Introduction

There’s something comforting about meatloaf. It’s the quintessential family dinner that brings back memories of childhood, packed school lunches, and weeknight dinners around the kitchen table. But not everyone grew up loving this humble dish. In fact, many people cringe at the thought of a dry, bland meatloaf that overpowered their cafeteria trays.

That was never the case for me. I vividly remember telling the school nurse when I was eight that my favorite dish in the whole world was my mom’s meatloaf. It was moist, flavorful, and packed with enough deliciousness to make any picky eater convert.

Fast forward to today, I’ve discovered a new twist on the classic that’s both fun and keto-friendly: Keto Chicken Meatloaf Cups. These mini meatloaves are baked in muffin pans, which gives them the perfect portion size, makes them great for meal prep, and adds a bit of whimsy to the traditional form. Plus, they’re incredibly easy to make, and they bake faster than a standard meatloaf.

And here’s the best part—this recipe was developed by my incredibly skilled and attractive husband, Joe. He’s been bitten by the blogging bug and decided to try his hand at creating something delicious (and he absolutely nailed it). With a new baby on the way, he may be stepping into the kitchen and onto the blog a bit more often, so give him some love (but don’t give him too much of a head start!).

Now, let’s dive into the details of this addictive, protein-packed, low-carb recipe.

Ingredients

Meatloaf Base:

  • 1 pound ground chicken
  • 2 cups chopped spinach (fresh or frozen, squeezed dry)
  • 3/4 cup shredded mozzarella cheese
  • 1/2 cup grated Parmesan cheese
  • 1/2 small onion, finely chopped
  • 1 large egg

Sauce:

  • 1/4 cup reduced-sugar ketchup
  • 1 teaspoon Sriracha (optional, for a kick of heat)
  • 2 teaspoons soy sauce (or coconut aminos for paleo/keto)
  • 2 tablespoons Sukrin Gold (a keto-friendly brown sugar substitute)
  • 1 teaspoon vinegar (apple cider or white vinegar)
  • 1 clove garlic, minced

Kitchen Equipment Needed

  • Large mixing bowl
  • Medium bowl for sauce
  • Muffin pan (preferably silicone for easy release)
  • Oven
  • Cooking spray (if using a metal pan)
  • Measuring cups and spoons
  • Spatula or spoon for mixing
  • Knife and cutting board for vegetables

Instructions

Step 1: Preheat the Oven

Start by preheating your oven to 350°F (175°C). This gives you enough time to prepare the meatloaf mixture and the sauce while your oven warms up.

Step 2: Prepare the Meatloaf Mixture

In a large mixing bowl, combine the ground chicken, chopped spinach, mozzarella cheese, Parmesan cheese, chopped onion, and egg. Mix everything together until just combined. Be careful not to overmix, as that can make the meatloaf tough.

Tip: If you’re using frozen spinach, make sure to squeeze out as much moisture as possible after thawing. Too much water will make your meatloaf cups soggy.

Step 3: Prepare the Muffin Pan

Use a silicone muffin tray or spray a standard muffin pan generously with nonstick cooking spray. Scoop the meatloaf mixture into each cup, filling them about halfway. Press down gently to flatten the tops and ensure even cooking.

This recipe makes approximately 6–8 meatloaf cups, depending on the size of your muffin pan.

Step 4: Make the Sauce

In a medium bowl, stir together the reduced-sugar ketchup, Sriracha, soy sauce, Sukrin Gold, vinegar, and minced garlic. Mix until smooth and well combined.

Spoon a bit of the sauce over each meatloaf cup. Be sure to save some for serving later!

Step 5: Bake the Cups

Place the muffin pan in the preheated oven and bake for 45–50 minutes, or until the meat is fully cooked and the tops are golden brown. The internal temperature should reach 165°F (74°C).

If you notice excess liquid pooling in the muffin cups, you can carefully spoon it out partway through baking. This is common with lean meats like ground chicken.

Step 6: Serve and Enjoy

Let the meatloaf cups rest for a few minutes after baking. This helps them firm up and makes them easier to remove from the pan.

Serve hot, topped with the remaining sauce. These pair wonderfully with a side of cauliflower mash, roasted veggies, or a crisp green salad.

Nutritional Information (Per Cup)

  • Calories: 160
  • Protein: 15g
  • Fat: 10g
  • Carbs: 1g
  • Sugar: 1g

Please note: I’m not a certified dietician. The nutritional info provided is based on my best calculations using standard tools and ingredients. If precise tracking is important to you, please use your favorite nutrition calculator.

Tips & Variations

Add More Veggies

Try adding diced bell peppers, shredded zucchini (with moisture squeezed out), or chopped mushrooms for more volume and flavor.

Cheese Options

Switch out the mozzarella for cheddar, provolone, or pepper jack to give your meatloaf a new twist.

Make It Spicier

Add more Sriracha or a pinch of red pepper flakes to the sauce or the meat mixture.

Make-Ahead and Freezer Friendly

These meatloaf cups are perfect for meal prep. Store them in an airtight container in the fridge for up to 4 days or freeze individually wrapped portions for up to 2 months. Reheat in the microwave or oven.

Paleo or Whole30?

Swap the soy sauce for coconut aminos, and use a compliant ketchup or make your own to suit your dietary needs.

Why Use Chicken Instead of Beef?

Ground chicken is a great alternative to beef for several reasons:

  1. Lean and Light – It has less saturated fat than traditional beef, which can make your meals feel lighter.
  2. Soaks Up Flavor – Chicken is milder and absorbs the flavors of the sauce and added ingredients beautifully.
  3. Versatility – Works well with a variety of seasonings and ingredients.

What Is Sukrin Gold?

Sukrin Gold is a natural, low-calorie brown sugar alternative made from erythritol and stevia. It has a rich, molasses-like taste and is ideal for keto and low-carb recipes. In this dish, it balances the acidity of the vinegar and heat from the Sriracha, rounding out the sauce perfectly.

If you don’t have Sukrin Gold, you can use another brown sugar substitute like Lakanto Golden or Swerve Brown.

The Story Behind the Recipe

As mentioned earlier, this recipe is Joe’s creation. He’s been interested in keto and low-carb eating for a while, and with our growing family, quick and nutritious meals have become more important than ever.

When he first pitched the idea of meatloaf in a muffin pan, I wasn’t sure what to expect. But once I tried the first batch, I was completely sold. The texture, flavor, and ease of preparation made these a new staple in our house.

We hope you love them as much as we do.

Pairing Suggestions

Looking for ideas to make a full keto meal? Here are some low-carb pairings that go great with the meatloaf cups:

  • Cauliflower Mash – Creamy and buttery, the perfect base.
  • Roasted Broccoli or Brussels Sprouts – Add garlic and a little Parmesan.
  • Zucchini Noodles or Spaghetti Squash – Toss with olive oil and herbs.
  • Kale Salad – With lemon vinaigrette and avocado.

Final Thoughts

If you’ve been searching for an easy, family-friendly, keto-approved dinner that comes together quickly and doesn’t sacrifice flavor, these Chicken Meatloaf Cups are for you. They’re portable, reheatable, customizable, and just plain fun to eat. Whether you’re keto, low-carb, or just trying to eat a little lighter, these meatloaf cups deliver comfort and nutrition in every bite.

And if you’re like me—married to someone who surprises you with new recipes and enjoys experimenting in the kitchen—don’t be surprised if they take over dinner duty now and then. Joe might just be popping up with more creations in the future.

Let us know how your version turns out. Share your variations, tips, or how your family enjoyed them. Happy cooking!