Table of Contents
Description
These Keto Meatloaf Muffins are juicy, low-carb, and ready fast—an easy sugar-free dinner perfect for meal prep or busy weeknights.
Introduction
If you love classic comfort food but want to keep things low-carb, these Keto Meatloaf Muffins are about to become a staple in your kitchen. They deliver all the savory, juicy goodness of traditional meatloaf—without the breadcrumbs, sugar, or guilt. 🍽️
What makes this recipe extra special is the muffin-style portioning. Instead of waiting an hour for a full meatloaf to bake, these individual servings cook quickly, hold their shape beautifully, and are perfect for portion control. They’re ideal for busy families, keto meal prep, or anyone looking for an easy healthy recipe that doesn’t sacrifice flavor.
Each muffin is tender on the inside, lightly caramelized on top, and packed with rich seasoning. Even non-keto eaters will love them, making this a great dish for mixed households. Whether you serve them fresh from the oven or reheat them during the week, Keto Meatloaf Muffins are proof that low-carb comfort food can still feel hearty, satisfying, and homemade.
Recipe Equipment
Before starting, gather these simple kitchen tools:
- Muffin tin (standard 12-cup)
- Large mixing bowl
- Measuring cups and spoons
- Silicone spatula or spoon
- Small bowl (for glaze)
- Oven
- Non-stick spray or liners
Recipe Stat Sheet (Quick View)
| Recipe Detail | Information |
|---|---|
| Prep Time | 10 minutes |
| Cook Time | 20–25 minutes |
| Total Time | 35 minutes |
| Servings | 6 (2 muffins per serving) |
| Difficulty | Easy |
| Diet | Keto / Low-Carb |
| Net Carbs | ~3g per serving |
Ingredients
For the Meatloaf Muffins
- 1 lb ground beef (80/20 preferred)
- 1 large egg
- ½ cup almond flour
- ¼ cup unsweetened almond milk
- ¼ cup finely chopped onion
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
For the Keto Glaze
- ¼ cup sugar-free ketchup
- 1 tablespoon yellow mustard
- 1 teaspoon apple cider vinegar
Why These Ingredients Work
Almond flour replaces breadcrumbs without adding carbs, while the egg and milk keep the meat tender and juicy. The sugar-free glaze adds classic meatloaf flavor.
Ingredient Notes
- Ground beef: Use 80/20 for best moisture and flavor.
- Almond flour: Finely ground almond flour prevents grainy texture.
- Onion: Finely chopped to blend smoothly into the meat.
- Sugar-free ketchup: Always check labels for hidden carbs.
- Egg: Helps bind everything together perfectly.
Step-by-Step Instructions
1. Preheat the oven
Preheat your oven to 375°F and grease a muffin tin with non-stick spray.
2. Mix the meatloaf base
In a large bowl, combine ground beef, egg, almond flour, almond milk, onion, and seasonings. Mix gently until just combined—don’t overmix.
3. Fill the muffin cups
Divide the mixture evenly into the muffin tin, gently pressing down to form rounded tops.
4. Prepare the glaze
In a small bowl, whisk together sugar-free ketchup, mustard, and vinegar.
5. Add the topping
Spoon glaze over each meatloaf muffin, spreading lightly.
6. Bake to perfection
Bake for 20–25 minutes until fully cooked and lightly caramelized on top.
7. Rest and serve
Let muffins rest for 5 minutes before removing. Serve warm and juicy.
Pro Tips & Variations
For extra flavor, mix shredded cheddar or mozzarella into the meat. Prefer turkey? Swap ground beef for ground turkey and add an extra tablespoon of almond milk for moisture. These muffins are perfect for meal prep—double the batch and freeze extras. Want spice? Add crushed red pepper flakes or smoked paprika. If you like crisp edges, broil for the last 2 minutes. For kids, skip onion and add a little extra ketchup glaze for sweetness.
Serving Suggestions
Serve Keto Meatloaf Muffins with:
- Mashed cauliflower
- Roasted green beans or broccoli
- Keto mac and cheese
- Fresh garden salad
They also make a great protein-packed lunch on their own.
Storage Information
- Refrigerator: Store in an airtight container for up to 4 days.
- Freezer: Freeze cooked muffins for up to 2 months.
- Reheating: Microwave or warm in oven at 350°F until heated through.
Nutrition Facts (Estimated Per Serving)
- Calories: ~360
- Protein: 28g
- Fat: 26g
- Net Carbs: 3g
- Fiber: 2g
- Sugar: 2g
These Keto Meatloaf Muffins are everything comfort food should be—juicy, flavorful, and incredibly easy. They’re perfect for busy nights, meal prep Sundays, or anytime you want a satisfying low-carb dinner without the fuss.
Give this recipe a try and let me know how it turned out! Leave a comment, share with friends, or save it for your weekly keto meal plan 💛🥩