Mini Meatloaves (Gluten & Grain free) w/ Homemade Ketchup

May 26, 2015
Mini Meatloaves

 AKA “Meat muffins”

I love it when I come up with a recipe that is healthy, and passes the kid taste test – this recipe hit it out of the ballpark on both accounts!  Even my quinoa-hating daughter loved them – I only told her about the quinoa after she had decided that she loved them!  My kids like to call them “meat muffins” because they are made in muffin tins – which makes them even more fun!

I have already made this recipe twice, and my kids regularly ask for it – so I plan to make it again this week.  The leftovers make a great (hearty) after school snack, or a quick meal – but in my house, they don’t last for long!

Yield: 12 individual meat loaves.


  • 1 and 3/4 pounds (approx.) ground grass fed beef*
  • 1 onion, very finely chopped (or grated)
  • 1 medium zucchini (organic)*, finely grated (yields about 3/4 cup finely grated)
  • 2 eggs*
  • 3 cloves garlic
  • 2 stalks of celery, very finely diced
  • 3/4 cup of cooked quinoa
  • 2 tsp of gluten free Worcestershire sauce (this is optional)
  • 1/2 tsp. of dijon mustard
  • 1 and 1/2 tsp. Himalayan salt
  • cracked pepper to taste
  • 1 tsp of dried thyme
  • 3-4 Tablespoons of fresh parsley, finely chopped
  • 1 Tablespoon of tomato paste
  • 2 Tablespoons of avocado oil (for sautéing the onions), plus more for greasing the muffin tin

Screen Shot 2015-05-26 at 9.05.47 AM

Sauce (Ketchup):

  • 1/2 cup of tomato paste
  • 5 tsp. of apple cider vinegar
  • 1 tsp. of dijon mustard (or more if you like)
  • 1/2  tsp. Himalayan salt
  • pinch of ground cloves, pinch of garlic powder
  • 1 tsp. of coconut palm sugar (or a few drops of stevia for a sugar free option – or honey, raw agave, or another natural sweetener.)  I found this to be the perfect sweetness, but add another teaspoon if you prefer.

Put the sugar into the vinegar and stir until it dissolves. Then add all the ingredients together, stir to combine – taste & adjust.  Store in refrigerator until ready to use.  This step can be done a day or two ahead.


  1. Preheat the oven to 375 degrees.
  2. Coat a muffin tin with avocado oil
  3. Cook the quinoa & let cool (this can be done a day ahead – just make sure to make enough to yield 3/4 cup cooked – I always make a little extra to save in the refrigerator to throw into a salad).
  4. Grate the zucchini (using fine grater) and squeeze out all the excess moisture with a couple of paper towels (I squeezed it over the sink).
  5. Finely chop the onion, mince the garlic, and very finely chop the celery and parsley.
  6. Heat a pan on medium, add in 2 Tablespoons of avocado oil (or coconut oil). Add the onions and sauté for about 5-6 minutes, or until soft & translucent.  Add in the garlic and celery and cook about 2-3 mins more.  Take onion mixture off heat, and let cool.
  7. Crack the eggs into a bowl, whisk them to break up yolks, and then add in all the other ingredients except beef (and the avocado oil, which is for sautéing).  Mix to combine.  Screen Shot 2015-05-26 at 9.05.38 AM
  8. And finally – add in the grass fed beef – gently combining. (I find that it works best when I mix the beef in by hand).
  9. Scoop the meatloaf mixture into oiled muffin tins.Screen Shot 2015-05-26 at 9.05.26 AM
  10. Put into the pre-heated 375 degree oven and cook for 20 minutes. (I like to put a sheet pan underneath in case of any drippings).
  11. Raise oven temperature to 425 degrees.  Take muffin tin out of oven, spread a teaspoon of sauce on top of each meatloaf, return to 425 degree oven and cook another 10 minutes.
  12. Take out of oven, let rest 5 minutes, and then serve with additional sauce on the side.

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This recipe is great with steamed broccoli with some grass fed butter and mashed potatoes.   Store any leftovers in the fridge for up to 3 days (they won’t last that long)!

*A note about quality – I always make sure to go for grass fed beef – to avoid hormones, antibiotics, and other additives – plus grass fed beef is higher in omega 3s and 500% higher in conjugated linoleic acid (CLA) than conventional beef – which studies have found helps to burn fat (read this article to learn more).  I also always choose organic for zucchini – because conventional zucchini is highly likely to be GMO, which I avoid because there is evidence that GMOs could be harming our gut health and even increase our risk of cancer.  And finally – I always look for organic pastured or free range eggs – which also have a higher amount of omega 3s and no antibiotics or hormones.





Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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