Delicious Keto Meatloaf Recipe – Low-Carb, High-Protein

If you’re following a ketogenic lifestyle, you might find it challenging to enjoy traditional comfort foods without worrying about the carb content. Meatloaf, a beloved staple in many households, often includes high-carb ingredients like breadcrumbs, ketchup, or sugary sauces. But with a few strategic substitutions, you can enjoy all the classic flavor and texture in a Keto Meatloaf Recipe that’s both satisfying and low in carbs.

This keto-friendly version is juicy, tender, and packed with savory flavor, while keeping your macros in check. It swaps out breadcrumbs for low-carb alternatives like almond flour or crushed pork rinds and features a sugar-free glaze that won’t spike your blood sugar. Ideal for meal prep, family dinners, or even leftovers the next day, this meatloaf fits perfectly into any ketogenic meal plan.

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Nutrition (Per Serving)

• Calories: 320

• Fat: 24g

• Protein: 22g

• Total Carbohydrates: 4g

• Net Carbs: 3g

• Fiber: 1g

• Sugar: 1g

Note: Nutritional values may vary depending on ingredient brands and specific measurements used.

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Prep Time, Cook Time, and Serving Details

• Prep Time: 15 minutes

• Active Cook Time: 60 minutes

• Resting Time: 10 minutes

• Total Time: 1 hour 25 minutes

• Cuisines: American, Low-Carb, Ketogenic

• Course: Main Course, Dinner

• Servings: 8 slices

• Calories Per Serving: 320 kcal

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Equipment Needed

• Large mixing bowl

• Loaf pan (9×5 inch)

• Measuring spoons and cups

• Mixing spoon or spatula

• Meat thermometer (optional but recommended)

• Baking sheet (optional, to place under loaf pan for drips)

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Ingredients

For the Meatloaf:

• 2 lbs ground beef (80/20 recommended)

• 2 large eggs

• 1/2 cup almond flour or crushed pork rinds

• 1/4 cup unsweetened almond milk or heavy cream

• 1/4 cup grated Parmesan cheese

• 1 small onion, finely chopped (optional; adds about 1g net carbs per serving)

• 2 garlic cloves, minced

• 1 tbsp Worcestershire sauce (check for sugar-free versions)

• 1 tsp salt

• 1/2 tsp black pepper

• 1/2 tsp paprika

• 1/2 tsp dried oregano

• 1/2 tsp dried thyme

For the Glaze:

• 1/4 cup sugar-free ketchup or tomato paste

• 1 tbsp apple cider vinegar

• 1 tbsp low-carb sweetener (like erythritol or monk fruit)

• 1/2 tsp garlic powder

• 1/2 tsp onion powder

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Instructions

Step 1: Preheat the Oven

Preheat your oven to 375°F (190°C). Grease a 9×5-inch loaf pan with oil or line it with parchment paper for easier removal.

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Step 2: Mix the Meatloaf

In a large mixing bowl, combine the ground beef, eggs, almond flour (or crushed pork rinds), almond milk or heavy cream, Parmesan cheese, chopped onion, minced garlic, Worcestershire sauce, salt, pepper, and dried herbs. Mix well using your hands or a spatula until fully incorporated. Be careful not to overmix, as this can make the meatloaf tough.

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Step 3: Shape and Add to Pan

Transfer the meat mixture into the prepared loaf pan. Press it down evenly and smooth the top. You can also free-form the loaf on a baking sheet if you prefer a crustier exterior.

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Step 4: Prepare the Glaze

In a small bowl, mix together the sugar-free ketchup, apple cider vinegar, sweetener, garlic powder, and onion powder. Taste and adjust sweetness if needed.

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Step 5: Glaze and Bake

Spread about two-thirds of the glaze evenly over the top of the meatloaf. Reserve the rest for later. Place the loaf pan in the oven and bake for about 55–60 minutes, or until the internal temperature reaches 160°F (71°C).

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Step 6: Add Final Glaze and Rest

Remove the meatloaf from the oven and spread the remaining glaze on top. Let it rest for 10 minutes before slicing. Resting helps retain the juices and improves texture.

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Step 7: Slice and Serve

Cut the meatloaf into 8 equal slices. Serve hot with your favorite keto-friendly side dishes like cauliflower mash, roasted broccoli, or a fresh green salad.

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Tips for the Best Keto Meatloaf

• Fat Content Matters: Choose 80/20 ground beef for a moist and flavorful loaf. Leaner meat may result in a drier texture.

• Customize Seasoning: Feel free to add chopped herbs, hot sauce, or cheese to suit your taste.

• Avoid Overmixing: Mix ingredients just until combined to prevent a dense loaf.

• Double the Batch: This recipe freezes well, so make two loaves and freeze one for later!

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Storage & Reheating

• Refrigerator: Store in an airtight container for up to 4 days.

• Freezer: Freeze individual slices or the whole loaf (wrapped tightly) for up to 3 months.

• Reheat: Warm in the microwave or oven at 300°F until heated through.

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Variations

• Cheese-Stuffed: Add a layer of shredded mozzarella in the center of the meat mixture before baking.

• Spicy: Add jalapeños or red pepper flakes for a kick.

• Italian Style: Mix in Italian seasoning and top with marinara sauce instead of ketchup glaze.

• Turkey or Pork: Swap beef for ground turkey or a pork-beef mix for a different flavor profile.

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Conclusion

This Keto Meatloaf Recipe is a delicious, low-carb twist on a traditional favorite. It’s a great way to enjoy a hearty and satisfying meal while staying within your ketogenic diet limits. Whether you’re meal prepping for the week or feeding a hungry family, this meatloaf offers a flavorful, protein-rich centerpiece that’s easy to make and even easier to love.