Mini Meatloaf in a Mug

Gluten-Free | Main Dishes | Quick & Easy | WIC Friendly | One-Two Serving

Skip the frozen dinner and get your home-cooking fix in a flash with this easy recipe.  

Meal Meatloafinmug
1
Servings
17 minutes
Total Time
$1.52
Cost per serving
Temperature: N/A
Serving size:Entire Recipe
Prep time:15 minutes
Cook time:2 minutes
Total time:17 minutes
Equipment:

Measuring Spoons, Measuring Cups and Spoons, Grater, Cutting Board, Microwave-Safe Mug (Medium Sized), Bowl 

Utensils:

Knife, Mixing Spoon or Spatula 

Serving Suggestion:


Recipe adapted from Iowa State University’s Spend Smart. Eat Smart.

Ingredients

Non-stick spray 

1/4 pound ground beef, 85% lean (or leaner) 

2 tablespoons quick oatmeal 

1 1/2 tablespoons low-sugar ketchup 

1/8 teaspoon salt 

1/8 teaspoon pepper 

2 teaspoons low-fat milk 

1/3 small onion, diced—or—1/4 cup onion, diced 

1/4 cup carrot, shredded 

Instructions

  1. Before you begin, wash your hands, surfaces, and utensils. 
  2. Combine all ingredients in a small mixing bowl and stir to mix. 
  3. Spray microwave-safe mug with non-stick spray. 
  4. Pat beef mixture into mix. Make a small hole in center, all the way through to the bottom. 
  5. Microwave on HIGH (100%) for 2 minutes, or until meat is thoroughly cooked through, and no longer pink. 

Tips

Meatloaf in a mug can make a quick and tasty dinner for a family! You can prep the ingredients together, but make sure you microwave each serving separately to ensure they cook fully.  

Try topping the meatloaf with a small dallop of ketchup. 

Try adding diced green bell pepper, spinach, or shredded zucchini to the meatloaf mixture for added veggies and flavor. 

Featured
Ingredients

What goes in Mini Meatloaf in a Mug?

White Onion
White Onion
Oatmeal
Oatmeal
Carrots
Carrots
Milk
Milk
Groundbeef
Ground Beef

Nutritional Information
(Per Serving)

CALORIES
290
TOTAL FAT
12g
SODIUM
580mg
TOTAL CARBS
21g
PROTEIN
23g
See complete nutrition facts >>
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