Servings: 12 cups
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Ingredients
For the “Noodle” Base:
- 2 medium zucchini (sliced into thin rounds or ribbons) OR 1 medium eggplant
- 1 tbsp olive oil (to brush)
- Pinch of salt
For the Meat Sauce:
- 500g (1 lb) ground beef, turkey, or chicken
- 2 cloves garlic, minced
- 1 small onion, finely chopped
- 1 cup (250g) sugar-free marinara sauce (look for <4g net carbs per ½ cup)
- 1 tsp Italian seasoning
- Salt & pepper to taste
For the Cheese Layers:
- 1 cup ricotta cheese (or cottage cheese for lighter option)
- 1 large egg (to bind)
- 1 cup shredded mozzarella cheese
- ¼ cup grated Parmesan cheese
Instructions
- Prep “noodles”: Slice zucchini or eggplant into thin rounds (or ribbons with a mandoline). Lightly brush with olive oil and sprinkle with salt. Microwave or roast for 5 minutes to soften and remove excess moisture.
- Cook meat sauce: In a skillet, cook onion and garlic until fragrant. Add ground meat and cook until browned. Stir in marinara and Italian seasoning. Simmer 5–7 minutes.
- Mix cheese layer: In a small bowl, combine ricotta, egg, and half of the Parmesan.
-
Assemble cups: Grease a muffin tin. Line each cup with zucchini/eggplant slices (like a cupcake liner). Add:
- 1 spoonful of ricotta mixture
- 1 spoonful of meat sauce
- Sprinkle of mozzarella
Repeat if space allows, finishing with mozzarella + Parmesan.
- Bake: Bake at 375°F (190°C) for 20–25 minutes until bubbly and golden.
- Serve: Let cool slightly before removing from the tin. Garnish with fresh basil.
Nutrition (Per Cup, Approximate):
- Calories: ~120
- Protein: ~10g
- Fat: ~8g
- Total Carbs: ~3.5g
- Fiber: ~1g
- Net Carbs: ~2.5g
These are fully keto-friendly, low-carb, and portion-controlled great for meal prep, freezing, or quick dinners.
