Ingredients
For the “Noodle” Base:
2 medium zucchini (sliced into thin rounds or ribbons) OR 1 medium eggplant
1 tbsp olive oil (to brush)
Pinch of salt
For the Meat Sauce:
500g (1 lb) ground beef, turkey, or chicken
2 cloves garlic, minced
1 small onion, finely chopped
1 cup (250g) sugar-free marinara sauce (look for <4g net carbs per ½ cup)
1 tsp Italian seasoning
Salt & pepper to taste
For the Cheese Layers:
1 cup ricotta cheese (or cottage cheese for lighter option)
1 large egg (to bind)
1 cup shredded mozzarella cheese
¼ cup grated Parmesan cheese
Instructions
Prep “noodles”: Slice zucchini or eggplant into thin rounds (or ribbons with a mandoline). Lightly brush with olive oil and sprinkle with salt. Microwave or roast for 5 minutes to soften and remove excess moisture.
Cook meat sauce: In a skillet, cook onion and garlic until fragrant. Add ground meat and cook until browned. Stir in marinara and Italian seasoning. Simmer 5–7 minutes.
Mix cheese layer: In a small bowl, combine ricotta, egg, and half of the Parmesan.
Assemble cups: Grease a muffin tin. Line each cup with zucchini/eggplant slices (like a cupcake liner). Add:
1 spoonful of ricotta mixture
1 spoonful of meat sauce
Sprinkle of mozzarella
Repeat if space allows, finishing with mozzarella + Parmesan.
Bake: Bake at 375°F (190°C) for 20–25 minutes until bubbly and golden.
Serve: Let cool slightly before removing from the tin. Garnish with fresh basil.
Nutrition (Per Cup, Approximate):
Calories: ~120
Protein: ~10g
Fat: ~8g
Total Carbs: ~3.5g
Fiber: ~1g
Net Carbs: ~2.5g
These are fully keto-friendly, low-carb, and portion-controlled great for meal prep, freezing, or quick dinners.
