Keto Meatloaf

keto meatloaf

The Spruce Eats / Leah Maroney

Prep: 15 mins
Cook: 75 mins
Total: 90 mins
Servings: 6 slices
Yield: 1 meatloaf
Nutrition Facts (per serving)
823 Calories
60g Fat
7g Carbs
59g Protein
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Nutrition Facts
Servings: 6
Amount per serving
Calories 823
% Daily Value*
Total Fat 60g 77%
Saturated Fat 23g 113%
Cholesterol 215mg 72%
Sodium 2145mg 93%
Total Carbohydrate 7g 3%
Dietary Fiber 1g 2%
Total Sugars 2g
Protein 59g
Vitamin C 4mg 21%
Calcium 135mg 10%
Iron 4mg 24%
Potassium 913mg 19%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Even when keto, meatloaf can be tender, hearty, and full of flavor. You won’t be missing the breadcrumbs at all because this recipe replaces them with something that has more taste and texture—pork rinds. They do a great job binding the meatloaf and provide an extra meaty boost.

When it comes to the best meatloaf recipe, we like to use a mix of ground beef and sausage. The sausage boosts the overall flavor and helps to keep the meatloaf juicy. We used chorizo, but you can use an Italian sausage you like. Just make sure to remove the casings first.

Instead of ketchup, the meatloaf is topped with tomato sauce to avoid added sugar. If you have low-sugar ketchup available, you can use that as a substitute.

This meatloaf doesn't require any more steps or cooking techniques than a regular meatloaf and uses most of the same ingredients. It's also a great make-ahead meal. You can prep the meatloaf earlier in the day, keep it in the fridge, and just pop it in the oven an hour before you’re ready to serve. It’s the perfect warm and satisfying meal, especially in the winter. Serve it alongside some mashed cauliflower and roasted Brussels sprouts for a keto-friendly, comfort-food dinner.

Ingredients

  • 1 pound ground beef

  • 1 pound chorizo, or Italian sausage

  • 1 cup pork rinds, ground into crumbs

  • 1 large egg

  • 1/2 cup grated Parmesan cheese

  • 1/4 cup milk

  • 2 tablespoons chopped parsley

  • 1 teaspoon Italian seasoning

  • 1/2 teaspoon salt

  • 1/2 teaspoon pepper

  • 1/2 cup chopped onion

  • 3 cloves garlic, minced

  • 1/2 pound thin-sliced bacon

  • 1/3 cup tomato sauce

Steps to Make It

  1. Gather the ingredients.

    keto meatloaf ingredients
  2. Preheat the oven to 350 F. Combine the ground beef, sausage, and pork rinds in a large bowl. Mix until the ingredients are evenly distributed, but make sure not to overmix or else the meat will be tough.

    keto meatloaf mixture
  3. Whisk together the egg, Parmesan cheese, milk, parsley, Italian seasoning, salt, and pepper. 

    pork rinds and milk mixture for meatloaf
  4. Pour the egg mixture over the meat mixture. Add in the onion and garlic. Combine until all of the ingredients are evenly distributed. 

    keto meatloaf mixture
  5. Form the meat mixture into a loaf shape. 

    meatloaf formed in a loaf
  6. Wrap the meatloaf with the strips of bacon.

    meatloaf wrapped in bacon
  7. Carefully pick up the meatloaf and place it on a cooling rack over an aluminum foil-wrapped baking sheet. Pour the tomato sauce over the top of the meatloaf. 

    keto meatloaf over a lined baking sheet
  8. Bake in the preheated oven uncovered for 1 hour or until the top is caramelized and the internal temperature is 165 F. You can increase the temperature to 375 F for the last 5 minutes to further caramelize the top and crisp up the bacon. 

    baked meatloaf on a baking sheet
  9. Remove from the oven and allow to cool slightly. Slice and serve immediately with your favorite keto sides, like mashed cauliflower and Brussels sprouts. 

    keto meatloaf

    The Spruce Eats / Leah Maroney

Recipe Tips

  • If you want the onions to be softer inside the loaf, you can sauté them in a tablespoon of olive oil in a small pan for about 3 minutes before adding them to the meat.
  • How to store: Store in the refrigerator for up to three days. You can reheat in a greased pan on the stove. Heat on medium-high heat and cook for three minutes per side, or until warmed through.
  • How to freeze: You can freeze the meatloaf before or after the original baking. If you are freezing before baking, make sure to thaw in the fridge overnight before baking. If it is already baked, there is no need to thaw first. You can also freeze individual slices in plastic storage bags and reheat as above, for a few minutes longer each. You can also bake the slices to reheats.
  • You can make this meatloaf up to 24 hours ahead of time before baking. Store wrapped in the refrigerator until you are ready to bake.
  • Be careful not to overwork the meat mixture. This will create a tough meatloaf.
  • Do not overbake the meatloaf. Feel free to use a meat thermometer to track the heat to exactly 165 F. If overbaked, the meatloaf will be dry.
  • Make sure to prepare the meatloaf on the cooling rack over the baking sheet, this helps the grease to drain. Avoid using a loaf pan. This traps the grease, especially when the meatloaf is wrapped in bacon and there is quite a bit of fat to cook off.

Recipe Variations

Jalapeño Cheddar Meatloaf: Add in a diced jalapeño and 3/4 cup shredded cheddar to the meat mixture.


Use sugar-free ketchup instead of tomato sauce for even more flavor without adding sugar or carbs.

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