Mediterranean Mini Beef Meatloaf Cups

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Mediterranean Mini Beef Meatloaf Cups

Time & Servings

  • Prep Time: 15 minutes

  • Cook Time: 20–25 minutes

  • Total Time: 40 minutes

  • Servings: 12 mini cups (serves 4 people – 3 cups each)

 Ingredients

Meat Mixture

  • 1 ½ lbs lean ground beef (85–90% lean)

  • ½ cup finely diced onion

  • ½ cup finely diced bell pepper (any color)

  • 3 cloves garlic, minced

  • 1 large egg

  • ½ cup breadcrumbs (or almond flour for low-carb)

  • 2 tbsp olive oil

  • 1 tbsp Worcestershire sauce

  • 1 tsp dried oregano

  • 1 tsp smoked paprika

  • ½ tsp ground cumin

  • 1 tsp salt

  • ½ tsp black pepper

  • 2 tbsp chopped fresh parsley

Optional Toppings

  • Crumbled feta

  • Shredded mozzarella

  • Marinara sauce

  • Tzatziki

Instructions

1️⃣ Preheat

Preheat oven to 375°F (190°C).
Lightly grease a 12-cup muffin tin.

2️⃣ Mix

In a large bowl, combine all ingredients.
Mix gently with hands until just combined (do not overmix).

3️⃣ Fill

Divide mixture evenly among muffin cups.
Press gently to shape.

4️⃣ Bake

Bake for 20–25 minutes or until internal temperature reaches 160°F (71°C).

5️⃣ Rest

Let rest 5 minutes before removing from pan.

 Description Notes

  • Baking in a muffin tin ensures even cooking.

  • Smaller portions cook faster than traditional meatloaf.

  • The diced vegetables keep the meat moist and tender.

  • Mediterranean herbs add depth without heavy sauces.

 Tips for Success

✔ Use lean beef but not extra-lean (prevents dryness)
✔ Dice vegetables very small for even texture
✔ Don’t overmix — keeps meat tender
✔ Let rest before removing to avoid crumbling
✔ Use silicone muffin pans for easy release

 Serving Ideas

  • Over cauliflower rice or quinoa

  • With Greek salad

  • In pita bread with tzatziki

  • Alongside roasted vegetables

Storage & Meal Prep

  • Fridge: 4 days in airtight container

  • Freezer: Up to 3 months

  • Reheat in microwave 1–2 minutes

Nutritional Information (Per 1 Mini Cup – Approximate)

  • Calories: 180

  • Protein: 14g

  • Fat: 13g

  • Carbs: 4g

  • Fiber: 0.5g

  • Sugar: 1g

(Values vary depending on ingredients used.)

Health Benefits

✅ High in protein for muscle support
✅ Iron-rich (supports energy levels)
✅ Contains healthy fats from olive oil
✅ Lower-carb option when using almond flour
✅ Portion-controlled for weight management

Q & A

Q: Can I make this low-carb?
A: Yes! Replace breadcrumbs with almond flour or crushed pork rinds.

Q: Can I use ground turkey instead?
A: Absolutely. Add 1 extra tbsp olive oil to prevent dryness.

Q: How do I keep them from sticking?
A: Grease pan well or use silicone muffin liners.

Q: Can I add cheese inside?
A: Yes! Press a small cube of mozzarella or feta into the center before baking.

Q: How do I know they’re done?
A: Internal temperature should reach 160°F (71°C).

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