#1 Low Carb & Keto Diet App Since 2010
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prep time
15 min
cook time
55 min
ready time
1 h 10 min
Keto Meatloaf Cauliflower Cups
These little meatloaf cups are great for meal prep but just as good as part of a larger, sit-down meal. Keep them stored in your refrigerator for up to 5 days and reheat them easily in a microwave for when you’re at work or a pinch for time. Perfect Keto portions of meatloaf are baked inside “cups” made with a cauliflower rice mixture. Melted provolone cheese on top is like the cherry on top of the meatloaf! While they’re not really made for picking up and eating with your hands, they’re still conveniently compact for eating with a fork and knife. Since the meatloaf cups are low in carbs, you can enjoy a little dipping sauce on the side, like ketchup, mustard, or a Keto steak sauce. For a fuller meal, there are many Carb Manager side dish recipes you could pair with this one. Otherwise, enjoy the meatloaf cups with a small salad with Keto dressing or a bed of low-carb vegetables cooked in olive oil.
Side Dish Recommendations
If the creative juices aren’t flowing right now, let Carb Manager take care of thinking for you. Recommended side dishes for these Keto meatloaf cups include the Carb Manager Low Carb Italian Garbage Salad or Keto Prosciutto Arugula Side Salad. Both add healthy greens and Keto fats to your plate. If you aren’t a salad person, how about Keto Cheesy Broccoli? The Keto Bacon Wrapped Asparagus is another fatty and healthy side dish option for your meal. Let other users know your favorite Carb Manager side dishes in the comments!
Can I Freeze This Recipe?
Use a little patience, and yes, you can freeze the finished meatloaf cauliflower cups! The most important thing is to avoid trapping any moisture that will freeze with the final product. Let the completed cauliflower cups cool completely before storing them in the freezer. You may need to chill them in your refrigerator first. Wrap the cold cauliflower cups individually in plastic wrap before keeping them in an air-tight container in the freezer. Reheat the unwrapped cups on a plate in your microwave to reheat.
Jessica L.
Net Carbs
1.4 g
Fiber
1 g
Total Carbs
2.5 g
Protein
21.9 g
Fats
14 g
227 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Cauliflower rice
6 oz
Salt
0.13 teaspoon
Black pepper
0.13 teaspoon
Parmesan cheese
0.25 cup, grated
Almond flour
2 tablespoon
Raw egg
1 large
Ground beef
12 ounce
Mayonnaise
1 tablespoon
Parmesan cheese
0.25 cup, grated
Salt
0.13 teaspoon
Black pepper
0.13 teaspoon
Onion powder
0.25 teaspoon
Garlic powder
0.25 teaspoon
Italian seasoning
0.5 teaspoon
Nutmeg Ground
0.13 tsp
Provolone cheese, natural
1.5 slice (from pre-sliced package) - each 3/4 ounce
Recipe Steps
steps 5
1 h 10 min
Step 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.Step 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.Step 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.Step 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’re 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.Step 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.
