MEATLOAF MUFFINS WITH CAULIFLOWER MASH

December 18, 2018

MEATLOAF MUFFINS WITH CAULIFLOWER MASH

The holidays are no doubt a time of running around. More often than I care to admit, I’ve found myself snarfing a quick bite as I rush to the next task on my list. At least it’s a healthy bite with these with Meatloaf Muffins and Cauliflower Mash topping! They’re high in protein and low in carbs, with unsuspecting veggies in the mash. Yep, that’s cauliflower and YES – it’s delicious! My girls (ages 1 and 4) gobbled them right up!

Did you know? Protein is by far the most filling macronutrient. In one study, women who increased protein intake from 15% to 30% of total calories ate almost 450 fewer calories, without intentionally restricting (source).

Substitutions for the turkey

I used 93% lean naturally-raised turkey for these meatloaf muffins, but you could totally use lean ground beef, ground chicken, or four cups of cooked brown lentils for a vegan version! If making them vegan, you can swap the egg for one tablespoon of ground flaxseed soaked in two tablespoons of warm water.

Other ingredients

I also added rolled oats (can use breadcrumbs), chopped onion, ketchup, Worcestershire sauce (can use soy sauce or tamari), and poultry seasoning (or one half teaspoon each sage and thyme). Season with salt and pepper to taste (kosher salt is the best for flavor). Feel free to add more chopped veggies like celery and carrots if you like! I wanted to keep this recipe simple though 🙂

The cauliflower mash

For the cauliflower mash, I just steamed and blended six cups of frozen cauliflower florets. To make it extra savory, I added some grated parmesan (can use vegan), buttery spread, and garlic powder. Sometimes I add a roasted garlic clove instead of garlic powder but that was too much effort LOL.

Here’s the printable recipe for the Meatloaf Muffins with Cauliflower Mash! I’d love for you to rate and comment below if you try them 🙂

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5 from 1 vote

Meatloaf Muffins with Cauliflower Mash

These savory and moist turkey meatloaf muffins are easy to make, low-calorie and low-carb! A fuss-free meal prep option that whole family will gobble up.
Course Main Course
Servings 12 cupcakes
Calories 118kcal
Author Sarah Wilkins, No Excuses Nutrition

Ingredients

  • 20 oz. 93% lean ground turkey*
  • 1/2 cup rolled oats*
  • 1/2 cup onion finely chopped
  • 1/4 cup ketchup
  • 1 whole egg*
  • 2 tsp. Worcestershire sauce* optional
  • 1 tsp. poultry seasoning*
  • 1/2 tsp. black pepper
  • 1/2 tsp. kosher or sea salt optional

Cauliflower mash:

  • 6 cups cauliflower steamed
  • 3 tbsp. Parmesan cheese optional
  • 1 tbsp. buttery spread*
  • 1/2 tsp. kosher or sea salt optional
  • 1/4 tsp. garlic powder*

*See blog post above for substitutions.

    Instructions

    • Preheat oven to 375 degrees F.
    • Combine muffin ingredients using a fork or washed hands, just until ingredients are evenly distributed.
    • Lightly coat wells of a nonstick muffin pan with cooking spray, then add turkey mixture 1/4 cup per well, using the back of the measuring cup to press down into the well.
    • Bake muffins for 25-30 minutes, or until internal temp reads 160 degrees F.
    • Meanwhile, add steamed cauliflower, parmesan, buttery spread, garlic powder, and salt (optional) to a blender. Blend briefly, then scrape mixture down the sides and blend again, until smooth and creamy.
    • Allow muffins to cool for 5-10 minutes, then spoon cauliflower mash into a sealed baggie. Cut off one corner and pipe onto muffins like frosting. Enjoy hot with a side of steamed veggies, or divide between meal prep containers to enjoy the rest of the week! Will keep in the fridge up to one week; freezing not recommended.

    Notes

    Calories (per serving, minus optional ingredients): 117kcal, Fat: 5.5g, Sat fat: 2.2g, Carbs: 7g, Fiber: 2g, Sugar: 2g, Protein: 12g, Sodium: 277mg
    Calories (per serving, including optional ingredients): 118kcal, Fat: 5.5g, Sat fat: 2.2g, Carbs: 7g, Fiber: 2g, Sugar: 2g, Protein: 12g, Sodium: 360mg




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