Ingredients:
- 1 lb ground chicken (you can also use ground turkey or beef)
- 1 large egg
- ½ cup almond flour (or coconut flour for a different low-carb option)
- ¼ cup grated Parmesan cheese
- 2 cloves garlic, minced
- 1 small onion, finely chopped
- 1 teaspoon Italian seasoning
- 1 teaspoon smoked paprika (optional)
- Salt and pepper to taste
- 2 tablespoons olive oil (for greasing or cooking)
For the Topping:
- 2 tablespoons sugar-free ketchup or tomato paste (optional, but adds a nice tang)
- 1 teaspoon Dijon mustard (optional)
Instructions:
1. Preheat the Oven:
- Preheat your oven to 375°F (190°C).
- Lightly grease a muffin tin with olive oil or cooking spray to ensure the meatloaf cups don’t stick.
2. Prepare the Meat Mixture:
- In a large bowl, combine the ground chicken, egg, almond flour, Parmesan cheese, garlic, chopped onion, Italian seasoning, smoked paprika (if using), salt, and pepper.
- Use your hands or a spoon to mix everything together until fully incorporated.
3. Form the Meatloaf Cups:
- Divide the meat mixture evenly between the cups of the muffin tin, pressing the mixture down gently to form small meatloaf cups.
4. Bake:
- Bake the meatloaf cups in the preheated oven for about 20-25 minutes, or until the chicken is fully cooked through and the tops are lightly browned.
5. Add the Topping (Optional):
- If you’re adding the topping, mix the sugar-free ketchup with Dijon mustard and spread a small spoonful over each meatloaf cup about 5 minutes before they’re done baking. Then, return them to the oven for the last few minutes of cooking.
6. Serve:
- Let the meatloaf cups rest for a few minutes before removing them from the muffin tin. Serve them with a side of steamed vegetables or a fresh salad for a complete keto meal.
Tips & Variations:
- Veggies: You can add finely chopped vegetables like spinach, bell peppers, or zucchini to the meat mixture for extra flavor and nutrients.
- Cheese: For a cheesy twist, you can add shredded mozzarella or cheddar cheese to the meat mixture or sprinkle some on top before baking.
- Freezing: These meatloaf cups are great for meal prep! Simply let them cool completely and store them in an airtight container in the freezer. Reheat in the microwave or oven when you’re ready to eat.
Enjoy your Keto Chicken Meatloaf Cups!
These little cups are delicious, filling, and perfect for anyone following a keto or low-carb diet. Plus, they’re easy to customize with your favorite flavors!
