Turkey Meatloaf Muffins
Juicy mini turkey meatloaves baked in a muffin tin with hidden zucchini and a tangy sugar-free ketchup glaze. They bake in 25 minutes and make grab-and-go lunches all week.
Nutrition per serving
2 muffins- Net carbs
- 4.9g
- Calories
- 358kcal
- Protein
- 37g
- Fat
- 21g
- Total carbs
- 6.7 g
- Fiber
- 1.8 g
Calculated from USDA FoodData Central values for each ingredient (optional ingredients excluded). Brands vary — check your labels if you track closely.
Ingredients
Beef meatloaf muffins: Classic ground beef makes richer, beefier mini meatloaves with the same tangy glaze.
- Bake 20–25 minutes, until the centers reach 160°F (71°C), and pour off the rendered fat before lifting them out.
Italian (marinara & mozzarella): Marinara instead of the ketchup glaze and a cap of melted mozzarella — like mini meatball subs without the bread.
- Spoon 2 tsp marinara over each muffin before baking. Sprinkle on the mozzarella for the last 3 minutes and bake until melted.
Nut-free (pork rinds): Finely crushed pork rinds bind the meatloaf instead of almond flour, so the muffins are lunchbox-safe for nut allergies.
- Mix the crushed pork rinds into the meat in place of the almond flour.
- Meatloaf
- Glaze
- Meatloaf
- Glaze
- Meatloaf
- Glaze
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1 tsp apple cider vinegarleave out - Also add
- Meatloaf
- Glaze
Estimated cost $17.00 for 6 servings ($2.83 each) · how we estimate
Instructions
-
Heat the oven to 375°F (190°C) and brush a 12-cup muffin tin with the oil.
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Wrap the grated zucchini in a clean kitchen towel and wring out as much liquid as you can.
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In a large bowl, whisk the eggs, Worcestershire, Dijon, Italian seasoning, salt and pepper. Stir in the zucchini, onion, garlic, almond flour and parmesan.
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Add the turkey and mix gently with your hands just until evenly combined; overmixing makes them dense.
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Divide the mixture among the muffin cups (about ⅓ cup each), mounding the tops slightly. Stir the ketchup and vinegar together and spread about 1½ teaspoons over each one.
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Bake 22–25 minutes, until the glaze is set and the center of a muffin reads 165°F (74°C). Rest 5 minutes, then run a knife around the edges and lift them out.
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Serve with cauliflower mash and garlic green beans for a classic meatloaf dinner.
Tips for success
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Grated zucchini keeps lean turkey moist and adds a vegetable no one notices. Squeeze it well, or the muffins turn soggy. - Use homemade sugar-free ketchup or a store-bought one with 1 g of sugar or less per tablespoon.
- No muffin tin? Shape the mixture into a loaf on a parchment-lined sheet pan and bake 45–55 minutes, until it reaches 165°F (74°C).
Nice to have, not needed
- An instant-read thermometer is the easy way to check doneness — without one, cut one open: no pink and clear juices.
- A silicone muffin pan releases them cleanly — a greased metal tin works fine.
Storage & meal prepMeal-prep friendly
- Keeps 4 days in the fridge
- Freezes up to 3 months
Reheat: Microwave 1–1½ minutes or warm at 350°F (175°C) for 10–12 minutes; from frozen, microwave 2–3 minutes.
Prep tip: Cool them completely, then freeze on a tray before bagging so you can take out two at a time.
Refrigerate up to 4 days or freeze up to 3 months.
Variations
3 variations, each with its own ingredients and macrosBeef meatloaf muffins
ProteinClassic ground beef makes richer, beefier mini meatloaves with the same tangy glaze.
- ground turkey (93% lean) → ground beef (85/15)
4.9 g net · 518 kcal · 33 g protein · 39 g fat · ≈$3.29 per serving (same net carbs as the original)
Italian (marinara & mozzarella)
FlavorMarinara instead of the ketchup glaze and a cap of melted mozzarella — like mini meatball subs without the bread.
- sugar-free ketchup → no-sugar marinara
- + ½ cup shredded mozzarella
- no apple cider vinegar
5.2 g net · 392 kcal · 39 g protein · 23 g fat · ≈$2.84 per serving (+0.3 g net carbs vs the original)
Nut-free (pork rinds)
DietFinely crushed pork rinds bind the meatloaf instead of almond flour, so the muffins are lunchbox-safe for nut allergies.
- blanched almond flour → pork rinds
4.1 g net · 341 kcal · 39 g protein · 18 g fat · ≈$2.88 per serving (−0.8 g net carbs vs the original)
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Pin this recipe to your keto board so it’s there when you plan next week.
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