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!

Keto Meatloaf and green beans on a black plate.


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.

The ingredients for keto meatloaf are laid out on a platter.

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:

How to Make Keto Meatloaf with Pork Rinds

Step 1 – Prepare oven. Preheat oven to 350 degrees F.

A person mixing keto meatloaf ingredients in a bowl.

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.

keto meatloaf in parchment paper lined loaf pan on a wooden table.

Step 3 – Assemble. Press ingredients into a parchment paper lined loaf pan.

keto meatloaf sitting on a wooden table.

Step 4 – Bake. Bake for 30 minutes.

keto meatloaf in parchment paper lined loaf pan with two hands holding it.

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!

A slice of keto meatloaf with a fork.

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.
A plate of keto meatloaf with green beans on it.

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.

keto meatloaf on a plate with green beans.

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
A slice of keto meatloaf on a black plate.

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:

  1. Let the meatloaf cool to room temperature before storing.
  2. Store the meatloaf in an airtight container or wrap it tightly in aluminum foil.
  3. The meatloaf can be stored in the refrigerator for up to 4 days.
  4. To reheat the meatloaf, preheat the oven to 350°F and bake for about 15 – 20 minutes or until warmed through.
  5. The reheated meatloaf can be served as is or with additional toppings or sauces.
  6. 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:

  1. Let the meatloaf cool completely before freezing.
  2. Slice the meatloaf into individual portions or leave it whole, depending on your preference.
  3. Wrap each portion tightly with plastic wrap or aluminum foil to prevent freezer burn.
  4. Place the wrapped portions in airtight containers or freezer bags.
  5. Label the containers with the date and contents for easy identification.
  6. Freeze the meatloaf for up to 3 months.
  1. Take out the desired number of portions from the freezer and thaw them overnight in the refrigerator.
  2. Preheat your oven to 350°F (175°C).
  3. Remove the plastic wrap or foil from the thawed meatloaf portions.
  4. Place the meatloaf on a baking sheet or in a baking dish.
  5. Cover loosely with foil to prevent drying out.
  6. Bake for about 20 – 25 minutes or until heated through.
  7. For a crispy exterior, remove the foil during the last 5 minutes of baking.

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Servings: 8 slices
Prep Time: 10 minutes
Cook Time: 1 hour 5 minutes
Total Time: 1 hour 15 minutes

Keto Meatloaf

Keto Meatloaf is a low carb version of one of your favorite comfort food recipes. This moist, tender meatloaf tastes just like the original!
Keto Meatloaf on a plate with green beans and a fork.
Print Recipe
3.77 from 96 votes


  • 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
  • cup Reduced sugar ketchup


  • 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!


  • Net Carbs = 3g per serving
  • You can substitute 1 teaspoon of onion powder for the diced onions if you’d prefer. 


Serving: 1slice, Calories: 351kcal, Carbohydrates: 3g, Protein: 25g, Fat: 25g, Saturated Fat: 10g, Cholesterol: 110mg, Sodium: 672mg, Potassium: 369mg, Fiber: 1g, Sugar: 2g, Vitamin A: 34IU, Vitamin C: 2mg, Calcium: 34mg, Iron: 3mg
Nutrition Disclaimer: We are not certified nutritionists. Nutrition facts are an estimate and are provided as a courtesy. They are generated by an online API which recognizes ingredient names and amounts and makes calculations based on the serving size. Results may vary.
Course: Main
Cuisine: American
Handwritten signature for Kat & Melinda