BBQ Meatloaf Muffins (High-Protein, Gluten-Free)
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These BBQ meatloaf muffins are full of flavor and made with lean ground beef, rice, and lots of sharp cheddar cheese. They’re gluten-free, easy to make, and portioned into single-serving mini meatloaves that bake up in about 35 minutes. We love this fast, easy, and delicious meal!
This is not yo mama’s meatloaf! I’ve made meatloaf about a hundred different ways over the years. Breadcrumbs, quinoa, brown rice, white rice, oats, you name it, I’ve probably tried it. It’s such a versatile dish, and the whole family loves it. Even when my kids drown theirs in ketchup, they still eat every bite. Think of it like a flavorful burger without the bun.
Speaking of burgers without the bun, my beef burger bowl recipe is another low-carb dinner worth adding to the rotation. I love making mini meatloaves in a muffin tin because it handles portion control automatically, and the individual-sized muffins make dinner more fun for the kids. This BBQ version is a regular in our house, and it honestly doesn’t get much easier than this.
Quick note: if you’ve tried my Gluten-Free Mini Meatloaves before, these are a different recipe. That one uses eggs and a different mix of add-ins for a more classic meatloaf texture. This BBQ version skips the eggs and leans on rice and BBQ sauce for a smokier, cheesier bite.
Why you’ll love this recipe
- High in protein thanks to lean ground beef
- Naturally gluten-free (just double check your BBQ sauce, more on that below)
- Portion-controlled and freezer-friendly
- Ready in under 40 minutes- perfect for easy meal prep!
- Kid-approved, even the ketchup lovers
Ingredients you’ll need
- Lean ground beef
- Rice, cooked (Jasmine, white, brown rice all work here)-it helps to bind the mixture without the addition of eggs
- Sharp cheddar cheese
- BBQ sauce, your favorite kind (check the label if you need this strictly gluten-free; some brands use wheat-based thickeners or soy sauce)
- Spices: paprika, chili powder, garlic powder, onion powder, cayenne pepper, salt and pepper
Substitutions
- Ground beef: ground turkey or ground chicken both work if you want a leaner option
- Rice: cooked quinoa is a great swap if you want extra protein and a slightly nutty flavor
- Cheese: sharp cheddar gives the boldest flavor, but a Mexican blend or pepper jack works too if you want more kick
How To Make Barbecue Meatloaf Muffins
Step 1. Mix all the ingredients, except some of the cheese for topping, in a large bowl with your hands. Don’t be afraid to get messy, really dig in and get it mushed together well.
Step 2. Grease 12 muffin cups with olive oil spray, then fill each cup evenly with the meatloaf mixture.
Step 3. Bake according to the recipe directions below. That cheesy top is what makes these irresistible. Let them rest for a few minutes, then dig in with your favorite green veggie on the side.
Expert Tips
- Don’t overmix the meat; it can make the muffins dense
- Don’t forget to spray the muffin tin with a little olive oil and let the muffins rest for 5 minutes before removing; it makes them easier to pop out cleanly.
- For extra caramelized edges, brush a little extra BBQ sauce on top halfway through baking.
FAQ
Yes, wrap them individually and store in an airtight container in the freezer for up to three months. Thaw overnight in the fridge before reheating.
Most BBQ sauces are gluten-free, but some brands use ingredients like soy sauce or malt vinegar that contain gluten. Always check the label if you’re cooking for someone with a gluten intolerance or celiac disease.
Yes, cooked quinoa works as a swap for rice in this recipe if you want a bit more protein and fiber. The texture and flavor stay just as good.
This BBQ version uses rice, cheddar, and BBQ sauce and skips the eggs, giving it a smokier, cheesier flavor. The Mini Meatloaves recipe uses eggs and a different mix of add-ins for a more traditional meatloaf texture.
These bake for about 35 minutes. Since muffin tin sizes and oven temps can vary slightly, it’s a good idea to check for doneness with a meat thermometer, ground beef is safe to eat at 160°F internal temperature.
More Delicious Ground Beef Recipes
- Zucchini Spaghetti
- Cheesy Taco Rice Skillet
- Roosevelt Beans {Baked Beans with Ground Beef & Bacon- the best!!!}
- Baked Spaghetti Casserole
- Mexican Beef Casserole
- Beef Sausage Stuffed Sweet Potatoes
If you love this mini meatloaf recipe, I would be so grateful if you could leave a 5-star 🌟 rating in the recipe card below. I love reading your comments and feedback!
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BBQ Meatloaf Muffins
Ingredients
- 1½ lbs lean ground beef *I use 90%
- 8 oz sharp cheddar , freshly shredded
- 1 cup cooked rice , or cooked quinoa
- ⅓ cup barbecue sauce , your favorite kind
- 1 tsp paprika
- ½ tsp chili powder
- ½ tsp garlic powder
- ½ tsp onion powder
- 1 tsp salt , or to taste
- 1 tsp ground black pepper , or to taste
- dash cayenne pepper
- Olive oil cooking spray
Instructions
- Preheat oven to 350 degrees F.
- Combine all ingredients in a large bowl, using only half the cheddar.
- Mix well with your hands (I use food-safe gloves for this).
- Spray 12 muffin tins with olive oil spray.
- Divide the meat mixture evenly among all cups.
- Bake for 30 minutes, then top with the remaining cheese and bake 5 more minutes, until cheese is bubbly and melted.
Notes
- Don’t overmix the meat; it can make the muffins dense
- Don’t forget to spray the muffin tin with a little olive oil and let the muffins rest for 5 minutes before removing; it makes them easier to pop out cleanly.
- For extra caramelized edges, brush a little extra BBQ sauce on top halfway through baking.
Nutrition
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Love this idea of making mini meatloaves in a muffin pan. Pinned and very nice to find your blog.
Thank you Lea Ann!