Ingredients
ground beef
Onion (finely chopped)
Green capsicum / bell pepper (chopped)
Garlic (minced)
Egg (for binding)
Breadcrumbs or oats (optional, for structure)
Salt
Black pepper
Chili flakes or paprika (optional)
Worcestershire sauce or soy sauce (optional)
Instruction
Preheat oven to 180°C (350°F).
Mix all ingredients in a large bowl until evenly combined.
Grease a muffin tray lightly with oil.
Divide the mixture evenly into the muffin cups.
Press gently to shape.
Bake for 20–30 minutes until fully cooked and slightly browned on top.
Let rest for 5–10 minutes before removing.
Method
This is a baked mini meatloaf method where the mixture is portioned into individual servings. The muffin tray helps even cooking and faster baking compared to a full loaf.
Preparation
Chop vegetables finely so they cook evenly.
Do not overmix the meat to keep texture soft.
Pre-measure portions for uniform size and cooking time.
History
Mini meatloaf-style dishes come from traditional meatloaf recipes popular in Europe and America, designed as an economical way to stretch meat with fillers like bread and vegetables. The muffin-tray version is a modern adaptation for convenience and portion control.
Tips
Do not overbake or the meat becomes dry.
Add cheese on top for extra flavor.
Use lean meat for less oil or fatty meat for juicier texture.
Add grated carrot or zucchini for moisture.
Line tray if sticking is an issue.
Benefits
High protein content supports muscle repair.
Portion-controlled servings help with diet planning.
Vegetable addition increases fiber and micronutrients.
Easy to store and meal prep for several days.
Nutrition (approx per piece)
Calories: 120–180 kcal
Protein: 10–14 g
Fat: 7–12 g
Carbohydrates: 2–6 g (depends on fillers)
Rich in iron, vitamin B12, and zinc
Conclusion
These mini meatloaf cups are a simple, high-protein, meal-prep friendly dish that combines meat and vegetables in a balanced baked form. They are practical for quick meals and easy storage while still being flavorful and nutritious.