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overhead shot of low carb meatloaf and caufliflower mash in glass meal prep container
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5 from 5 votes

Low Carb Meatloaf & Cauliflower Mash

Low carb meatloaf and cauliflower mash meal prep is healthy comfort food. Makes five delicious servings perfect for a low carb lunch.
Prep Time20 mins
Cook Time25 mins
Total Time45 mins
Course: Lunch
Cuisine: Meal Prep
Diet: Diabetic, Gluten Free
Servings: 5
Calories: 256kcal


Low Carb Meatloaf

  • 1 lb ground turkey see note 1
  • ¼ cup almond flour see note 2
  • 1 egg
  • 1 teaspoon worcestershire sauce
  • ½ teaspoon salt
  • ½ teaspoon dried basil
  • ½ teaspoon dried oregano
  • 5 teaspoons sugar-free ketchup

Parmesan Cauliflower Mash

  • 1 head cauliflower
  • 1 cup chicken stock or vegetable
  • 4 cloves garlic
  • ½ cup parmesan cheese, shredded
  • ½ cup greek yogurt see note 3
  • ½ teaspoon salt
  • ½ teaspoon pepper


  • 3 cups broccoli florets, steamed


Low Carb Meatloaf Cups

  • Heat oven to 350°F. Line a muffin tray with 10 silicone or parchment liners and set aside.
  • In a large bowl, mix together the ground turkey, almond flour, egg, worcestershire, salt, basil and oregano. Divide mixture between the muffin tray. Press down gently with your fingers.
  • Spoon the sugar-free ketchup over each meatloaf cup and spread around.
  • Bake for 25 minutes, until cooked through. Allow to cool completely before popping the meatloaf cups out of the liners.

Parmesan Mashed Cauliflower

  • Place the stock and garlic cloves in the bottom of a 6 quart Instant Pot. Place the trivet on top and the cauliflower on the trivet.
  • Cook for 15 minutes on the steam setting. Do a quick pressure release (release the pressure immediately when the IP beeps). Allow the cauliflower to rest with the lid open for 10 or so minutes, until it cools slightly and it safer to handle (and allows extra moisture to drip off).
  • Carefully transfer the cauliflower to a new pot with as little liquid as possible from the Instant Pot.
  • Mash with the yogurt, cheese, salt and pepper.
  • For slow cooker and stove top instructions, click here.

Steamed Broccoli

  • In a large glass measuring cup, add the broccoli and ¼ cup of water. Cover and microwave for 3-5 minutes, until broccoli is slightly soft. Remember it will cook more when you re-heat so a bit of crunch is OK.


  • Divide between 5 2-cup capacity glass storage containers. Store in the fridge for up to 5 days. 

To Serve

  • Heat in the microwave until steaming hot.


1- you may swap the ground turkey for lean ground beef
2- you may leave out the almond flour if you'd like
3- you can swap greek yogurt for sour cream to increase the fat content
Store in an air tight container in the fridge for up to 4 days. Reheat in the microwave until steaming hot, and enjoy.


Serving: 1lunch bowl | Calories: 256kcal | Carbohydrates: 11g | Protein: 27g | Fat: 11g | Saturated Fat: 3g | Cholesterol: 103mg | Sodium: 432mg | Potassium: 538mg | Fiber: 4g | Sugar: 5g | Vitamin A: 490IU | Vitamin C: 104.9mg | Calcium: 232mg | Iron: 2.6mg