Keto Chicken Meatloaf Cups

If you’re looking for a fun, easy, and protein-packed keto meal, these Keto Chicken Meatloaf Cups are going to be a game-changer. They’re juicy, flavorful, and perfectly portioned for meal prep or family dinners. Unlike traditional meatloaf, which can sometimes feel heavy, these mini meatloaves are made with lean ground chicken and a mix of low-carb ingredients that keep them moist and delicious without any breadcrumbs.

Perfect for busy weeknights, these cups bake quickly, making them an effortless, high-protein, low-carb option. Plus, they’re super customizable! Want a spicy kick? Add some jalapeños. Love cheese? Stuff them with a gooey cheddar center. Let’s dive in!

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Why You’ll Love This Recipe

• Low-carb & keto-friendly – No breadcrumbs or fillers, just pure protein with healthy fats.
• Easy to make – Simple ingredients and minimal prep make these perfect for quick meals.
• Great for meal prep – Make a batch and store them for a week’s worth of easy lunches.
• Perfectly portioned – No messy slicing! Each cup is its own little meatloaf.
• Endless customization – Add your favorite herbs, spices, or even a cheese-stuffed center.

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My Personal Experience

When I first made these, I wasn’t sure if ground chicken would work as well as beef, but let me tell you—it’s a total game-changer! The texture is soft and juicy, and with the right mix of seasonings, you don’t miss the beef at all.

I love how kid-friendly these are too. Even picky eaters enjoy them! One night, I added shredded cheddar inside, and let’s just say there were no leftovers. They also reheat like a dream, making them a weekly meal prep favorite in my house.

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Required Equipment

🥣 Mixing Bowls

You’ll need at least two bowls—one for mixing the ground chicken and another for combining dry ingredients like cheese and seasonings.

🥄 Silicone Muffin Pan

A muffin pan is what gives these their perfect individual portions. I love using a silicone one because it makes cleanup easy and prevents sticking.

🍴 Meat Thermometer

Since chicken has to be cooked thoroughly, a meat thermometer ensures they’re perfectly cooked (165°F or 75°C is the magic number!).

🔪 Sharp Knife

For chopping onions, garlic, or fresh herbs to mix into the meatloaf mixture.

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Ingredients & Substitutions

• 1 lb ground chicken – The star of the show! You can swap for ground turkey.
• 1 large egg – Helps bind everything together.
• ½ cup shredded mozzarella – Keeps the meatloaf moist and adds flavor. Swap with cheddar if preferred.
• ¼ cup grated Parmesan – Adds richness and depth of flavor.
• ¼ cup almond flour – A great low-carb breadcrumb substitute. Coconut flour can work, but use only 2 tbsp.
• 1 tsp garlic powder – Because everything is better with garlic.
• 1 tsp onion powder – Adds extra savory depth.
• 1 tsp Italian seasoning – For that classic meatloaf taste.
• ½ tsp salt – Adjust to taste.
• ¼ tsp black pepper – Just a little kick of spice.
• 2 tbsp sugar-free ketchup – For that classic meatloaf topping. Optional but recommended!

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How to Make Keto Chicken Meatloaf Cups

1. Preheat oven to 375°F (190°C) and grease a muffin pan (or use silicone liners).
2. Mix ingredients – In a large bowl, combine ground chicken, egg, shredded mozzarella, Parmesan, almond flour, and seasonings. Mix until just combined (don’t overmix!).
3. Portion into muffin pan – Divide the mixture evenly into 6 muffin cups, pressing gently to shape.
4. Add topping – Spread a little sugar-free ketchup on top of each cup for extra flavor.
5. Bake for 20-25 minutes, or until the internal temperature reaches 165°F (75°C).
6. Cool & serve – Let them cool for a few minutes before removing from the pan.

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Tips for This Recipe

• Don’t overmix – Overworking the meat can make them tough. Mix just until combined.
• Use a silicone muffin pan – It prevents sticking and makes cleanup easy.
• Make them cheesy – Stuff a cube of cheese in the center before baking!
• Let them rest – Allow them to sit for 5 minutes before removing to lock in juices.

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Optional Additions

• Bacon crumbles – Mix into the meat or sprinkle on top.
• Chopped spinach – Adds extra nutrients.
• Red pepper flakes – For a spicy kick.
• Chopped mushrooms – For extra moisture and umami flavor.

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Serving Ideas

• Serve with a side of roasted veggies like asparagus or Brussels sprouts.
• Enjoy with a creamy keto coleslaw for a crunchy contrast.
• Dip in sugar-free BBQ sauce for extra flavor.

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Storage Recommendations

• Fridge: Store in an airtight container for up to 4 days.
• Freezer: Freeze in a single layer, then transfer to a freezer bag for up to 3 months.
• Reheating: Microwave for 30-45 seconds or bake at 350°F for 10 minutes.

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Frequently Asked Questions

Can I make these dairy-free?
Yes! Just skip the mozzarella and Parmesan, and use nutritional yeast for a cheesy flavor.

Can I use ground beef instead?
Absolutely! Just adjust the cooking time slightly, as beef takes a little longer.

What can I use instead of almond flour?
Coconut flour works, but use half the amount since it absorbs more moisture.

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Nutritional Breakdown (Per Serving)

• Calories: 180
• Total Carbs: 2g
• Net Carbs: 1g
• Protein: 22g
• Fat: 9g

I’m so excited to hear how this recipe turned out for you! 😊 Don’t forget to follow us on Instagram and Facebook for daily keto inspiration, tasty recipes, and all the support you need to crush your goals. Want to make your keto journey easier? Get a meal plan tailored to your unique needs and preferences, designed to keep you on track effortlessly. Start your personalized plan now!