Cajun Mini Meatloaf & a Cooking Video!

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Meatloaves? Meatloafs? I don’t like how meatloaves looks. The word. I’m not writing that as my recipe name. It kinda creeps me out.

I went out this weekend. Well, kind of. I first went out to lunch at The Crushery (pretty much my fav restaurant) with Rj and Clark. I made myself blueberry honey chai coconut milk ice cream. I ate all of mine. The guys didn’t finish theirs. The disappoint that fills my loins is unbelievable. I don’t know what I just said. But pretty much they are p*ssys. It’s just fact. Sorry boys.

Then the night came. It was Sarah’s bday and I was totally down to do whatever she wanted. Then I worked out, sat on the couch for an hour because I thought I was going to die, then dragged myself to the shower, then put my workout pants back on (I know I’m gross but spandex are my life) then styled my hair, then went to Sarah’s house, then I sat down. Big mistake. I had been up since 4:20 am and was absolutely exhausted. I made it until 11pm. Then had to go home and pass out. Fail. I suck as a best friend. Then Laura and Steph had to take a cab ride home…from less than 2 miles away. I suck as a roommate.

Then I finished my weekend off with make paleo banana bread french toast. I literally love myself for making this. I’m not joking. Somebody has got to love me so it has to be myself. I’m so narcissistic.

Then I got to meet with Greg from Renegade Fitness and asked him about making mens shirts. I have wanted to make guys shirts for a while BUT the majority of my readers (or at least the people who comment) are women soooooo it’s hard to figure out if they would sell. So I gotta ask you now, if I had guy shirts available, would you buy one!? Or would you buy one for your husband or boyfriend or best friend?

Please let me know in the comments because I need proof that at least more than 10 men read my blog. Pleasepleasepleaseplease. And thank you.

Guess what else I got for ya?! A humiliating cooking video!! Yes, I do dance. Yes, I wear sunglasses while I dance. Yes, I look very pale. Please just support the cause. The mini meatloaves. There I said it. I hated every second of it.


Cajun Mini Meatloaf

  • Prep Time: 15 mins
  • Cook Time: 15 mins
  • Total Time: 30 minutes
  • Yield: 4-6 1x



Mini Meatloaf

  • 1lb ground beef
  • 1/2lb andouille sausage
  • 2 eggs, whisked
  • 1 cup almond flour/meal
  • 1/2 large yellow onion, diced
  • 1 green bell pepper, diced
  • 1 garlic clove, minced
  • 1 tablespoon coconut oil
  • 2 tablespoon hot sauce (I used Cholula)
  • 1 teaspoon chili powder
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon white pepper
  • 1/4 teaspoon black pepper

For the sauce

  • 1 tablespoon coconut oil
  • 1 (8oz) can of tomato sauce
  • 1/4 yellow onion, minced
  • 1 garlic clove, minced
  • 12 tablespoon hot sauce
  • 1 teaspoon chili powder
  • 1/2 teaspoon cayenne pepper
  • 1/4 teaspoon cumin
  • 1/4 teaspoon white pepper
  • 1/4 teaspoon salt and pepper


  1. Preheat your oven to 375 degrees.
  2. First you gotta make your meatloaf. In a pot or pan, add your coconut oil and minced garlic.
  3. When garlic becomes fragrant, add your onion and green pepper to cook down until onion becomes translucent. Then remove from heat to cool.
  4. While veggies cool, add your ground beef and andouille sausage to a large bowl, then add your cooled veggies, eggs, almond flour and the rest of your spices.
  5. Use your hands or a spoon to combine all the ingredients.
  6. Press meat mixture into your muffin tin. If you are using silicone liners, you won’t have to grease them but if you are not, grease your muffin tin.
  7. Place in the oven for 15-20 minutes.
  8. While your mini little guys are cooking, make your sauce.
  9. Add a tablespoon of coconut oil to your saucepan, add your minced garlic and minced onion to begin to cook down.
  10. Once the onion is translucent, add your tomato sauce, hot sauce, and seasonings to cooking on low and thicken.
  11. Once the little meat packages are done, top them off with your sauce!
  12. Eat!!

Did you make this recipe?

Share a photo and tag us — we can't wait to see what you've made!

just such happy little meat presents
everyone needs a friend to lean on. mine is hot sauce as well. very reliable.

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Oh, Hi! I’m Juli.

I’m a food hoarder. And a really bad dancer. If you don’t know me well, you will probably not understand my humor. Therefore, I apologize ahead of time. Thanks for listening to my ramblings of my ever-changing life and trusting my kitchen mishaps. Your trust in me is appreciated.


173 thoughts on “Cajun Mini Meatloaf & a Cooking Video!”

  1. While I might not actually buy a shirt, I figured I would let you know that I am a male that is now reading your blog via an RSS subscription.

    Just found the site a couple days ago via

      1. Lulu’s sports bras are amazing – i look like i might still have boobs when i wear them, instead of like a 12 year old girl.

          1. as a male that reads this blog, this strain is hilarious, especially since I own multiple pairs of lulu. the secret is out ladies.

  2. Don’t know if I’d buy a shirt either, but I regularly check out the blog. Depends on what the shirt looks like. Love the recipes though…..and the humor of course! Good stuff

  3. I agree with Mallory. I want your butt as well. I actually made you savory meatloaf this weekend into mini-loafs & one actual “meat loaf” so I could live off of them for the next week. They are delish! I actually ate half the meatloaf in one sitting last night.

  4. i’m a guy. and i might buy a shirt. but so far i’d be the only one. so you could just get a blank t-shirt and write on it with sharpie. it’d be cheaper i guess. haha 🙂

  5. Awesome vid. You are getting much more comfortable in front of the camera. The editing is getting better too. The dance parties are def the best part.

    You know what would be cool? Is if you had a little animation with your logo and a jingle at the beginning. You should find someone to do that for you.

    Nice work!

    1. Lol thank you Mather. I’m just being more myself, which is even more humiliating than I sometimes portray.
      And I TOTALLY want to do that, just don’t know how!!

  6. I would by a men’s shirt even though I’m a woah-man. My “genetic gifts” (tatas) just won’t cooperate in women’s size tshirts. I might get one for husband too.

      1. if you like cholula, you should try valentina. it’s the mexican ketchup. especially delicious on, well, everything, but what i meant to say was it’s especially delicious on jicama. with some lime and a bit of salt. i promise you that i’m white. this is what happens when you live in texas and marry a mexican :-p

        by the way (yeah, i’m a stalker), way to kill WOD 12.1! a score deserving of falling asleep early!

        1. Where do you get your valentina? And it’s cool, that’s what the games website is all about, stalking others. It’s like a facebook specific to crossfitters. genius.

          1. i actually found it at super target. it was something like $1.50 for 32 oz or some ungodly amount. we’ve had the bottle for several months and haven’t used more than maybe 1/8th of the bottle.

  7. I’m a girl, but I’d buy a guys shirt. Mainly cuz I like hiding my fun-handles underneath baggy things. I need to send you my hot sauce. It poops on cholula. I didn’t make it, but it’s from the sticks of good ol’ VA. I go through a bottle a week, whoops.

  8. Recipe…awesome. Video…more awesome. As for the shirt, you know it! I want one in Camo, but i would buy black. The thing though about graphic tees is making sure you have at least one style that is either vintage or the “athletic” cut, because a normal cut t-shirt in the appropriate size usually sucks on sleeve sizing. Case in point, for work we got these cool graphic tees for when we moved into the new hospital, i got an XL (i’m 5’8, 225) and the sleeves rode up past the middle of my bicep, not so comfy. I’m sure you have male readers other than the couple of us who post 🙂

  9. Your blog has helped me decide to switch over to the Paleo diet ( somewhat fully)… It has also made me very jealous of the food that comes out of your kitchen, and of your dancing skills. 🙂

    1. Lol no need to be jealous because you get all the recipes that come out of my kitchen. Good luck on the paleo diet journey! You’re going to rock it 🙂

  10. This. Is. Awesome! I would definitely grab a shirt! And you should consider trying out for “So You Think You Can Dance” They wont know what hit em. Think about it

  11. Juli,
    first things first. I am a man. Not just any man though, I am a man who reads your blog and cooks your food. After all the great recipes you have freely given, it is the least I could do to buy a t shirt. I would like that T shirt to have a graphic of a unicorn wearing some lulu lemons. Or something equally ridiculous.

    1. Great minds think alike Tyler, I was thinking a unicorn wearing Reebok clothes though since thats the new trend in CrossFit. It’s like we’re on the same wavelength or something

  12. Making these this week! I’ll work on my dancing on the breaks too but I can’t replicate that awesomeness. One of the bright spots in my day was reading your blog. Now video? Are you kidding me?! My (meat)cup runneth over

    I’ve been beggin you for a guy’s shirt for weeks! I’ll buy at least one, probably two if you go with Rob’s camo idea too. I’m also with him on the athletic cut. I’m more of an extra-medium guy though (6’1, 190).

    Cook on rock-star

  13. Well I WAS going to buy a shirt. That is until I see you make a “Cajun” recipe and use a Mexican hot sauce. Where’s the Tabasco!? No love for the south. I’ll probably still buy a shirt though.

  14. Long time viewer, first time poster. I am a bloke from Australia and would be proud to wear a tshirt, in black. Love your blog, dancing and food

  15. I’m a female but my best friend says I’m the most manly of her women friends. Laughed so hard when she said that. I’ll buy a girls shirt. Love your blog and your obsessive food talk. I guess I’m in good company …

  16. This recipe looks awesome! More importantly when can we expect the Banana bread french toast recipe?

    I would totally buy a shirt

    1. So, youtube doesn’t usually work on my work computer, but someone was looking at for me tonight because I decided to give a try anyways. I was rewarded for my efforts in dancing. PHENOMENAL!

  17. Dear Juli
    You are actually a pretty good dancer. Sexay funny. I try it. You are much better at it. I’ve been stalking Paleo and Crossfit blogs because one day I’ll grow up and be as dedicated as you people… and your blog is by far the best!! And I like that you lick the spoon cause now I don’t feel so weird.

    Signed your newest blog stalker

    1. Thanks so much for the comment Haleigh, no need to ever feel weird licking the spoon. I tend to eat half my food before it’s even cooked. That’s why I don’t make cookies…because there is never any dough left to bake. embarrassing.

  18. Hahahah your moves are so epic I went back and watched the dancing like 3 times. It seriously made my day and if that’s creepy well then I’m a creep.

  19. Juli,just happened upon your website tonight and have a few observations.
    1 By the looks of you, you obviously practice what you preach.
    2 You made me laugh out loud. I love that.
    3 I never would have thought of putting meat loaves in muffin tins. Great idea!!
    4 As a guy, I promise I would buy a shirt!
    5 I’ll be back

  20. I did watch it! The first dance was the funniest to me. If your a bad dancer then I am beyond help. I have Spaniard blood running through me but that whole rhythm dancing gene was given to someone else ! 🙂

  21. Count me in for a shirt. I’m all about supporting someone who can totally kick my ass. And here’s a shout out to the VA girl up there….

  22. OMG! I got to tell you, I loved the recipe but the dancing was the best part! Great moves, we don’t need Beyonce if we got Juli.

  23. Yes, I want a women’s shirt for me and one for my husband. But I would REALLY love one of you classic snarky comments on a shirt. We should all vote on which comment should go on the shirt (men’s and women’s design). Yes, that’s what you should do, ready GO!

  24. Your dancing is LEGIT! & I second on wanting your butt, haha Love the video. I’ll make this recipe after I make the 5,000 other ones I’m planning on making, lol

  25. Great video!!! A natural now… look out Bobby Flay! I can’t wait to make these… they sound amazing! So convenient too! I have GOT to track down some of those silicone cups… can’t seem to find them anywhere around here!

    1. Lol totally Bobby Flay, minus the skills, technique, and comfort on screen lol. Definitely try this recipe out! And you can buy those online. Just google silicone muffin tin liners and some will pop up!

  26. I love how you called the men in your life ‘pussies’ for not finishing your ice cream. It’s something I would do. Get out of my head, woman!!!

    Kate Bridges has an awesome idea!

    Food process is a VERB!

    “blah blah blah…it just won’t food process”

    Just typing it, I’m giggling so hard, I may cry!

    <3 u Juli!!!

  27. Yep, I’d just make one big one…
    Shall I do a recreation of that video as heard by a guy?
    chit-chat, chit-chat…WHOA! DANCING! WOW!. SUPER!!..chit-chat,chit-chat (to off-the-air).

  28. “The ovens ready..boom.” I don’t know really know why, but that line cracked me up. These recipes are the best, haven’t commented before, but I’m a guy and would definitely buy a shirt. It’s the least I can do for getting all of this awesome free information!

  29. My wife made these for me last night. They were AMAZINGLY GOOD!

    Ate them again for lunch toady. And I would eat them every day if I could. LOL. Perhaps I have low expectations in life? Or they are just that good.. =)

  30. Hi from Canada! Just started Crossfitting and working into Paleo. Love the blog and the recipes are amazing. I’d definitely buy a shirt!! Keep on dancin’!

  31. Switch set up for your videos. You need a prep table next to your stove so you can face the camera,talk and prep at the same time. Too much talking from the side.then the video goes from awesome to super awesome.

  32. OMG, you are so cute! Bootilicious Girl! (Sorry but I’m probably old enough to be your mother.) I just found your blog and recipes today, YAY! I have just recently started working out and endeavor to get strong enough to keep up with you youngsters soon 🙂 This recipe looks awesome as well. I’m getting andouille sausage next time I shop. btw, Trader Joe’s has grass fed ground beef for those of us lucky enough to have one close by. Otherwise I have ordered some from Tropical Traditions as well.

    1. That’s awesome Barbara, keep kicking butt in the gym! And I wish we had a Trader Joe’s here. I think one is coming in soon!!

  33. Made these little cups of meat last night. I had to lock them away before I ate them all in one sitting. Please post warnings for your recipes that will cause me to eat more than half in one sitting. Thanks

  34. Loved. This. So good! Had to modify as I didn’t have normal hot sauce in the cupboard, only chipotle hot sauce (which added a great smokiness to the sauce!)

    Also, bought some of the silicone cupcake liners and WOW. Thanks for sharing!

  35. I am making these Friday night. Stoked for it. Juli, your dance moves = poetry in motion. I’m ordering a shirt by the way.

  36. Another yummy recipe!

    I made these last night for some of my meals throughout the week. I like to cook in bulk, otherwise I have a tendency to eat things I shouldn’t. Main problem being is that when I cook your recipes, everybody eats it all and I rarely have leftovers! I let my kids have a couple last night and hid the rest, lol.

  37. I just made these and they are absolutely outstanding!!! If I could stop eating them, then I could maybe get the feeling back in my mouth. I love the spicy kick! Thank you for this recipe

  38. Okay – so I’m quite serious about that ass! Haha. So I wondered…do you know any website to by lululemon pants that ships to like…Denmark! 😀
    Ps. found this blog today, and it’s the BEST – I’m so hooked. You will DEF be an inspiration for me from now on. So THANK you!
    Love Carrie PaleoNewbe 😀

  39. Loved this recipe but I was worried about it being too spicy so I halved the chili powder and cayenne amounts on both the meatloaf and the sauce. It still came out fiery and delicious. I also used Frank’s Red Hot buffalo sauce which is made of cayenne and it was solid.

    Also for the sauce, I added 1 tablespoon of raw honey to give the heat and offsetting sweetness which was very nice.

    All in all this recipe is amazeballs!


  40. So I’m totally late to this party but this sh*t is bomb. Period. Also my iPhone is not letting me rate it, but it’s at LEAST 14326379 stars out of 10.

  41. I finally dove in and cooked me some meat! This is not only the first PaleOMG recipe I make, but also the first meat dish I try cooking after being being veg for way too long. Until now, I had stuck to easy things like cured meats. I didn’t follow it exactly because I didn’t quite have the same ingredients and I don’t like cooked green pepper, but it still turned out really yummy! Also, I didn’t grow up in a meatloaf house so my life meatloaf experience is pretty limited but, damn, I think my life meatloaf experience is about to get much greater.

  42. I’m like way behind the power curve. My wife talks about your recipes all the time, so I’ve been checking the site out pretty regularly the last two weeks or so. I really like everything of yours that I’ve tried. I’m a man reading your blog…I don’t know if I’d buy a shirt or not. I’m pretty impulsive sometimes, so I guess it depends on the mood you caught me in.

  43. OMG! I made little Cajun meat loafs tonight and they were so BOMB!! I also decided to dance with my 4 year old while they cooked …it was pretty funny. So I tried ordering the little head band and the link to “my products” isn’t working for me?? Help!!!! Thanks for the recipes. You Rock!

  44. Looks great but You left out part of the trinity. Most Cajun dishes start with onion bell pepper and celery.I will try this one myself looks yummy

  45. Being male I can state that A: Yes, I would buy a shirt. B: Being Paleo myself, I can hardly wait for your book to become available. C: Keep on dancin’!
    Great job, great website.

  46. I just made these last night. SOOOO good!! I almost didn’t make the sauce, but I’m sure glad I did. Amazing. Who doesn’t love little meatcakes? Great snack.

  47. I was going to give this recipe a 4 because the actual loaf was deserving of a 4, but using a muffin tin (a unique and novel idea to me) and the sauce qualified this recipe for a 6, so I figured I’d meet the two halfway.

    Very good, I’ll definately eat again, happy I found the site!

  48. Made these for dinner tonight, made a small change used ground turkey instead of sausage. Very tasty my husband loved them!! My dr recommended your site since I was put on gluten free diet you have made the change easy with your tasty recipes.

  49. Interesting recipe which I’ll likely try on Monday I like my meatloaves a little finer textured so I usually puree some of the veg and use only one egg.

    Might buy a shirt if it’s a tee. Tank tops on old geezers are usually not pretty.

  50. Between reading the Peach Shake and this, I had to do a edit of the video (not really) the dancing was distracting (looking for the mentioned Cacao bottom). ;D

    Looks like a yummy meal – Glad I found you.

    Er – Your site….

  51. I’m a guy and I read your blog. Eating this recipe right now and it’s delicious. Keep them coming! I would also buy a shirt and rock it!

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