Easy Turkey & Spinach Meatloaf Muffins (Portion-Controlled)

Traditional meatloaf often requires a long bake time and can be difficult to portion. This recipe solves both problems by using a muffin tin, cutting the cooking time in half while creating built-in servings. From an expertise perspective, the success of a turkey meatloaf lies in the “moisture-binding” technique. Since turkey is leaner than beef, we incorporate finely chopped spinach and almond flour to retain juices, ensuring the muffins remain succulent rather than dry and crumbly.

Recipe Details

• Prep Time: 15 Min
• Cook Time: 20 Min
• Total Time: 35 Min
• Yield: 4 Servings (12 muffins)
• Calories: 210 kcal per serving (3 muffins)

Ingredients:

The Protein & Veggie Base

• 1 lb Lean Ground Turkey (93% lean is best)
• 2 cups Fresh Baby Spinach, finely chopped
• 1/2 small Onion, finely diced
• 1/4 cup Almond Flour (Low-carb binder)
• 1 large Egg, beaten

The “Gold Standard” Seasoning

• 2 tbsp Sugar-Free Ketchup (plus extra for topping)
• 1 tbsp Worcestershire Sauce
• 1 tsp Garlic Powder
• 1/2 tsp Dried Thyme
• 1/2 tsp Salt & 1/4 tsp Black Pepper

Preparation Steps:

1. The Veggie Prep

1. Preheat your oven to 375°F (190°C) and lightly grease a 12-cup muffin tin with avocado oil.
2. Technique: Chop the spinach very finely until it looks like green confetti. This ensures it distributes evenly, providing moisture in every bite without altering the texture.

2. The Gentle Mix

3. In a large bowl, combine the turkey, spinach, onion, almond flour, egg, ketchup, and spices.
4. Mix with your hands until just combined. Warning: Over-mixing lean poultry results in a dense, rubbery muffin. Stop as soon as the ingredients are incorporated.

3. Portion & Glaze

5. Distribute the mixture evenly among the 12 muffin cups. Smooth the tops with the back of a spoon.
6. Brush a small amount of extra ketchup over each muffin to create a savory glaze that caramelizes in the oven.

4. The Bake & Rest

7. Bake for 20–22 minutes. Safety Check: Internal temperature must reach 165°F (74°C).
8. Let them rest in the tin for 5 minutes before removing. This allows the juices to redistribute and settle.

Expert Tips:

• Stick Prevention: Lean turkey sticks to metal more than beef does. Use a silicone muffin tin or high-quality parchment liners for a guaranteed clean release.
• Flavor Boost: For an even juicier result, sauté the diced onions in a teaspoon of olive oil for 3 minutes before adding them to the raw turkey mix. This removes the “raw onion” crunch and adds sweetness.