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Low Carb Meatloaf & Cauliflower Mash

Name: Low Carb Meatloaf & Cauliflower Mash
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Ingredients: 1 lb ground turkey (see note 1); 1/4 cup almond flour (see note 2); 1 egg; 1 teaspoon worcestershire sauce; 1/2 teaspoon salt; 1/2 teaspoon dried basil; 1/2 teaspoon dried oregano; 5 teaspoons sugar-free ketchup; 1 head cauliflower; 1 cup chicken stock (or vegetable); 4 cloves garlic; 1/2 cup parmesan cheese, (shredded); 1/2 cup greek yogurt (see note 3); 1/2 teaspoon salt; 1/2 teaspoon pepper; 3 cups broccoli florets, (steamed)

By: Denise Bustard19 Comments
Posted: 3/9/21 Updated: 3/12/21

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Low carb meatloaf and cauliflower mash meal prep is healthy comfort food. Makes five delicious servings perfect for a low carb lunch.

Meal prep is such a great way to help you stick to your healthy eating goals, whether it's to eat more vegetables, or to keep your carbs within a certain range. Like this egg roll in a bowl and low carb satay beef meal prep, this low carb meat loaf meal prep bowl is low in carbs, but not in flavor!

Low Carb Meatloaf & Cauliflower Mash in meal prep container

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This recipe is full of flavor, and tastes like indulgent comfort food, all while clocking in at only 267 calories and 7 g net carbs. Prep it ahead for easy reheat lunches all week!

You'll ♡ this recipe because...

is filling (with 34 g of protein!), but light, with only 267 calories
can be prepped in under an hour
makes 5 lunch servings, to set you up with healthy lunches for the week

Ingredient notes

ground turkey- while we've used ground turkey to make the meatloaves, you can swap for lean ground beef or even ground pork.
almond flour- acts as a breadcrumb replacement, but can be left out if you'd like.
sugar-free ketchup- to keep the carbs low, make sure you are using sugar-free ketchup
greek yogurt- you can swap for sour cream to increase the fat content
broccoli- we are serving with steamed broccoli, but consider this a suggestion; green beans, asparagus, mushrooms or zucchini would all work great

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Step by step directions

1. Prep the mini meatloaves- In a medium-sized bowl, add the ground turkey, almond flour, egg, worcestershire, salt, basil and oregano. Mix with your hands or a spatula until completely combined.

Press the meatloaf mixture into a greased or silicone lined muffin tray. Spread the ketchup over the tops.

Bake in a 350°F degree oven for 25 minutes, or until the meatloaves reach an internal temperature of 165°F.

TIP- if you don't have silicone muffin liners, you can use parchment, or just spray the muffin tin with oil

low carb cauliflower mash before mashing.

2. Make the parmesan mashed cauliflower- You can cook the cauliflower in an Instant Pot or on the stove top:

Once cooked through, drain the cauliflower well before mashing it with parmesan cheese, greek yogurt, salt and pepper.

TIP- If you want the mashed cauliflower extra fluffy, drain it really well, then mash it in the food processor

3. Steam the broccoli- the final step is to cook your broccoli. You could actually cook it any number of ways (see how to cook broccoli), but we are showing you how to steam it.

Heat ½ inch water in a pan or pot. Add broccoli, cover and steam for 3-5 minutes, until bright green and slightly softened.

TIP- undercook your broccoli slightly, since we will be cooking it a second time when we reheat the meal prep bowls in the microwave

4. Portion & store- Divide the meatloaves, mashed cauliflower and steamed broccoli between 5 two cup meal prep containers. Store in the fridge for up to 4 days*.

*since this recipe makes 5 portions, you might want to freeze one for later

5. Reheat- Heat in the microwave until steaming hot.

FAQ

Can I swap the mashed cauliflower?

Sure! You could make some easy Cauliflower Rice, or you could use zucchini noodles, even some spaghetti squash!

Can I turn the meatloaf cups into a traditional meatloaf recipe?

Yes! Simply place it in a 9 x 5 loaf pan and bake at 350 for 55 minutes. I like to put a strip of parchment under the loaf so it's easier to get it out after baking.

Can I freeze this recipe?

Yes, however be warned that the mashed cauliflower leaks water after thawing. You may want to store it separately.

More low carb meal prep options

Meet Denise Bustard

Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more.