High-Protein Bacon-Wrapped Meatloaf Cupcakes with Cauliflower Mash Frosting

ByHannah Peterson

Bacon-Wrapped Meatloaf Cupcakes

Bacon liner, mash swirl, glaze drizzle – 45 minutes, muffin tin

Jump to Recipe

These are meatloaf cupcakes, not dessert. A strip of bacon lines each muffin cup. Lean beef packs in, then a piped cauliflower-mash swirl and a sugar-free glaze, like the plate in the photo. No breadcrumbs. Forty-five minutes.

Twelve cupcakes. Frost them after they rest or the mash slides.

Prep15 min
Bake25-28
Cupcakes12
Protein22g
Net Carbs4g
Calories220

Why you’ll love these cupcakes

  • 22g protein each – dinner that looks like dessert
  • Only 4g net carbs – mash swirl, not potato frosting
  • About 45 minutes, one muffin tin
  • Bacon liner, gold glaze, parsley, like the photo
  • No breadcrumbs, no sugar ketchup
  • They meal-prep in a box

Health notes

  • High protein: About 2 lb beef plus bacon and a little cheese in the mash.
  • Low carb: Cauliflower swirl, almond flour, sugar-free glaze.
  • Twelve cupcakes: One standard muffin tin.
  • Macros are per cupcake, not the whole tin.

Key element – bacon first, then frost after they rest

Line each cup with bacon before the meat goes in. That is the red wrap in the photo. Bake, rest 5 minutes, then pipe the mash. Frost too soon and the swirl melts. Glaze last, in thin ribbons.

Ingredients

Meatloaf cups (12)

  • 12 thin bacon slices
  • 2 lb (900g) lean ground beef (93%)
  • 1 large egg
  • 1/3 cup almond flour
  • 1/4 cup finely diced onion
  • 2 Tbsp sugar-free ketchup
  • 1 tsp Worcestershire or coconut aminos
  • 1 tsp garlic powder
  • 1 tsp salt + 1/2 tsp black pepper

Mash swirl

  • 4 cups cauliflower florets (about 1 medium head)
  • 2 Tbsp butter
  • 2 Tbsp cream cheese or heavy cream
  • 1/4 cup grated Parmesan
  • Salt and pepper
  • 1 Tbsp chopped parsley

Glaze

  • 1/4 cup sugar-free ketchup or BBQ sauce
  • 1 tsp mustard
  • 1/2 tsp apple cider vinegar

Swaps

  • Turkey: Same weight. Add 1 tsp oil so it does not dry out.
  • No bacon: Grease the tin well. You lose the wrap in the photo.
  • Dairy-free mash: Use olive oil instead of butter and cream cheese.
  • Mini tin: 24 minis. Bake 16 to 18 minutes.

Instructions

Pro tips

  • Thin bacon wraps the cup. Thick bacon will not bend.
  • Do not overmix the beef or the cups bake dense.
  • Drain the cauliflower hard. Wet mash will not hold a swirl.
  • A zip bag with the corner snipped is a fine piping bag.
  • Glaze in thin lines. A dump hides the swirl in the photo.

Nutrition

NutrientPer cupcake (1 of 12)
Calories220
Protein22g
Net carbohydrates4g
Total carbohydrates5g
Fiber1g
Total fat13g
Sodium420mg

Estimates with 93% beef, thin bacon, and cauliflower mash. Sweet BBQ sauce will raise carbs.

Variations

Cheddar mash

Swap Parmesan for 1/3 cup sharp cheddar in the swirl.

Jalapeno

Fold 2 Tbsp minced jalapeno into the beef.

Turkey bacon

Works, but it is less flexible. Warm the slices 10 seconds so they wrap.

No swirl

Serve the mash on the side. Same macros if you still eat it.

Storage

MethodTimeNotes
RefrigeratorUp to 4 daysReheat 12 minutes at 325 F
FreezerUp to 2 monthsFreeze cups; add mash after reheating
Meal prep12 boxesOne cupcake plus a salad

FAQ

Yes. About 4g net carbs each with cauliflower mash and a sugar-free glaze.
It was too thick or the cups needed 2 more minutes. Thin slices crisp in 25 to 28 minutes.
You can, but carbs jump. Cauliflower keeps the 4g net and still pipes, like the photo.
No. A zip bag with the corner snipped makes the swirl. A spoon works if you do not care about the look.
Hot cups melt the mash into soup. Five minutes is enough for the swirl to stand.
Bake the cups up to 2 days ahead. Reheat, then pipe fresh mash and glaze.

Test your knowledge

5 quick questions about these cupcakes

1. Protein per cupcake?

2. Net carbs per cupcake?

3. How many cupcakes in a muffin tin?

4. When do you pipe the mash?

5. What lines each muffin cup?

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