Meatloaf Muffins with Mashed Cauliflower
These individually portioned meatloaf muffins are a simple, protein-packed twist on classic comfort food. Serve the creamy mashed cauliflower on top—or alongside the muffins. A drizzle of Primal Kitchen barbecue sauce adds the perfect finishing touch.
Meatloaf Muffins with Mashed Cauliflower
Ingredients
- 1 pound extra-lean ground beef 93/7
- ½ medium yellow onion finely chopped
- 2 tablespoons Dijon mustard
- ½ teaspoon ground sage
- ½ teaspoon sea salt
- 3 tablespoons tomato sauce preferably no added sugar
- Avocado or olive oil for greasing the muffin pan
Mashed Cauliflower
- 3 cups frozen cauliflower florets
- ⅓ cup full-fat canned coconut milk
- ½ teaspoon sea salt
For Serving (if desired)
- Primal Kitchen barbecue sauce
Instructions
- Preheat the oven to 350°F. Lightly grease eight cups of a standard muffin pan with avocado or olive oil.
- In a large bowl, combine the ground beef, onion, Dijon mustard, sage and ½ teaspoon sea salt. Mix gently until everything is evenly incorporated, being careful not to overmix.
- Divide the meat mixture evenly among the eight prepared muffin cups. Spoon a small amount of tomato sauce over the top of each muffin.
- Bake for approximately 20 minutes, or until the centers reach an internal temperature of 160°F.
- While the meatloaf muffins are baking, steam the cauliflower for 8–10 minutes, or until very tender.
- Transfer the cauliflower to a food processor or high-speed blender. Add the coconut milk and remaining ½ teaspoon sea salt. Blend until smooth and creamy. An immersion blender may also be used.
- Serve two meatloaf muffins per person. Spoon the mashed cauliflower over the muffins or serve it on the side. Drizzle with Primal Kitchen barbecue sauce, if desired.
Notes
Nutrition Facts Per serving: (2 meatloaf muffins)
- Calories: 275
- Protein: 25g
- Carbohydrates: 8g
- Fat: 15g
- Fiber: 3g
- The mashed cauliflower can be spooned or piped onto the muffins for a fun “frosted” presentation or served alongside them.
- Store leftovers in an airtight container in the refrigerator for up to four days.
- These reheat well and are a great option for meal prep.
- Primal Kitchen barbecue sauce adds extra smoky-sweet flavor when drizzled over the muffins just before serving.
