzarella cheese (for topping)
  • 2 tablespoons chopped fresh parsley (for garnish)

Instructions

Step 1: Preheat Your Oven

Begin by preheating your oven to 375°F (190°C). A hot oven is essential for cooking the meatloaf cups evenly and ensuring a deliciously browned top.

Step 2: Prepare the Zucchini

Wash the zucchini thoroughly and trim the ends. Grate it using a box grater or food processor. To remove excess moisture, place the grated zucchini in a clean kitchen towel or cheesecloth and squeeze firmly until most of the liquid is removed. This step is crucial to prevent the meatloaf from becoming soggy.

Step 3: Mix the Meatloaf Ingredients

In a large mixing bowl, combine the ground beef, grated zucchini, grated Parmesan cheese, egg, almond flour, minced garlic, dried oregano, dried basil, onion powder, salt, black pepper, and crushed red pepper flakes (if using). Use your hands or a spoon to mix the ingredients thoroughly, ensuring that everything is well combined.

Step 4: Prepare the Muffin Tin

Lightly grease a muffin tin with cooking spray or olive oil to prevent sticking. This recipe typically makes 8-10 cups, depending on the size of your muffin tin.

Step 5: Fill the Muffin Tin

Scoop out about 1/4 cup of the meat mixture and press it into each muffin cup, creating a slight well in the center for the topping. Make sure the mixture is packed tightly but not overly compressed, as this will help the meatloaf cups hold their shape while baking.

Step 6: Add the Topping

Sprinkle shredded mozzarella cheese generously over the top of each meatloaf cup. This will create a gooey, melty topping that enhances the flavor and presentation of the dish.

Step 7: Bake the Meatloaf Cups

Place the muffin tin in the preheated oven and bake for 25-30 minutes, or until the meat is cooked through and the internal temperature reaches 160°F (70°C). The cheese should be melted and bubbly, creating a delicious crust on top.

Step 8: Cool and Remove from Muffin Tin

Once baked, remove the muffin tin from the oven and allow the meatloaf cups to cool in the pan for about 5 minutes. This cooling time will make it easier to remove them from the muffin tin without falling apart.

Step 9: Serve and Garnish

Using a spoon or small spatula, gently lift each meatloaf cup out of the muffin tin and transfer them to a serving platter. Garnish with chopped fresh parsley for added color and flavor.

Step 10: Pairing Suggestions

These meatloaf cups can be served with a side salad, steamed vegetables, or a keto-friendly sauce such as marinara or a creamy garlic sauce. They also make excellent leftovers and can be stored in the refrigerator for up to 4 days.

Step 11: Enjoy Variations

Feel free to customize the meatloaf cups by adding your favorite herbs, spices, or vegetables. Chopped bell peppers, onions, or mushrooms can add extra flavor and texture to the mixture.

Step 12: Meal Prep Friendly

These meatloaf cups are perfect for meal prep. Prepare a batch at the beginning of the week, and enjoy them for lunches or quick dinners throughout the week. They can be easily reheated in the microwave or oven.

Nutritional Information (Per Meatloaf Cup, Based on 10 Servings)

  • Calories: 190
  • Protein: 18g
  • Fat: 12g
  • Total Carbohydrates: 4g
  • Dietary Fiber: 1g
  • Net Carbs: 3g

Weight Watchers SmartPoints

  • Green: 5 SmartPoints
  • Blue: 4 SmartPoints
  • Purple: 3 SmartPoints

Helpful Tips

Selecting Ground Meat

Choose high-quality ground meat for the best flavor and texture. Grass-fed beef or organic poultry are great options. If using turkey or chicken, consider adding a bit of olive oil to the mixture to enhance moisture.

Grating Zucchini

Make sure to properly squeeze out excess moisture from the grated zucchini, as this can affect the consistency of the meatloaf cups. The drier the zucchini, the better the meatloaf will hold its shape.

Cheese Options

Feel free to experiment with different types of cheese for the topping. Cheddar, gouda, or a blend of cheeses can add unique flavors to your meatloaf cups.

Cooking in Batches

If you’re making a larger batch, these meatloaf cups can be frozen. Allow them to cool completely, then store in an airtight container or freezer bag. They can be reheated directly from frozen or thawed overnight in the refrigerator.

Serving Suggestions

Consider serving these meatloaf cups with a dollop of sour cream or Greek yogurt for added creaminess. They also pair well with sugar-free ketchup or mustard for dipping.

Conclusion

Keto Zucchini Parmesan Meatloaf Cups are a wholesome, low-carb meal that combines flavor, nutrition, and convenience. With their tender texture and cheesy topping, these meatloaf cups are sure to be a hit at your dining table.

This recipe not only caters to those following a ketogenic diet but also provides a delicious way to sneak in some vegetables without sacrificing flavor. Enjoy these delightful cups as part of your meal prep or serve them at your next family dinner. Don’t forget to share your cooking experiences or any variations you try in the comments below. Happy cooking!