Ingredients:
- 1 lb ground chicken (preferably lean)
- 1 large egg
- 1/4 cup almond flour
- 1/4 cup grated Parmesan cheese
- 1/4 cup finely chopped onion
- 2 cloves garlic, minced
- 1/2 tsp dried oregano
- 1/2 tsp dried thyme
- 1/4 tsp paprika (optional)
- 1/4 tsp salt, or to taste
- 1/4 tsp black pepper, or to taste
- 2 tbsp olive oil (or avocado oil), for greasing the muffin tin
- Sugar-free ketchup or marinara sauce (optional, for topping)
Instructions:
1. Preheat the oven:
- Preheat your oven to 375°F (190°C). Grease a 12-cup muffin tin with olive oil or use non-stick spray. You can also line the muffin tin with paper liners if preferred.
2. Prepare the Meatloaf Mixture:
- In a large bowl, combine the ground chicken, egg, almond flour, Parmesan cheese, chopped onion, garlic, oregano, thyme, paprika, salt, and pepper. Mix everything together until well combined. You can use your hands or a spoon to mix.
3. Form the Meatloaf Cups:
- Divide the meat mixture evenly into the 12 muffin cups. Use your fingers or a spoon to pack the mixture into the cups. Flatten the tops slightly to ensure they cook evenly.
4. Bake the Meatloaf Cups:
- Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the meatloaf cups are golden and the internal temperature reaches 165°F (74°C).
5. Optional Topping:
- If you like, you can add a small dollop of sugar-free ketchup or sugar-free marinara sauce on top of each meatloaf cup about 5 minutes before the end of baking, then return to the oven to let the sauce warm up.
6. Cool and Serve:
- Once done, let the meatloaf cups rest for a few minutes before serving. This will help them set and make them easier to remove from the muffin tin.
Tips:
- Moisture: If your chicken is very lean, you can add a tablespoon or two of unsweetened almond milk or heavy cream to the mixture for extra moisture.
- Flavor variations: Feel free to add other seasonings, such as garlic powder, onion powder, or fresh herbs like parsley or basil for added flavor.
- Cheese: For a cheesier version, add some shredded mozzarella or cheddar into the meat mixture.
- Freezing: These meatloaf cups freeze well! Just allow them to cool completely, then store them in an airtight container or freezer bag for up to 3 months. Reheat in the oven or microwave.
Serving Suggestions:
- Serve the Keto Chicken Meatloaf Cups with a side of roasted vegetables, mashed cauliflower, or a simple green salad for a balanced keto meal.
- Enjoy them with a side of garlic butter green beans or zucchini noodles for a lighter option.
These Keto Chicken Meatloaf Cups are a perfect low-carb meal that’s high in protein and full of flavor. They’re easy to make, versatile, and ideal for meal prep. Enjoy!
