How To Make Keto Meatloaf
I have step-by-step photos here to help you visualize the recipe. For full instructions, including amounts and temperatures, see the recipe card.
Main Ingredients:
Ground Beef – I recommend 85/15 beef, because it’s not too lean or too greasy. Very lean beef is more prone to drying out, but ground beef that’s very high in fat tends to shrink a lot when you bake the loaf. You could also use ground turkey. Wholesome Yum Blanched Almond Flour – Breadcrumbs are the main reason that meatloaf is not great for a keto diet, so I use this instead. It’s ground extra fine, giving you a better texture than other brands. I’ve got other binder options here. Aromatics – Garlic and onions! I highly recommend fresh ones for keto meatloaf, but you can substitute 1 teaspoon each of garlic powder and onion powder if you need to. Tomato Paste – It’s very concentrated but higher in carbs, so I only use a little bit. Don’t use tomato sauce, which is less potent and more runny. Worcestershire Sauce – This does add a bit of sugar, but because it’s a small amount for a whole loaf, it doesn’t change the carb count per serving much. I use this gluten-free brand. You can omit it, but I highly recommend it for flavor — I add it to my keto chili for the same reason. If you want a cleaner or paleo meatloaf option, substitute coconut aminos. Eggs – Use whole, large eggs. Flax eggs would probably work, but your meatloaf will be less sturdy. Seasonings – Just my homemade Italian seasoning (or store-bought is fine too), sea salt, and black pepper. Sugar-Free Ketchup – This is my (optional) simple glaze! You can use store-bought — this one is my favorite with clean ingredients — or make my keto ketchup yourself.
Almond Flour – My favorite way to make this keto meatloaf recipe is with almond flour, which is why it’s the default on my recipe card below. I find that it creates the best texture. Coconut Flour – I don’t recommend coconut flour for meatloaf, because it absorbs a lot of moisture and can dry it out. If you still want to try it, I recommend starting with just 2 tablespoons of coconut flour and adding an extra egg. Crushed Pork Rinds – These are a popular keto replacement for breadcrumbs, because they have texture and are zero carb. If you want to make your keto meatloaf with pork rinds, they can replace the almond flour 1:1 and would make this recipe nut-free. You can crush your own by pulsing them in a blender or food processor, or buy these that are already crushed for you. Grated Parmesan Cheese – The loaf comes out too dense if using only parmesan as the binder, but you can replace half of the almond flour with parmesan, which does make it more sturdy.
For a firmer, more sturdy meatloaf, increase the almond flour or add parmesan cheese. If getting neat slices is important to you, use 2/3 cup of the flour instead of 1/2 cup, or replace half of the almond flour with parmesan. The tradeoff is it’s sturdier, but less tender. I prefer the tenderness! Grating the onion instead of dicing also helps with firmness. I diced my onions and like the variance in texture (plus it’s easier), but the low carb meatloaf does stay together better if you grate them. Mix gently, and not too much. If you overmix, your meatloaf can turn out dry and tough. This is why I combine all the other ingredients first before adding the beef. You can taste test for seasonings. I’ve tested my keto meatloaf extensively, but if you want to confirm that the seasonings are the way you like them, you can cook a small piece of the meat mixture in a skillet on the stove. That way, you can make adjustments before you bake the entire loaf. The pan you use makes a difference. I originally used a loaf pan, but now prefer a large baking dish or sheet pan. (This is my go-to baking dish, shown in the pictures.) Although a loaf pan does a better job of locking in moisture (because the meat “steams” in there a bit), it reminds me a bit of cafeteria meatloaf. A larger pan creates more surface area on the loaf for browning and caramelization. Form the loaf gently. Packing it too tightly can also lead to a dense, tough texture. Don’t overcook. A popular recommendation is to cook meat to 165 degrees F, but because the temperature continues to rise as the meatloaf rests, I find the end result too dry if you wait for it to reach 165 while still in the oven. I use a probe thermometer and set it to 160 degrees F instead. A regular meat thermometer also works. The internal temperature will rise another 5 degrees while resting. For a shinier glaze, brush the ketchup on at the end. My keto meatloaf recipe has you brush it on part-way through, but it looks prettier (and still tastes delicious) if you just do it after baking. Slice with a serrated bread knife. A final word of warning if it’s not clear yet — this loaf is very tender, so it falls apart more easily than a regular one. A serrated knife works much better than a chef’s knife.
If you want a green veggie but are not a fan of green beans, my cheesy brussels sprouts casserole or roasted broccoli and cauliflower are great options. Check my list of keto vegetables for more ideas! Please enter your first name for your account. Your saved recipe will also be sent to your email.
Tips: Check out my recipe tips above to help you adjust the consistency of your meatloaf (firmer and more sturdy, versus more tender), how to taste test the seasonings, the best pan to use, how to slice it neatly, and more. Make ahead: You can easily make keto meatloaf 1-2 days in advance without cooking it. Cover tightly with plastic wrap and store in the fridge. Store after cooking: Keep leftovers in an airtight container in the fridge for up to 2-3 days. Meal prep: I like to portion out slices into individual serving containers with some mashed cauliflower for ready-to-heat lunches. Reheat: Heating in the microwave works just fine, or you can use the oven at 350 degrees F. Freeze: You can freeze the entire loaf (either before or after baking) for up to 3-4 months. Sometimes I wrap individual slices so that I can grab them as needed. Note on nutrition info: It does not include ketchup, which will vary by brand and is optional. I like to use my homemade sugar-free ketchup.
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