Introduction ✨

If you’re looking for a quick, protein-packed, and delicious meal that fits perfectly into your keto lifestyle, these Keto Chicken Meatloaf Cups are a game-changer! 💪🔥 Made with lean ground chicken, almond flour, Parmesan cheese, and flavorful herbs, these mini meatloaves are juicy, satisfying, and super easy to prepare. Plus, their individual portions make them perfect for meal prep, family dinners, or quick grab-and-go lunches! 🥰

Why You’ll Love This Recipe ❤️

✅ Low-carb & keto-friendly 🥑 ✅ Easy to make in 30 minutes ⏳ ✅ High in protein to keep you full 🍗 ✅ Meal prep & freezer-friendly ❄️ ✅ Perfectly portioned mini meatloaf cups 🍽️

Ingredients 🛒

For the Meatloaf Cups:

  • 1 lb ground chicken 🐔
  • 1/2 cup almond flour 🌰 (for binding, instead of breadcrumbs)
  • 1/4 cup grated Parmesan cheese 🧀 (adds richness & flavor)
  • 1/4 cup chopped fresh parsley 🌿 (for a fresh, herby taste)
  • 1/4 cup finely chopped onion 🧅 (adds moisture & flavor)
  • 2 cloves garlic, minced 🧄
  • 1 large egg 🥚 (binds everything together)
  • 1 teaspoon dried oregano 🌿
  • 1 teaspoon dried thyme 🌿
  • 1/2 teaspoon salt 🧂 (or to taste)
  • 1/2 teaspoon black pepper 🌶️ (or to taste)

For the Topping:

  • 1/2 cup sugar-free ketchup 🍅 (for a tangy glaze)
  • 2 tablespoons Dijon mustard 🎗️ (adds a zesty kick)

Instructions 👨‍🍳

Step 1: Preheat & Prep 🔥

Preheat your oven to 375°F (190°C). Grease a 12-cup muffin tin with cooking spray or line with cupcake liners for easy cleanup.

Step 2: Mix the Meatloaf Ingredients 🥄

In a large mixing bowl, combine ground chicken, almond flour, Parmesan cheese, parsley, onion, garlic, egg, oregano, thyme, salt, and pepper. Use your hands or a spoon to mix until everything is well incorporated. Don’t overmix, or the meatloaf cups may become dense!

Step 3: Fill the Muffin Tin 🧁

Divide the chicken mixture evenly into the 12 muffin cups, pressing them down gently so they hold their shape. Each cup should be almost full.

Step 4: Make the Topping 🍅

In a small bowl, mix together sugar-free ketchup and Dijon mustard. This glaze adds a sweet, tangy flavor and helps keep the meatloaf cups juicy. Spoon about 1 teaspoon of the topping over each meatloaf cup.

Step 5: Bake ⏳

Place the muffin tin in the preheated oven and bake for 25-30 minutes or until the internal temperature of the meatloaf cups reaches 165°F (74°C). The tops should be golden brown, and the juices should run clear.

Step 6: Let Them Rest 🛑

Allow the meatloaf cups to cool for 5 minutes in the muffin tin before removing them. This helps them firm up and makes them easier to handle.

Step 7: Serve & Enjoy! 😋

Serve these delicious keto meatloaf cups hot with a side of steamed veggies, mashed cauliflower, or a fresh keto salad! 🥦🥗

Pro Tips for the Best Meatloaf Cups 🏆

⭐ Use fresh herbs if possible – They add an extra depth of flavor! ⭐ Don’t overmix the meat – This can make the meatloaf tough. ⭐ For extra juiciness, add a tablespoon of olive oil or heavy cream to the mix. ⭐ Double the batch & freeze – These freeze wonderfully and make an easy meal prep option! ⭐ Try different proteins – Swap the chicken for ground turkey, beef, or pork for a variety of flavors.

Meal Prep & Storage 📦

✅ Store in the Fridge: Keep leftovers in an airtight container for up to 4 days. ✅ Freeze for Later: Place cooled meatloaf cups in a ziplock bag or airtight container and freeze for up to 3 months. ✅ Reheat: Warm in the microwave for 1-2 minutes or in the oven at 350°F (175°C) for 10 minutes.

Variations & Add-Ins 🌟

🔸 Cheesy Twist 🧀: Add 1/2 cup shredded mozzarella or cheddar cheese to the meat mixture for a melty, cheesy bite. 🔸 Spicy Version 🌶️: Mix in 1 teaspoon crushed red pepper flakes or hot sauce for a spicy kick. 🔸 Bacon-Wrapped 🥓: Wrap each meatloaf cup with a strip of bacon before baking for an irresistible smoky flavor. 🔸 BBQ Flavor 🍖: Swap the ketchup topping for a sugar-free BBQ sauce. 🔸 Buffalo Style 🔥: Mix 1/4 cup buffalo sauce into the meat mixture and top with blue cheese crumbles.

Keto-Friendly Side Dishes to Pair With 🥗🍽️

These meatloaf cups are delicious on their own, but pairing them with a keto-friendly side makes a complete meal!

🥦 Garlic Butter Broccoli – A simple and healthy low-carb side. 🥑 Avocado Salad – Creamy avocado pairs perfectly with the meatloaf cups. 🍲 Cauliflower Mash – A delicious keto alternative to mashed potatoes. 🥒 Zucchini Noodles – Light and refreshing, perfect for soaking up flavors.

Nutrition Information (Per Meatloaf Cup) 📊

Calories: 180 kcal
Fat: 12g
Saturated Fat: 3g
Cholesterol: 80mg
Sodium: 280mg
Total Carbs: 3g
Fiber: 1g
Net Carbs: 2g
Protein: 16g

💡 Note: Nutritional values may vary depending on the ingredients used.

Final Thoughts 🏆

These Keto Chicken Meatloaf Cups are a game-changer for anyone on a low-carb diet! They’re quick, easy, and super flavorful while keeping you full and energized. Whether you’re making them for meal prep, a family dinner, or a quick snack, they’re sure to become a staple in your keto kitchen! 🏠🍽️

📌 Don’t forget to share this recipe with your fellow keto lovers! Happy cooking! 🥰🔥


en Meatloaf Cups!