Who knew this classic meal would be perfect for meal prep?
I won’t lie. When I put this meal together, I immediately thought “TV dinner” and wasn’t enthused. But then I tasted it. And wow, this is one of the best, most comforting meals I’ve ever prepped!
Oh, and I should mention, I’ve never had meatloaf in my life before this prep, which is why I went for the muffin shape. It just seems more approachable and appetizing, and it was. My partner LOVED this (and he’s been begging for meatloaf since we moved in together).
The main elements of meatloaf are ground meat, breadcrumbs, egg, onion and ketchup! It’s so similar to a meatball, but way more moist and tender. On the side we have green beans and mashed potatoes.
Let’s talk about how you can customize this meal:
- Instead of chickpeas, use veggie ground beef
- Swap onions for shallots, or leave them out (my partner doesn’t care for onions)
- Add celery or swap carrots for celery
- Add fresh chopped herbs (rosemary, thyme, sage etc would be so yummy! cook them with onion and carrots)
- Swap mashed potato for ANY carb you like: sweet potato, roasted potatoes, rice, pasta, quinoa, cauliflower, farro, etc.
- Swap green beans for ANY veggie you like: broccoli, broccolini, brussels sprouts, asparagus, kale salad, bell peppers, tomatoes, etc
You might have leftover meatloaf cups!
Meatloaf cups last for up to 5 days in the fridge on their own in an airtight container. You can also freeze them in containers or zip-top bag for up to 6 months.
What I love about veggie meatloaf cups is that they’re easy to repurpose. This week, we used them (chopped up) on pita pizzas, with pastas and in a scramble.
Storage & reheating notes:
This meal will last for up to 4 days in the fridge. The meatloaf cups and mashed potatoes are freezer friendly, but cooked green beans might not hold up as well.
I recommend reheating this in the microwave or in the oven covered with foil.
Chickpea "Meatloaf" Cups With Green Beans & Mash
Prep Time10 minutes
Cook Time50 minutes
- cooking spray
- 16 oz yukon gold potatoes peeled and chopped in half
- 1 carrot finely chopped
- 4 clove garlic minced, divided
- 1 onion finely chopped
- salt and pepper to taste
- 15 oz can of chickpeas drained
- 3/4 cup bread crumbs Italian or panko
- 2 TBSP dijon mustard
- 1 TBSP soy sauce
- 1 tsp worcestershire sauce
- 1/2 cup ketchup plus more for topping
- 1 TBSP nutritional yeast
- 1 egg optional, if vegan, skip
- 1 TBSP olive oil
- 12 oz green beans ends chopped
- 1/3 cup milk of your choice plus more if desired
- 3 TBSP butter sub olive oil, plus more if desired
- Preheat your oven to 400 F and prepare a muffin tin with cooking spray.
- Add half of the olive oil to a skillet over medium heat. Add the onions, carrots and 1/2 of the minced garlic and saute for 5-7 minutes, until the veggies have softened. Let the mixture cool down a little.
- Add the chopped and peeled potatoes to a pot and fill it with water. The water should come to about an inch above the potatoes. Add a generous pinch of salt and bring the pot to a boil. Reduce the heat to medium and let the potatoes cook for 30-35 minutes, until fork-tender. Drain when done and set aside.
- Add the cooked onion mixture, chickpeas, Worcestershire sauce, breadcrumbs, eggs, ketchup, mustard, salt and pepper to a food processor or blender and pluse a few times until most of the chickpeas are broken down, scraping as necessary. See notes if you don't have a blender or processor. Use a 1/4 cup measuring cup to add the mixture to the muffin wells. I got 8 total. Spoon a few teaspoons (2-3) of ketchup and spread it on top in an even layer on each meatloaf muffin. Bake for 20-25 minutes, until the mini meatloaves are firm to the touch and a little bit crispy on the edges.
- Add the green beans to a sheet pan with the remaining olive oil, garlic, salt and pepper and toss to coat. Bake on the top rack for 15-20 minutes.
- Add the cooked potatoes to a bowl with the milk, butter and a generous pinch of salt. Mash well with a masher or fork to combine. Taste and adjust the salt or milk/butter as needed!
- Assemble: Divide the mashed potato and cooked green beans between 3 meal prep containers. Add 2-3 mini loaves to each container. I ate two per meal and felt satisfied, but you might want three! Freeze any extra mini meatloaves.
If you don't have a food processor or blender, mash the chickpeas in a bowl, then mix them with the remaining "meatloaf" ingredients.