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Healthy Turkey Meatloaf Muffins: Easy Meal Prep Lunch

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These healthy turkey meatloaf muffins are packed with protein, loaded with hidden veggies, and perfect for meal prep. They’re portion-controlled, freeze beautifully, and have caramelized edges that make them irresistible.

Ingredients

Scale
  • 1 pound ground turkey (93/7 lean-to-fat ratio)
  • ½ cup old-fashioned rolled oats
  • 1 medium yellow onion, grated and squeezed dry
  • 2 cloves garlic, minced
  • 1 large egg
  • ⅓ cup ketchup
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon Dijon mustard
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 1 teaspoon smoked paprika
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon dried thyme (optional)
  • For the glaze:
  • ¼ cup ketchup
  • 1 tablespoon brown sugar (packed)
  • 1 teaspoon apple cider vinegar

Instructions

  1. Preheat oven to 375°F (190°C). Spray a 12-cup muffin tin with non-stick cooking spray or brush with oil.
  2. Grate the onion on the large holes of a box grater into a clean kitchen towel. Squeeze out as much liquid as possible. Set aside.
  3. In a large bowl, beat the egg lightly. Add ⅓ cup ketchup, Worcestershire sauce, and Dijon mustard. Whisk until combined.
  4. Add oats, salt, pepper, smoked paprika, garlic powder, onion powder, and dried thyme. Stir until evenly distributed. Let sit for 2-3 minutes.
  5. Add ground turkey and grated onion. Use your hands to gently mix until just combined. Do not overmix.
  6. Using a cookie scoop or ¼-cup measure, portion the mixture into the prepared muffin tin, filling each cup to the top.
  7. In a small bowl, mix ¼ cup ketchup, brown sugar, and apple cider vinegar for the glaze. Stir until sugar dissolves.
  8. Brush a thin layer of glaze over each muffin. Reserve remaining glaze for serving.
  9. Bake for 20-22 minutes, rotating the tin at 15 minutes. Muffins are done when internal temperature reaches 165°F (74°C).
  10. Let cool in the tin for 5 minutes, then transfer to a wire rack to cool completely.

Notes

Don’t skip squeezing the grated onion—excess liquid makes muffins soggy. Use a thermometer to avoid overcooking; pull at 165°F. Let muffins rest 5 minutes before removing from pan. These taste even better the next day as flavors meld. For best texture, use 93/7 ground turkey (not 99% lean).

Nutrition

Keywords: turkey meatloaf muffins, healthy meal prep, high protein lunch, gluten-free meatloaf, easy turkey recipe, portion control, freezer-friendly

Find it online: https://grubella.com/healthy-turkey-meatloaf-muffins-easy-meal-prep-lunch/