Keto Meatloaf Cauliflower Cups Recipe

Breakfast
Gluten Free
Lunch
Main Dishes
4.6/5
(2716 reviews)
Keto Meatloaf Cauliflower Cups
Zylo Recipes

Description

These savory meatloaf cups offer a delightful twist on a classic comfort food. Imagine bite-sized portions of moist, flavorful meatloaf, each nestled within a tender, subtly sweet cauliflower rice "cup". The cauliflower rice, lightly seasoned and perfectly cooked, provides a delicate contrast to the rich, meaty filling.

As the meatloaf bakes, the flavors meld together, creating a harmonious balance of savory and slightly sweet notes. The aroma alone is enough to stir your appetite. But the magic doesn't stop there.

A generous layer of provolone cheese blankets the top of each cup, melting into a golden, bubbly crust that adds a creamy, decadent touch. The cheese stretches with each bite, offering a satisfying textural contrast to the tender meatloaf and the yielding cauliflower rice. The subtle tang of the provolone complements the savory meatloaf, enhancing the overall flavor profile.

These meatloaf cups are incredibly versatile. They're perfect for preparing meals in advance, ensuring a quick and satisfying lunch or dinner is always within reach. They also make an elegant addition to a larger meal, served alongside your favorite sides.

Consider serving them with a dollop of your favorite condiment – perhaps a tangy mustard, a classic ketchup, or a flavorful steak sauce. A fresh, crisp salad, lightly dressed, provides a refreshing counterpoint to the richness of the meatloaf cups. Alternatively, a bed of simply sautéed vegetables, cooked in olive oil until tender-crisp, adds a vibrant burst of color and flavor to the plate.

Each bite is a symphony of flavors and textures. The moist, savory meatloaf, the slightly sweet cauliflower rice, and the melted, bubbly provolone cheese create a truly unforgettable culinary experience. These meatloaf cups are not just a meal; they are a celebration of simple, wholesome ingredients transformed into something extraordinary.

Preparation Time

Prep Time
15 min
Cook Time
55 min
Total Time
1 h 10 min

Nutrition Information

Per 1 piece serving
C
Calories
350 Kcal

C
Carbs
8 g
Fi
Fiber
3 g
Sugar
3 g

P
Protein
20 g

C
Fats
25 g
Saturated Fats 10 g
Unsaturated Fats 12 g

Cholestrol 120 mg
Sodium 400 mg
Potassium 300 mg
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Ingredients

    1.
    Cauliflower rice
    Cauliflower rice
    6 oz
    2.
    Salt
    Salt
    0.13 teaspoon
    3.
    Black pepper
    Black pepper
    0.13 teaspoon
    4.
    Parmesan cheese
    Parmesan cheese
    0.25 cup, grated
    5.
    Almond flour
    Almond flour
    2 tablespoon
    6.
    Raw egg
    Raw egg
    1 large
    7.
    Ground beef
    Ground beef
    12 ounce
    8.
    Mayonnaise
    Mayonnaise
    1 tablespoon
    9.
    Parmesan cheese
    Parmesan cheese
    0.25 cup, grated
    10.
    Salt
    Salt
    0.13 teaspoon
    11.
    Black pepper
    Black pepper
    0.13 teaspoon
    12.
    Onion powder
    Onion powder
    0.25 teaspoon
    13.
    Garlic powder
    Garlic powder
    0.25 teaspoon
    14.
    Italian seasoning
    Italian seasoning
    0.5 teaspoon
    15.
    Nutmeg Ground
    Nutmeg Ground
    0.13 tsp
    16.
    Provolone cheese, natural
    Provolone cheese, natural
    1.5 slice (from pre-sliced package) - each 3/4 ounce

Instructions

    1.
    Turn an oven on to preheat to 350 degrees. Prepare a 6-count muffin tray by spraying it with pan spray and setting it aside. In a mixing bowl, mix together cauliflower rice, salt, pepper, parmesan cheese, almond flour, and an egg. Stir the ingredients together until you have the base mixture for the cauliflower cups.
    2.
    Scoop the cauliflower mixture into even distributions amongst the prepared muffin tins. Use your fingers to press the cauliflower up the sides of the muffin tins to form cups. Make sure there are no holes or empty spaces within the cups. Place the cauliflower cups in your oven and bake them for 10 minutes.
    3.
    While the cauliflower cups are baking, make the meatloaf filling. In a clean mixing bowl, combine ground beef with mayonnaise, parmesan cheese, salt, pepper, onion powder, garlic powder, Italian seasoning, and nutmeg. When you have an even meatloaf mixture, set it aside until the cauliflower cups come out of the oven.
    4.
    When the cauliflower cups are done with the first round of baking, scoop the meatloaf mixture into each cup. Each cup will have approximately 4 tablespoons of meatloaf in them. If you have a #40 scoop, you can use this to portion 2 scoops per cup. Press the meat into the cup so they are a little dense. If the meatloaf rises above the cauliflower cups, this is okay. Cut slices of provolone cheese into quarters. Place one quarter-piece on top of each meatloaf cup.
    5.
    Bake the tray for another 35 minutes in the oven. To test for doneness, a meat thermometer will read at least 165 degrees and the cheese on top will be browned and bubbled. Let the finished cauliflower cups cool in the tray for 5-10 minutes after baking. Use a butter knife to gently release the edges of the cups from the muffin tin before pulling them out. Enjoy with a fork and knife.