There’s something special about comfort food that warms the soul and brings everyone together at the table. Traditionally, meatloaf has been a family staple—but today, I’m sharing a plant-based twist that’s every bit as hearty, savory, and satisfying: Vegan Lentil Meatloaf Cups.
These individual portions are flavorful, protein-packed, and topped with a tangy glaze that transforms them into little bites of comfort. They’re perfect for weeknight dinners, meal prep, holiday spreads, or even packed lunches. The best part? They convince even the most skeptical eaters that vegan comfort food can be truly delicious.
⭐ Recipe at a Glance
- Prep Time: 25–30 minutes
- Cook Time: 60–70 minutes
- Total Time: 1 hour 35 minutes – 1 hour 55 minutes
- Servings: 12 meatloaf cups
- Calories per Cup: ~180–250 (depending on add-ins)
🛒 Ingredients You’ll Need
For the Lentil Cups:
- 1 ½ cups (300g) brown or green lentils, rinsed
- 4 cups (950ml) vegetable broth or water
- 1 tbsp olive oil (or broth for oil-free)
- 1 large onion, finely chopped
- 2–3 garlic cloves, minced
- 1 cup celery, finely chopped (about 2 stalks)
- 1 cup carrots, finely chopped (about 2 medium)
- 1 cup rolled oats (use gluten-free if needed)
- ½ cup plain breadcrumbs (GF panko or almond flour for gluten-free)
- 2 flax eggs (2 tbsp ground flaxseed + 6 tbsp water)
- ¼ cup tamari or soy sauce (tamari for GF)
- 2 tbsp tomato paste
- 1 tbsp Dijon mustard
- 1 tsp dried thyme
- 1 tsp dried sage
- ½ tsp smoked paprika
- ½ tsp black pepper
- Salt to taste
Optional add-ins for flavor & texture:
- 1 tbsp nutritional yeast
- ½ cup chopped walnuts or pecans (omit for nut-free)
- ½ cup finely chopped mushrooms, sautéed with onions
For the Tangy Glaze:
- ½ cup ketchup
- 2 tbsp maple syrup (or agave)
- 1 tbsp apple cider vinegar
- 1 tsp Dijon mustard
- ½ tsp onion powder (optional)
🥣 Step-by-Step Instructions
1. Cook the Lentils
Place rinsed lentils in a saucepan with broth or water. Bring to a boil, then simmer for 30–40 minutes until tender but not mushy. Drain well.
Pro Tip: Overcooked lentils = mushy loaf. Drain them thoroughly for the best texture.
2. Make the Flax Eggs
In a small bowl, whisk flaxseed with water and let sit for 10 minutes until gel-like.
3. Sauté the Veggies
Heat oil (or broth) in a skillet. Add onion, celery, and carrots (plus mushrooms if using). Cook 8–10 minutes until soft. Stir in garlic and cook 1 more minute.
4. Prepare the Mixture
In a large bowl, mash about half of the cooked lentils. Add sautéed veggies, oats, breadcrumbs, flax eggs, seasonings, and flavor boosters. Mix until combined.
Texture Tip: Mixture should hold together but not feel wet. Adjust with more oats or a splash of broth if needed.
5. Fill the Muffin Tin
Preheat oven to 375°F (190°C). Lightly grease or line a 12-cup muffin tin. Divide the mixture evenly, pressing gently into each cup.
6. Bake, Glaze, Bake Again
Bake for 20 minutes. Remove, spoon glaze over each cup, and bake another 10–15 minutes until firm and caramelized.
7. Rest Before Serving
Cool in the pan for 10 minutes before removing. This step ensures they hold their shape.
🍴 Serving Ideas
These vegan lentil meatloaf cups are incredibly versatile:
- Classic Dinner: Pair with vegan mashed potatoes, gravy, and green beans.
- Light & Fresh: Serve over a salad with lemon vinaigrette.
- Meal Prep: Pack into lunchboxes with roasted veggies and quinoa.
- Appetizers: Make mini versions in a mini-muffin tin and serve with extra glaze.
- Wraps & Sandwiches: Crumble a cup and tuck into a tortilla or bun with veggies and vegan mayo.
🥗 Nutritional Benefits
Why these lentil cups are a powerhouse meal:
- Protein: ~12g per serving from lentils + oats.
- Fiber: Supports digestion and fullness.
- Iron & Folate: Essential nutrients from lentils.
- Cholesterol-Free: Unlike meatloaf, these cups are heart-healthy.
- Kid-Approved: Fun individual servings encourage picky eaters to try them.
🧊 Storage & Meal Prep
- Fridge: Store in an airtight container up to 5 days.
- Freezer (Baked): Cool completely, freeze, and reheat at 350°F for 20–25 minutes.
- Freezer (Unbaked): Freeze raw cups in the tin, then bake from frozen, adding 10–15 minutes.
👩🍳 Pro Tips for the Best Meatloaf Cups
- Texture Balance: Mash half the lentils, leave half whole.
- Flavor Boost: Deglaze veggies with a splash of balsamic for depth.
- Nut-Free Crunch: Use sunflower seeds instead of walnuts.
- Kid-Friendly: Top with BBQ sauce instead of ketchup glaze.
- Presentation Hack: Use a squeeze bottle to swirl glaze beautifully.
❓ Frequently Asked Questions
Q: Can I make these oil-free?
Yes—just sauté veggies in broth instead of oil.
Q: What’s the best way to reheat them?
Oven reheating keeps the glaze caramelized, while microwave reheating works for quick meals but softens texture.
Q: Can I add more protein for athletes?
Yes—add chopped tempeh, hemp seeds, or protein-rich nuts for a boost.
Q: Can I double this recipe for meal prep?
Absolutely—just bake in batches or use two muffin tins.
🌱 Final Thoughts
These Vegan Lentil Meatloaf Cups prove that plant-based meals can be hearty, flavorful, and family-friendly. Whether you’re vegan, reducing meat, or just craving wholesome comfort food, this recipe will quickly become a go-to in your kitchen.