You’re heard us say it a million times. . . any food can fit into a healthy diet. Meatloaf is surely no exception. The key with most comfort or indulgent foods is portion size, which is exactly why I love this recipe (adapted from You don’t have to rely on yourself to eyeball it. Rather, this veggie-filled, delicious meatloaf is pre-portioned into perfect muffin-tin-sized portions.
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brush basting meatloaf in muffin tin

Perfect Portion Meatloaf

  • Author: Mary Wissman
  • Prep Time: 15
  • Cook Time: 25
  • Total Time: 40 minutes
  • Yield: 12 muffins 1x


1 teaspoon olive oil
1 cup chopped onion
1 cup chopped (or grated, if you have a box-grater) carrot
1 teaspoon dried oregano
2 garlic cloves, minced
1 cup ketchup, divided
1 pound extra lean ground beef or turkey (90/10 or 95/5)
1 cup breadcrumbs (whole wheat if you can find them)
2 tablespoons dijon mustard
1 teaspoon Worcestershire sauces
1/4 teaspoon ground black pepper
2 large eggs, lightly beaten
cooking spray


1. Preheat the oven to 350 degrees
2. Heat olive oil in a large skillet over medium heat. Add chopped onions, carrots, oregano and minced garlic. Sauté 3-4 minutes, until onions and carrots soften. Allow to cool.
3. Combine onion mixture, 1/2 cup ketchup, and the remaining ingredients (except cooking spray) in a large bowl.
4. Spoon the mixture into 12 muffin cups coated with cooking spray and top each with a light brushing (I use my silicone basting brush) of ketchup.
5. Bake at 350 degrees for 25 minutes or until a thermometer registers 160 degrees. Let stand for 5 minutes.


Serve with a side of simple steamed green beans for a hearty meal that  the whole family will enjoy.
  • Category: dinner
  • Method: bake

Keywords: meatloaf, portion control, muffin tin

Mary Wissmann

Mary Wissmann is our weight management and family nutrition guru. As a Registered Dietitian for over 11 years, she has worked with individual clients, conducted research, taught community nutrition and health programs, and led many community health initiatives. She spent 7 years as a university faculty member, which provided her with extensive experience reading and interpreting the latest nutrition and health research. If you are interested in working with Mary, please visit our contact page.