Microwave Mug Meatloaf

This quick single-serving meatloaf uses oats instead of breadcrumbs for a fiber boost and cooks in minutes without heating up the oven.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (1 serving), not per serving.

• 1/4 pound lean ground beef (85% or leaner) · 215 kcal in the whole recipe
• 2 tablespoons quick cooking oats · 13 kcal in the whole recipe
• 1 tablespoon ketchup · 12 kcal in the whole recipe
• 2 teaspoons low-fat 1% milk · 2 kcal in the whole recipe
• 1 teaspoon dry onion mix · 3 kcal in the whole recipe
• Cooking spray

Method

1. In a small bowl, thoroughly combine the ground beef, quick oats, ketchup, low-fat milk, and dry onion mix.

   

2. Lightly coat a microwave-safe mug with cooking spray, then press the meat mixture gently into the bottom of the mug.

   

3. Poke a small hole in the center of the mixture all the way to the bottom of the mug to ensure even cooking.

   

4. Microwave on HIGH (100% power) for 3 minutes, or until the meat is fully cooked through. Let rest for 1 minute before serving.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.