BBQ Meatloaf Cups

Recently, I have been in a rut.

I went on vacation and thought I was ready to go full throttle towards my goals, but boy was I wrong! Mentally and physically I was and still am exhausted. But, with my goals in mind, I wanted to slowly get back into a groove. So, what did I do? I meal prepped.

To avoid another rut, I decided to get creative in the kitchen! No boring chicken and vegetables! For me, that is a recipe for disaster. I wanted to try something new and fun, so I decided on meatloaf. However, my fiance doesn’t like ketchup and therefore claims he doesn’t like meatloaf. Hmmmmm….what to do!

While I typically eat the majority of my meal prep, it is nice to have meals that he will also enjoy so that food doesn’t go to waste. But, with burgers already on the menu, I needed a solution.

BBQ Sauce!

Now, I cannot take credit for this because my fiance thought of the idea, so thank goodness for him right?

We substituted the ketchup for Stubbs BBQ Sauce and they turned out delicious! Add a little BBQ sauce on top to serve or dip in and wallah! I paired my BBQ Meatloaf Cups with a dollop of mashed potatoes (made with cashew milk to minimize calories) and roasted carrots for an easy but gourmet tasting meal!

BTW, my fiance agreed and this recipe is a winner! So if you think you don’t like meatloaf, think again and give this recipe a try!

Inspired by RecipeTin Eats

BBQ Meatloaf Cups


8-10 small cups


  • 1lb 96/4 Laura’s Lean Ground Beef
  • 2 Eggs
  • 1/4 cup Grated Parmesan Cheese
  • 1/4 BBQ Sauce
  • 1 cup Panko Crumbs
  • 1 tsp Garlic Salt or Minced Garlic
  • 1 tsp Salt
  • 1 tsp Dried Thyme
  • 1 tsp Dried Oregano


  1. Pre-heat oven to 350 degrees.
  2. Spray muffin tin with Pam Cooking Spray.
  3. In a large bowl, mix all of the above ingredients by hand.
  4. If you want precise meatloaf cups, set a bowl on your food scale, set to grams and tar it. Place meat mixture in bowl. Divide the total grams by how many meatloaf cupcakes you are making.
    • Example: I had 750 grams. I wanted to make 10 cups. So each time I tarred the scale, I removed 75 grams of meat to form into balls. 
  5. Tar scale. Remove determined amount of meat mixture from bowl and use your hands to form a ball. Press into the muffin tin.
  6. Repeat until all cups are made.
  7. Bake for 20-25 minutes depending on size.
  8. Remove from over and let cool.

NOTE: You don’t have to make them all the same exact size! For precision in my tracking, I like to measure each meatloaf cup individually. But, you can definitely just estimate their sizes. These are small, so eat 2 at once! Or, make larger portions! You can alter this recipe to suit your needs. If you have questions, comment below!

If making 10, 75 gram meatloaf cups, the macros are:

Comment below if you try this recipe or if you have any questions or comments!

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