Baked Turkey & Zucchini Meatloaf Muffins
These turkey and zucchini meatloaf muffins are juicy, flavourful, and packed with hidden veggies—perfect for meal prep or kid-friendly dinners. They’re low-carb, high-protein, and gluten-free, with just the right blend of seasoning and a tangy, sugar-free ketchup topping.
- Suitable for diets:
- Dairy-Free
- High-Protein
- Low-Carb
Why Diabetes Friendly?
- High in Lean Protein – Helps stabilize blood sugar and promotes satiety.
- Low in Carbohydrates – Each muffin contains minimal carbs (estimated ~3–5g net carbs, depending on flour and ketchup).
- No Added Sugars – Uses sugar-free ketchup and avoids refined sweeteners.
- High in Fibre – Zucchini and almond or oat flour contribute fibre to slow digestion.
- Portion Controlled – Pre-portioned in muffin tins, making tracking carbs and calories easier.
- Low Glycemic Index Ingredients – Turkey, zucchini, and whole-food flours help minimize blood sugar spikes.
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Equipment
- Muffin tin ((12-cup))
- Mixing bowl
- Grater ((for zucchini))
- Paper towels or clean towel ((to squeeze zucchini))
- Spoon or scoop ((to portion into muffin cups))
Ingredients
- ground turkey ((93% lean or leaner)) 1 lb
- zucchini (finely grated, about 1 medium, excess moisture squeezed out) 1 cup
- almond flour (or oat flour for nut-free) ½ cup
- onion (finely diced (or ½ cup)) 1 small
- garlic (minced) 2 cloves
- egg 1 large
- ketchup (no-sugar-added) 2 tbsp
- Worcestershire sauce (look for low-sodium) 1 tbsp
- dried Italian seasoning 1 tsp
- smoked paprika ½ tsp
- salt ½ tsp
- black pepper ¼ tsp
For the topping:
- ketchup (sugar-free ) 2 tbsp
- smoked paprika ½ tsp
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Cooking Tips
- Squeeze Zucchini Well – Excess water can make the muffins soggy; a cheesecloth or towel works best.
- Don’t Overmix – Mix just until ingredients come together to keep muffins light and tender.
- Customize the Topping – Mix a little chili powder or mustard into the ketchup for extra flavour.
- Freeze-Friendly – Great for batch cooking—freeze cooked muffins and reheat as needed.
- Oat Flour Option – For nut-free households, use oat flour instead of almond flour.
- Add Veggies – Finely chopped spinach, carrots, or bell peppers can be added without affecting texture.
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Instructions
- Preheat oven to 375°F (190°C) and lightly grease or line a 12-cup muffin tin.
- In a large bowl, combine turkey, grated zucchini, almond flour, onion, garlic, egg, ketchup, Worcestershire, Italian seasoning, paprika, salt, and pepper. Mix gently until just combined—do not overmix to keep them tender.1 lb ground turkey, 1 cup zucchini, ½ cup almond flour, 1 small onion, 2 cloves garlic, 1 large egg, 2 tbsp ketchup, 1 tbsp Worcestershire sauce, 1 tsp dried Italian seasoning, ½ tsp smoked paprika, ½ tsp salt, ¼ tsp black pepper
- Divide the mixture evenly among the muffin cups, pressing lightly to fill.
- Bake for 20–25 minutes, or until internal temperature reaches 165°F (74°C).
- Cool in the pan for 5 minutes before removing.
- Mix ketchup with paprika/chili powder and spread about ½ teaspoon over each muffin.2 tbsp ketchup, ½ tsp smoked paprika
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FAQ
- Can I make these without almond flour?
Yes, oat flour is a great nut-free alternative and works just as well. - Are these muffins freezer-friendly?
Absolutely. Cool completely, freeze in a single layer, then transfer to a sealed container for up to 3 months. - How do I reheat them?
Microwave for 30–45 seconds, or reheat in the oven at 350°F (175°C) for 8–10 minutes. - Can I make this into a regular meatloaf?
Yes, just shape into a loaf and bake at 375°F for 45–50 minutes or until it reaches 165°F internally. - Is this recipe kid-friendly?
Definitely! The small muffin size and mild flavours make it great for kids. - Is it Whole30 or Paleo friendly?
Yes, with compliant ketchup and Worcestershire or coconut aminos. - Can I prep the mixture ahead of time?
Yes, store the uncooked mixture covered in the fridge for up to 24 hours before baking.
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Nutrition
Per serving
Calories: 86.7kcal
Carbohydrates: 3.9g
Fiber: 0.9g
Sugar: 1.9g
Fat: 3.5g
Saturated Fat: 0.5g
Trans Fat: 0.01g
Protein: 10.7g
Nutrition Facts
Baked Turkey & Zucchini Meatloaf Muffins
Serving Size
1 muffin
Amount per Serving
Calories
86.7
% Daily Value*
Fat
3.5
g
5
%
Saturated Fat
0.5
g
3
%
Trans Fat
0.01
g
Cholesterol
36.3
mg
12
%
Sodium
187.2
mg
8
%
Potassium
186.6
mg
5
%
Carbohydrates
3.9
g
1
%
Fiber
0.9
g
4
%
Sugar
1.9
g
2
%
Protein
10.7
g
21
%
Vitamin C
2.8
mg
3
%
Vitamin D
0.2
µg
1
%
Calcium
22.7
mg
2
%
Iron
0.8
mg
4
%
Magnesium
15.7
mg
4
%
Zinc
0.8
mg
5
%
* Percent Daily Values are based on a 2000 calorie diet.
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