This healthy mini meatloaf recipe is lightened up with hidden veggies, packed with flavor, and baked in a muffin tin for an easy 30-minute meal!
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If you love meatloaf, don’t miss this classic Southern meatloaf recipe, this meatloaf with oatmeal, and this bbq meatloaf, too!
This Healthy Meatloaf Recipe is a Perfect Weeknight Dinner
Cozy, comforting meatloaf doesn’t have to weigh you down! This healthier mini meatloaf recipe has been a favorite with my kids for well over a decade, and it just happens to also be high in protein and low in fat. Finely-grated zucchini is undetectable — even to discriminating little picky eaters — but it adds the perfect amount of moisture to the extra lean meat.
Each mini meatloaf muffin bakes in a muffin tin, so they only require about 20 minutes in the oven (less than half the time needed for a traditional meatloaf recipe). Such a perfect shortcut for busy weeknight dinners! Plus, the smaller size is incredibly kid-friendly. Let your toddlers pick them up with their hands, or stuff them into hoagie rolls with cheese and sauce for your husband (like meatball subs!). It’s an easy, versatile dinner that appeals to everyone at the table.
Ingredient Notes and Tips for Success
- In order to keep this recipe healthy, we use extra-lean ground beef (about 96% lean). Since the extra-lean meat can sometimes dry out in the cooking process, we fix that potential issue by adding shredded zucchini to the mixture. You can’t taste (or even really see) the zucchini once it’s incorporated into the meatloaf mix; however, the veggies provide valuable moisture that prevents the little meatloaves from drying out.
- Minced onion adds extra flavor and moisture as well. To cut down on prep time, look for pre-chopped frozen onion, which you can thaw and then stir right into the bowl. If you want to use fresh onion (instead of frozen), you’ll need to sauté it in a skillet to soften it before adding it to the meatloaf.
- I like Italian-style breadcrumbs for the added flavor. These typically include Pecorino Romano cheese, garlic powder onion powder, and herbs like oregano and parsley. If you only have plain bread crumbs in your pantry, you’ll want to add some extra spices to taste so that your mini meatloaf isn’t bland.
How to Make Mini Meatloaf in a Muffin Tin
Not only is this recipe nourishing and kid-friendly, but it’s also very easy. You’ll only need 10 minutes of hands-on time before you pop the meatloaf into the oven. You’ll find detailed directions in the recipe card below, but here’s the overview:
- Gently combine the ground beef, zucchini, onion, egg, breadcrumbs, salt, pepper, and 2 tablespoons of ketchup. Use your hands or a fork to bring everything together. Be careful not to over-mix the meat, or it will become dense and mushy.
- Evenly divide the meat between each of 12 greased muffin cups.
- Spread a little bit of ketchup on top of each individual mini meatloaf.
- Bake, uncovered, in a 400 degree F oven for about 20-25 minutes. You’ll know the meatloaf muffins are done when they reach an internal temperature of 155-160°F. Over-cooking the meatloaf can yield a dry finished product, so an instant read meat thermometer is a handy tool!
Serving Suggestions
Pair this healthy meatloaf recipe with just about any of your favorite classic comfort food sides, such as this easy potato salad recipe, red skin mashed potatoes, creamed peas, Jiffy corn casserole, creamy baked mac and cheese, Southern-style green beans, this easy broccoli casserole recipe, Southern cornbread, 2-ingredient pumpkin muffins with cake mix, or a simple green salad dressed in Dijon vinaigrette.
Preparation and Storage Tips
- Make Ahead: You can prepare the meatloaf up to 24 hours in advance. Keep it covered in the muffin tin in the refrigerator overnight. When ready to bake, allow the meatloaf to come to room temperature on the counter for at least 30 minutes while you preheat the oven.
- Freeze the mini meatloaf before or after baking. Before baking, flash freeze the meatloaf in the muffin tin until firm, and then carefully pop each individual meatloaf out of the tin. Wrap tightly with plastic wrap, transfer to freezer bags, and freeze for up to 3 months. When ready to bake, place the frozen mini meatloaves back in the muffin tin and thaw in the fridge overnight.
- How to Store: leftovers will keep in an airtight container in the fridge for at least 2-3 days, or in the freezer for up to 3 months. They’re great on a meatloaf sandwich!
- How to Reheat: Preheat the oven to 300°F. Place the meatloaf in a muffin tin. Cover with foil and bake until warm, about 10-15 minutes. You can also warm individual mini meatloaves in the microwave for 1-2 minutes.
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Mini Meatloaf
Ingredients
- 1 lb. extra lean ground beef (I use 93% or 96% lean)
- 1 small zucchini, finely grated (about ¾ cup)
- ½ cup frozen minced onion, thawed (see my note below)
- 1 large egg
- ½ cup Italian-style breadcrumbs
- 1 teaspoon kosher salt
- ½ teaspoon ground black pepper
- 6 tablespoons ketchup, divided
Instructions
- Preheat the oven to 400°F. Spray a standard 12-cup muffin pan with nonstick cooking spray; set aside. Place the meat in a large bowl. Add the zucchini, onion, egg, breadcrumbs, salt, pepper, and 2 tablespoons of the ketchup. Use your hands to gently combine.
- Press the ingredients into the prepared muffin cups. I like to use an ice cream scoop to portion the meat into each cup.
- Top each mini meatloaf with a dollop of the remaining ketchup.
- Place the muffin pan on a foil-lined baking sheet (to catch any drips). Bake, uncovered, for 20-25 minutes, or until the meatloaves are cooked through and a thermometer registers 155-160°F.
Notes
- Don’t overmix: Gently combine the ingredients until just incorporated. Overworking makes the meatloaf dense and tough.
- Frozen onion shortcut: Frozen minced onion is naturally soft once thawed, so there’s no need to sauté. If using fresh onion, mince and sauté in butter or olive oil until softened before adding to the mixture.
- Ice cream scoop tip: Use an ice cream scoop to portion the meat evenly into each muffin cup for uniform cooking.
- Check the temperature: Pull the meatloaves from the oven at 155-160°F. They’ll continue cooking as they rest. Going higher will dry them out.
- Gluten-free option: Swap the breadcrumbs for old-fashioned oats (use the same amount).
- Make it with turkey: Ground turkey works well here. The zucchini helps keep it moist since turkey is leaner. Consider adding a splash of Worcestershire for extra flavor.
- Full-size meatloaf option: Shape the mixture into a rectangular loaf on a foil-lined baking sheet sprayed with nonstick spray. Bake at 350°F for about 45 minutes, or until it reaches 155-160°F.
- Storage: Refrigerate leftovers in an airtight container for up to 3 days, or freeze for up to 3 months.
Nutrition
Recipe Variations
- Instead of breadcrumbs, use stale cornbread crumbs, cracker crumbs (like saltines), or oatmeal as a binder to hold your mini meatloaf together and keep it moist.
- Swap out the ketchup for bbq sauce or a glaze that combines a little bit of ketchup, mustard, vinegar, and brown sugar.
- If you don’t want to use extra-lean ground beef, try ground turkey, ground chicken, ground pork, or a meatloaf mix that typically includes a blend of beef, pork, and veal. A higher-fat meat will just produce more grease or drippings in your pan, which is fine — just strain that off before serving.
- Add a splash of Worcestershire sauce or some grated cheddar cheese to the meat mixture for even more flavor.
More Healthy Family Dinner Ideas
Turkey Sloppy Joes (Crock Pot or Stovetop)
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Egg Roll in a Bowl
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Healthy Chicken Parmesan
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Originally published in December, 2016, this post was updated in April, 2025.
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