Keto Meatloaf – Low Carb Comfort Food
Keto Meatloaf is a low carb version of one of your favorite comfort food recipes. This moist, tender meatloaf made with pork rinds tastes just like the original!
Guys, I have to tell you this Keto Meatloaf recipe is so awesome! It’s all of the things meatloaf is supposed to be, moist, tender, with just the right amount of perfectly cooked ketchup on top. It’s a low carb version of classic comfort food that is just as good as the original, especially served with some cauliflower mash!
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What Makes a Meatloaf Keto?
To make a meatloaf keto, it’s important to use low-carb ingredients and make substitutions where necessary. Some key ingredients to include are ground meat (such as beef or turkey), eggs, and high-fat additions like cheese or bacon.
Additionally, traditional binders like breadcrumbs can be replaced with crushed pork rinds for a low-carb alternative. Following these tips will help create a delicious and satisfying low carb meatloaf that you can add to your keto dinner recipes.
Ingredients You’ll Need
- Ground Beef: The base of our recipe is 80/20 ground beef, which carries the right amount of fat.
- Diced Onions or Onion Powder: These add aroma and flavor to the meatloaf. Swap diced onions with onion powder if you prefer less texture in your meatloaf.
- Egg: It binds the ingredients together, ensuring your meatloaf stays in shape.
- Crushed Pork Rinds: They substitute breadcrumbs to keep it low carb. If you don’t have pork rinds, try using almond flour as a low-carb alternative.
- Worcestershire Sauce: This adds savory depth to your dish.
- Garlic Powder: A flavor enhancer that complements the meat perfectly.
- Salt: Used for seasoning and bringing out other flavors.
- Reduced Sugar Ketchup: Provides tangy sweetness without adding too many carbs.
What you will need to make Keto Meatloaf:
- Loaf Pan – You can use a metal or a glass loaf pan both work equally well.
- No Sugar Added Ketchup – This stuff is a must for meatloaf!
How to Make Keto Meatloaf with Pork Rinds
Step 1 – Prepare oven. Preheat oven to 350 degrees F.
Step 2 – Mix ingredients. In a large bowl combine the ground beef, diced onions (or onion powder), egg, crushed pork rinds, Worcestershire sauce, garlic powder, and salt.
Mix the ingredients until fully combined. I use my hands to do this to really work the ingredients into the meat. You can wear gloves or just wash your hands really good before and after, or you can use two forks to thoroughly mix.
Step 3 – Assemble. Press ingredients into a parchment paper lined loaf pan.
Step 4 – Bake. Bake for 30 minutes.
Step 5 – Topping. After 30 minutes add the sugar free ketchup on top and bake for 25-35 minutes more. This gives you a beautiful, slightly caramelized topping that is keto-friendly and totally delicious!
Step 6 – Rest and Serve. Remove from oven and let rest for 15 minutes. This step is very important! If you remove the meatloaf from the pan before it has time to cool it will fall apart when cut.
Once the meatloaf has rested for 15 minutes you can slice and serve.
Recipe variations
- Give it a Big Mac makeover with a delicious recipe for Keto Big Mac Meatloaf which uses our Keto Big Mac Sauce and lots of cheese!
- Add a kick of spice with some diced jalapenos or a sprinkle of cayenne pepper.
- For a cheesy twist, mix in shredded cheddar or mozzarella cheese into the meat mixture.
- Get creative with seasonings by trying different herbs and spices like rosemary, thyme, or paprika.
- Give your meatloaf an Italian flair by adding in some chopped sun-dried tomatoes and basil.
- For a tangy twist, swap out the Worcestershire sauce for balsamic vinegar or soy sauce.
- To add some extra veggies, mix in finely chopped spinach, bell peppers, or mushrooms to the meat mixture.
Expert Tips for the Best Low Carb Meatloaf Recipe
Use high-quality ingredients, such as grass-fed beef or organic ground turkey, to ensure a flavorful and nutritious meatloaf.
Use high-quality ingredients
To make the best keto meatloaf, it’s crucial to use high-quality ingredients. Start with ground beef that has a higher fat percentage, ideally 80/20. This ensures a moist and flavorful meatloaf.
Instead of breadcrumbs, which are high in carbs, opt for crushed pork rinds as a low-carb substitute. They add crunch and help bind the ingredients together. Don’t forget to include diced onions or onion powder for added flavor, along with an egg, Worcestershire sauce, garlic powder, salt, and reduced sugar ketchup.
By choosing top-notch ingredients, you’ll elevate the taste and texture of your keto meatloaf while keeping it low carb.
Properly mix and shape the meatloaf
To ensure a well-combined and flavorful keto meatloaf, it’s important to properly mix and shape the ingredients. Start by thoroughly combining all the ingredients in a large bowl. Use your hands or a fork to mix everything together until evenly distributed.
Make sure the seasonings are evenly incorporated into the ground meat for maximum flavor.
Once mixed, it’s time to shape the meatloaf. Transfer the mixture onto a greased baking dish or loaf pan. Using your hands, shape it into a compact loaf shape that fits snugly in the pan.
Press down firmly so that it holds its shape during baking.
Cook to the right internal temperature
Cooking the Keto Meatloaf to the correct internal temperature is crucial for both taste and safety. This ensures that any harmful bacteria in the meat are properly killed off. While the recipe doesn’t specify a specific temperature, it’s important to use a food thermometer to check if the meatloaf has reached a safe minimum internal temperature.
Letting it rest for 15 minutes after baking allows the temperature to even out and the juices to redistribute, resulting in a tender and flavorful meatloaf. So make sure you cook your Keto Meatloaf until it reaches the right internal temperature for a delicious and healthy meal.
What Type of Ground Beef Should I Use?
80/20 ground beef should be used for this recipe. 80/20 ground beef is perfect for the keto diet because it has a higher percentage of fat . This higher fat also helps to keep the meatloaf tender and moist.
You can use a leaner ground beef but the result may be a slightly denser meatloaf.
What Can You Use Instead of Breadcrumbs for Keto?
What makes meatloaf different from just ground beef is what you mix into the meat. A little onion, garlic, parsley, Worcestershire sauce, breadcrumbs, and an egg add flavor and moisture to the meat. Then you pack it into a loaf pan and top it with a thin layer of ketchup which cooks and caramelizes on top of the meat to make an amazing sauce.
Obviously you can’t use breadcrumbs in a keto recipe so the key is finding the perfect substitute for breadcrumbs that help keep the moisture in the ground beef.
Some people use almond flour but that makes for a much denser meatloaf and the use of ground nuts doesn’t really help to hold the moisture in the meat. We prefer a keto meatloaf without almond flour.
If you want the perfect keto meatloaf you’ll use crushed pork rinds.
I know you’re making a face but you don’t taste them at all. The crushed pork rinds suck up the liquids and keep the meatloaf moist just like the breadcrumbs. The texture is exactly like a classic meatloaf. To get that delicious sauce on top you use reduced sugar ketchup. You get that perfect baked on sauce on top without all of the carbs. If you’re eating low carb, or even if you aren’t, you have to give this recipe a try. It is truly low carb comfort food.
Is Ketchup Keto?
Regular ketchup is not low carb or keto. It is full of sugar! But Heinz makes a no sugar added ketchup that is only 1 carb per tablespoon. You can use this low carb ketchup as a topping for your keto meatloaf to give it that classic flavor without all of the added sugar.
Sides to Serve with Keto Meatloaf
Enhance your keto meatloaf with these delicious side dish ideas that are both low carb and flavorful. Try pairing your meatloaf with:
- Mashed potatoes are a traditional meatloaf side. Try this fantastic recipe for cauliflower mash for a keto version.
- A fresh green salad topped with a tangy Italian dressing
- Roasted vegetables, such as Brussels sprouts or cauliflower
- Steamed broccoli or asparagus for added nutrients
- Creamed spinach, made with low carb ingredients like cream cheese and heavy cream
- Creamy, cheesy, zucchini casserole is a delicious low carb side
Storing and Reheating Low Carb Meatloaf
To properly store keto meatloaf, allow it to cool completely before transferring it to an airtight container or wrapping it tightly in aluminum foil. Refrigerate the meatloaf for up to 3-4 days.
When reheating, place slices of the meatloaf on a baking sheet and warm in a preheated oven at 350°F (175°C) for about 10-15 minutes, or until heated through.
Proper storage instructions
To ensure that your ketogenic meatloaf stays fresh and delicious, follow these proper storage instructions:
- Let the meatloaf cool to room temperature before storing.
- Store the meatloaf in an airtight container or wrap it tightly in aluminum foil.
- The meatloaf can be stored in the refrigerator for up to 4 days.
- To reheat the meatloaf, preheat the oven to 350°F and bake for about 15 – 20 minutes or until warmed through.
- The reheated meatloaf can be served as is or with additional toppings or sauces.
- Properly stored and reheated meatloaf can be enjoyed without compromising taste or quality.
Freezing and reheating tips
To freeze and reheat your low carb Meatloaf, follow these simple steps:
- Let the meatloaf cool completely before freezing.
- Slice the meatloaf into individual portions or leave it whole, depending on your preference.
- Wrap each portion tightly with plastic wrap or aluminum foil to prevent freezer burn.
- Place the wrapped portions in airtight containers or freezer bags.
- Label the containers with the date and contents for easy identification.
- Freeze the meatloaf for up to 3 months.
- Take out the desired number of portions from the freezer and thaw them overnight in the refrigerator.
- Preheat your oven to 350°F (175°C).
- Remove the plastic wrap or foil from the thawed meatloaf portions.
- Place the meatloaf on a baking sheet or in a baking dish.
- Cover loosely with foil to prevent drying out.
- Bake for about 20 – 25 minutes or until heated through.
- For a crispy exterior, remove the foil during the last 5 minutes of baking.
Looking for More Keto Dinner Recipes?
- Low Carb Pizza Casserole
- Low Carb Loaded Cauliflower Bake
- Low Carb Tacos
- Meat Lover’s Pizza Keto Stuffed Peppers
- Air Fryer Pork Chops
- Keto Chicken Piccata
- Low Carb Cauliflower Chicken Cordon Bleu
- Low Carb Instant Pot Sausage and Kale Soup
- More keto recipes…
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Keto Meatloaf
Ingredients
- 2 pounds 80/20 Ground beef
- 1 medium Onion, diced
- 2 cups Crushed Pork rinds
- 1 large Egg
- 2 tablespoons Worcestershire sauce
- ½ teaspoon Garlic powder
- 1 teaspoon Salt
- ⅓ cup Reduced sugar ketchup
Instructions
- Preheat oven to 350 degrees F.
- In a large bowl combine all ingredients except ketchup. Mix ingredients until fully combined.
- Press ingredients into a parchment paper lined loaf pan.
- Bake for 30 minutes. After 30 minutes add ketchup on top and bake for 25-35 minutes more.
- Remove from oven and let rest for 15 minutes.
- Enjoy!
Notes
- Net Carbs = 3g per serving
- You can substitute 1 teaspoon of onion powder for the diced onions if you’d prefer.
Are the pork rinds measured before or after crushing?
After crushing
Wanting any low carb food even desserts ,my husband has to what carbs ,thanks
Hi Debbra, you can find all of our low carb recipes here https://www.homemadeinterest.com/category/recipes/low-carb/ . Let us know what you think!
Not just good, but the best meatloaf I’ve ever made. You don’t taste the pork rinds if you’re worried about that.
So good! Life changing! Thanks for sharing.
I used 1 lbs ground Turkey or chicken and 1 lbs ground beef to help reduce the sodium in this recipe. Turned out great.
Adam, How did it turn out? I plan on using all ground 🦃 & sautéing the 🧅with a little 🧈 & pink Himalayan🧂 first for adding flavor!
The nutrition facts would be more helpful if you put type of ground beef you used. That changes the nutrition facts. But it is a great recipe, but I did add a little sugar free ketchup to the meatloaf mixture itself.
Made exactly as is and will make it again and again! Thank you for this recipe!
I’m doing the carnivore diet, so would this meatloaf still turn out okay without the onions and Worcestershire sauce?
Yes you can eliminate both. You might want to add just a little more salt to make up for the lack of Worcestershire, maybe 1/2 teaspoon? Also, if you can use onion powder I would add 1 teaspoon of that in place of the onion.
Thank you!! 🙂
Would this be ok to make ahead of time?
Yes you can make this ahead of time and reheat it.
DELICIOUS!! This is the best low carb meatloaf around. I was hesitant about using crushed pork rinds however, they add so much flavor and the texture is perfect.
Thank you! Pork rinds always throw people off but they really make the perfect substitution for bread crumbs in this recipe 🙂
I love this meatloaf!!! Sometimes I’ll shred a carrot and add it to the mix.
Can I use fresh chopped garlic instead of garlic powder?
Yes, though in this recipe I think that garlic powder works best because it distributes more evenly through the meat.
So I’m not a huge fan of meatloaf, but thanks to this recipe I’m converted! It’s SO SO good and fits perfectly with my low carb diet!!
I would like to do half the recipe. Would I omit the egg or would it turn out ok with the one egg? Thanks!
Looks delicious and keto friendly!
Still use the egg, it should not affect the whole recipe.
Do you think sweet relish will work as well, that’s all I have. Also, yes or no to add the relish in the neat mixture? I’m confused… Thanks!
Hi Ashley you commented on the Keto meatloaf (which is a regular meatloaf with no relish involved) but I think you might be referring to our Big Mac Meatloaf? If so you don’t want to use sweet relish if you’re on keto because it has a lot of added sugar. If you just love Big Macs then feel free to use sweet relish instead but it will be a different flavor.
So it should probably read: 2 cups of crushed pork rinds instead of 2 cups of pork rinds, crushed. If I hadn’t read the questions, I wouldn’t have known to put enough.
Thanks Becky I updated the recipe instructions!
Is the 2847 mg. sodium/serving a math error, perhaps?
Yes it is! The totals have been corrected. Thank you so much for catching that.
I was wondering how long you think it would cook in muffin tins instead of a big loaf
Yes! Melinda makes these in a muffin pan all the time. Make sure you grease the pan really well and cook for 20-25 minutes
I love this recipe, I made sure I read in its entirety lol. I can’t wait to try it out.
Can I use meatloaf/meatball meat mixture (ground beef, pork, veal) same 2 lbs
Yes! Yum
My husband raved about this meatloaf, and he’s a big southern man! Absolutely delicious!!
Well that’s a pretty serious thumbs up then!! 🙂
Best meatloaf ever.
What can I use instead of pork rinds?
You can use the grated Parmesan cheese that is like a powder.
This meatloaf is so yummy, though I find it falls apart rather easily. Do you think adding a second egg make it eggy tasting?
I didn’t have a problem with it crumbling but if you did I definitely think adding a second egg will be ok!
How many bags of pork rinds to you typically crush to get 2 cups?
I believe a 2.5 ounce bag of pork rinds makes about a cup when crushed so approximately 5 ounces for 2 cups.
Just tried this. It was good. I don’t normally eat keto so I was not used to the grease. Do you drain your grease during cooking? I have always drained mine. Would it work if I used a silicone meatloaf pan that had raised drainage holes?
I also tried the cauliflower mash for the first time. It was fun to make and very good. Do you get yours as smooth as mashed potatoes? I will have to mix a little more if so.
Hi Roberta, I’m glad you gave it a try! I usually drain the grease off at the end of the baking but you could definitely make it in a meatloaf pan with drainage holes if you have one. If you aren’t eating strict keto (so you aren’t worried about your protein to fat ratio) then you can also use 90/10 or 93/7 ground beef to reduce the fat. I don’t get my cauliflower mash as smooth as regular potatoes so you didn’t do anything wrong 🙂 I think it’s an amazing substitute but even cauliflower has it’s limits.
How long does this last in the fridge please 🙂
3-4 days in the refrigerator if stored in an airtight container.
Delicious!! I’ve made this several times now. I like to make a well in the middle and fill it with pesto sauce! So good!!! Love the pork rinds also!
What a good idea. I’m going to have to give that a try!