High-Protein • Low-Carb • Meal Prep Friendly
These Keto Meatloaf Muffins are juicy, flavorful, and perfectly portioned mini meatloaves baked with a rich, savory glaze on top. Made with ground beef, eggs, almond flour, and parmesan, they’re a high-protein, low-carb comfort food perfect for meal prep or quick dinners.
Recipe Overview
Servings: 6–8 muffins
Prep Time: 10 minutes
Cook Time: 25–30 minutes
Total Time: ~40 minutes
Calories: ~250 kcal per muffin
Protein: 22g
Net Carbs: 4–6g
Fat: 16g
Diet Style
- Keto-friendly
- Low-carb
- High-protein
- Gluten-free
- Meal prep friendly
Equipment
Mixing bowl
Muffin tray
Oven
Spoon or spatula
Measuring cups
Ingredients
- 1 lb ground beef
- 2 large eggs
- 1/2 cup almond flour
- 1/2 cup grated parmesan cheese
- 1/4 cup onion, finely chopped
- 2 cloves garlic, minced
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tsp Italian seasoning
Topping (optional glaze):
- 1/4 cup sugar-free ketchup or tomato sauce
- 1 tsp mustard
- 1 tsp Worcestershire sauce (optional)
Step-by-Step Instructions
Step 1 — Preheat Oven
Preheat oven to 375°F (190°C).
Grease a muffin tray lightly.
Step 2 — Mix Meatloaf Base
In a large bowl, combine:
Ground beef
Eggs
Almond flour
Parmesan
Onion
Garlic
Seasonings
Mix until fully combined (don’t overmix).
Step 3 — Fill Muffin Tray
Divide mixture evenly into muffin cups.
Press down lightly to shape.
Step 4 — Add Topping
Mix glaze ingredients and spoon a small amount on top of each muffin.
Step 5 — Bake
Bake for 25–30 minutes until cooked through and slightly browned on top.
Step 6 — Rest & Serve
Let cool for 5 minutes before removing from tray.
Serve warm with salad or veggies.
Tips
- Don’t overmix to keep meatloaf tender
- Add shredded zucchini for extra moisture
- Use silicone muffin trays for easy removal
- Store in fridge for up to 4 days
Nutrition (Approx. per muffin)
Calories: 250
Protein: 22g
Net Carbs: 4–6g
Fat: 16g
Fiber: 1g
Final Thoughts
These Keto Meatloaf Muffins are juicy, flavorful, and perfectly portioned for easy meal prep. High in protein, low in carbs, and super satisfying — they make healthy eating simple and delicious.
