Keto Meatloaf Cauliflower Cups

Name: Keto Meatloaf Cauliflower Cups
Prep time: 15 min
Cook time: 55 min
Total time: 70 min
Yield: 6
Cuisine: keto
Ingredients: Cauliflower rice; Salt; Black pepper; Parmesan cheese; Almond flour; Raw egg; Ground beef; Mayonnaise; Parmesan cheese; Salt; Black pepper; Onion powder; Garlic powder; Italian seasoning; Nutmeg Ground; Provolone cheese, natural

989 ratings

Prepare Time 15 minutes

Cook Time 55 minutes

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.

How to make Keto Meatloaf Cauliflower Cups

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.
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.
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.
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.
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.

Ingredients of Keto Meatloaf Cauliflower Cups

Ingredient	Quantity
1. Cauliflower rice	undefined
2. Salt	undefined
3. Black pepper	undefined
4. Parmesan cheese	undefined
5. Almond flour	undefined
6. Raw egg	undefined
7. Ground beef	undefined
8. Mayonnaise	undefined
9. Parmesan cheese	undefined
10. Salt	undefined
11. Black pepper	undefined
12. Onion powder	undefined
13. Garlic powder	undefined
14. Italian seasoning	undefined
15. Nutmeg Ground	undefined
16. Provolone cheese, natural	undefined

Keto Meatloaf Cauliflower Cups nutrients

caloriesKCal: 217.324 caloriesKJ: 909.284 totalCarbs: 2.376 diabetesCarbsADA: 2.376 netCarbs: 1.355 diabetesCarbs: 1.366 fiber: 0.999 starch: 0.186 sugar: 1.07 addedSugar: 0.007 sugarAlcohols: 0.043 protein: 21.096 fat: 13.385 transFat: 0.305 monousatFat: 5.05 polyunsatFat: 1.795 omega3Fat: 0.212 omega6Fat: 1.583 saturatedFat: 5.154 cholesterol: 90.366 vitaminA: 41.84 vitaminC: 12.607 vitaminD: 0.274 vitaminE: 0.848 vitaminK: 9.758 vitaminB1: 0.048 vitaminB2: 0.216 vitaminB3: 3.201 vitaminB5: 0.688 vitaminB6: 0.273 vitaminB12: 1.669 potassium: 257.277 magnesium: 26.831 calcium: 147.907 iron: 2.081 zinc: 4.357 copper: 0.082 phosphorus: 220.651 sodium: 283.584 selenium: 17.524 folate: 22.149 choline: 88.093 alcohol: 0 caffeine: 0 gluten: 0 manganese: 0.114 conjugatedLinoleicAcid: 0.032 phyticAcid: 23.943 xylitol: 0.006 isomalt: 0 sorbitol: 0 maltitol: 0 lactitol: 0 erythritol: 0 pinitol: 0 inositol: 0.036 mannitol: 0.001

Frequently Asked Questions

Are there specific cooking oils recommended for keto recipes?

Yes, oils like olive oil, avocado oil, and coconut oil are popular choices for cooking on a keto diet due to their healthy fat profiles and low carb content.

Can I have coffee or tea on a keto diet?

Yes, black coffee and unsweetened tea are keto-friendly beverages. Be cautious with added sweeteners or high-carb creamers.

How can I handle cravings for carbs on a keto diet?

Cravings can be managed by consuming more fats and drinking water. You can also have keto-friendly snacks on hand to satisfy cravings without derailing your diet.

Can I have alcohol-free days on a keto diet?

Absolutely, having alcohol-free days is a good practice for overall health. Alcohol can be consumed in moderation, but remember that it's processed differently on a keto diet.

Can I do a keto diet while pregnant or breastfeeding?

It's generally not recommended to follow a strict keto diet during pregnancy or breastfeeding. Consult a healthcare professional for guidance on nutritional needs.