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Home / Recipes / Beef

Keto Meatloaf Recipe with Pork Rinds

By Lisa MarcAurele · Oct 21, 2020 · 52 Comments

10.0K shares
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low carb meatloaf recipe
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low-carb keto meatloaf recipe

This easy keto meatloaf with pork rinds takes just minutes to prep. By substituting the breadcrumbs, this comfort food is transformed into a delicious low-carb meal the whole family will love!

keto meatloaf with pork rinds
Article Index
  • How to Make Meatloaf Keto
  • Low-Carb Breadcrumbs
  • What to Add for Bulk
  • Popular Comfort Food Recipes
  • Easy Keto Meatloaf Recipe
  • Recipe

Ground meat shaped into a loaf is known for being an easy and tasty dinner. You can whip it up in minutes to feed your whole family!

The secret is to replace the breadcrumbs. With some simple switches, this classic comfort food becomes a low-carb dinner everyone will love.

This easy keto meatloaf recipe comes together in just a few steps! Mix the ingredients, form into a loaf, and bake. The prep can be done in minutes.

So if you’re looking for something simple and satisfying to make for dinner, give this tasty main dish a try!

How to Make Meatloaf Keto

The recipe uses everyday ingredients and only takes 5 simple steps to throw together:

meat mixture with pork rinds in bowl
  1. Lightly spray a 5×9 inch loaf pan with oil or line with foil for easy clean-up.
  2. In a large bowl, combine all the low-carb meatloaf ingredients. Mix until well-combined.
  3. Form the mix into a loaf shape and place in the prepared pan.
  4. Place in the oven and bake at 350°F. Bake until the meat thermometer registers 165°F, usually between 1 hour or 1 hour and 15 minutes. You can tell the meat is done if the juices run clear.
  5. Remove from the oven, drain any fat, and let the meatloaf sit for about 10 minutes.
baking and adding ketchup topping

If you want, you can brush the top of the loaf with ketchup and place it under the broiler for about 5 minutes. Otherwise, cut into slices and dig in!

I usually cut mine into 8 big slices, but you could easily cut into as many as 12 smaller slices.

Low-Carb Breadcrumbs

As I mentioned, traditional meatloaf recipes use breadcrumbs to add bulk and texture. But what's a good low-carb substitute for this high-carb ingredient?

My favorite option is to make keto meatloaf with pork rinds. Simply crush the pork rinds and mix them right in! They’re an excellent substitute for breadcrumbs.

I like to use baked pork rinds whenever possible. Fried pork rinds absorb oil during the frying process and can release that oil back into the dish. 

Another option would be to use coconut flour. This flour is very absorbent, so you may not have as much fat to drain at the end. The flour will soak it up.

Finally, you could easily use more of a traditional bread crumb. Just bake up a quick bread recipe first, and then turn it into homemade breadcrumbs. I use my basic low carb bread when I want to make meatloaf and gluten-free meatballs using this method.

Overall, I like using pork rinds because it’s the easiest option. Plus, I think the texture turns out perfectly!

slicing the loaf

What to Add for Bulk

We have a few options to replace breadcrumbs, but what about adding some more ingredients for bulk?

The first option is to add some cheese to the keto meatloaf recipe. Parmesan would be a great ingredient to add bulk and flavor.

You could also throw in some low-carb vegetables. The recipe calls for dried minced onion, but feel free to add some fresh diced onion as well. Or add some riced cauliflower to really make your ingredients go a long way!

It’s easy to get creative and experiment with this recipe.

Popular Comfort Food Recipes

Looking for more delicious low-carb dishes that are easy to prepare and can feed a crowd? Check out a few of these favorites:

  • Keto Pulled Pork Casserole is simple to make for a tasty dish inspired by Mac and Cheese that’s sure to be a big hit!
  • Keto Creamy Chicken Soup with bacon is rich, creamy, and bursting with flavor for a hearty soup you can serve as a main course.
  • Chicken Crust Pizza is easy to prep, gluten-free, and almost zero carbs for a perfect way to satisfy your pizza cravings!
  • Keto Loaded Cauliflower Casserole with cheese and bacon is an easy recipe that makes a fantastic side dish for any meal.
  • Eggplant Parmesan Keto with gluten-free breading is a delicious, cozy casserole that’s loaded with cheese and authentic Italian flavor!
serving low-carb keto meatloaf recipe

Easy Keto Meatloaf Recipe

Everyone loves simple recipes that can feed a crowd. This meaty main dish is a perfect example!

You can enjoy keto meatloaf for dinner with the family and have leftovers for later in the week. Or bake it for yourself and freeze the slices for easy meal prep.

And if you’re looking for even more variations, try my Instant Pot meatloaf, buffalo chicken meatloaf, salmon loaf with canned salmon, or ground turkey meatloaf muffins!

Follow us on FACEBOOK, PINTEREST, and INSTAGRAM for even more tasty keto-friendly recipes!

Recipe

low-carb keto meatloaf

Low-Carb Keto Meatloaf

4.18 from 17 votes
A meatloaf that uses pork rinds in place of the bread crumbs for low carb. The ketchup typically called for in the recipe is replaced with basic ingredients.
Prep Time:10 minutes mins
Cook Time:1 hour hr 15 minutes mins
Total Time:1 hour hr 25 minutes mins
Course: Main Course
Cuisine: American
Print Pin Review Recipe Save Recipe View Collections
Servings: 8 large slices
Calories: 374

Video

Ingredients

  • 2 pounds ground beef
  • 2 tablespoons dried minced onion
  • ¾ cup crushed pork rinds
  • 1 6 oz can tomato paste
  • 2 tablespoons low carb sugar substitute or a touch of stevia (optional)
  • 2 teaspoons white vinegar
  • 2 eggs
  • 2 tablespoons Worcestershire sauce
  • ¼ teaspoon dried basil
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • ¼ teaspoon black pepper
  • low carb ketchup optional topping
US Customary - Metric

Instructions

  • Lightly spray a 5x9 inch loaf pan with oil or line with foil.
  • Combine all ingredients in large bowl and mix until blended.
  • Pat into loaf shape and place in pan.
  • Bake at 350 degrees F until meat thermometer registers 165 degrees F (about 1 hr to 1 hr 15 min).
  • When meat is done, juices will be clear. Drain any fat and let sit about 10 minutes before slicing. If desired, brush top with ketchup and place under broiler for about 5 minutes.

Notes

Seasonings can be adjusted to taste.

Low Carb Sweeteners | Keto Sweetener Conversion Chart

Nutrition

Serving: 165g | Calories: 374 | Carbohydrates: 6g | Protein: 24g | Fat: 28g | Saturated Fat: 10g | Cholesterol: 124mg | Sodium: 627mg | Potassium: 593mg | Fiber: 1g | Sugar: 4g | Vitamin A: 438IU | Vitamin C: 6mg | Calcium: 39mg | Iron: 3mg

Additional Info

Net Carbs: 5 g | % Carbs: 5.4 % | % Protein: 26.1 % | % Fat: 68.5 % | SmartPoints: 12
Values
Array
(
    [serving_size] => 165
    [calories] => 374
    [carbohydrates] => 6
    [protein] => 24
    [fat] => 28
    [saturated_fat] => 10
    [cholesterol] => 124
    [sodium] => 627
    [potassium] => 593
    [fiber] => 1
    [sugar] => 4
    [vitamin_a] => 438
    [vitamin_c] => 6
    [calcium] => 39
    [iron] => 3
    [serving_unit] => g
)

Notes on Nutritional Information

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

Copyright

© LowCarbYum.com - Unauthorized use of this material without written permission is strictly prohibited unless for personal offline purposes. Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.

First Published: January 3, 2013... Last Updated: August 27, 2020

« Almond Flour Low-Carb Keto Pumpkin Pancakes
Coconut Flour Keto Cornbread Recipe »

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Reader Interactions

Comments

  1. Renee

    February 20, 2024 at 6:21 pm

    hello what brands of pork grinds are baked?

    Reply
    • The Low Carb Cook

      February 28, 2024 at 8:52 pm

      Hi Renee! I love the brand EPIC as their pork rinds are oven baked 🙂

      Reply
  2. Elizabeth Martin

    March 20, 2022 at 12:18 pm

    For the meat loaf recipe above, should the cooking time be adjusted if you want to make a bigger meatloaf, and if so, by how much per half pound or full pound. I only see cooking instructions based on the 8 serving size, and if I change the serving size, the cooking time does not adjust.

    Reply
    • Lisa MarcAurele

      March 21, 2022 at 10:03 am

      I would use a meat thermometer to test for doneness (160°F). It's difficult to give a cooking time as there are other factors other than just weight like the shape and size of the loaf.

      Reply
      • Jodi

        March 18, 2024 at 3:05 pm

        I used turkey meat so we shall see how it turns out!

  3. Susan

    March 18, 2022 at 7:30 pm

    Thank you, thank you, thank you for providing an exact amount for a serving size of 165g ! I haven't tried your recipe yet for the meatloaf, but I will very soon and will write another comment after I do. I wish more KETO recipe authors would provide the same information. It is very difficult to divide a skillet or pot full of a recipe into fractional parts according to the total servings. Your effort is very much appreciated.

    Reply
  4. KC

    July 28, 2021 at 2:18 pm

    Why do you put sweetener in it?

    Reply
    • Lisa MarcAurele

      July 29, 2021 at 12:17 pm

      It's to give the tomato base a little more sweetness if you're used to adding ketchup.

      Reply
  5. Rosemary

    June 20, 2021 at 12:18 pm

    I regularly make this meatloaf and, living alone, I slice it and freeze the slices individually. Someone asked farther down in the comments what percentage your ground beef was. Your reply was 90%. I prefer that too since there is less shrinkage. Is that why you add 2 TBLS olive oil . . . so it will be a a little moister?

    Reply
    • Lisa MarcAurele

      June 20, 2021 at 5:09 pm

      To be honest, I usually use ground wild deer meat with fat added so it's about 90%. But, yes, I do find that adding oil to the leaner meat makes it less dry.

      Reply
  6. Rosemary

    February 19, 2021 at 3:13 pm

    I'm really enjoying this meatloaf. I cook just for myself so I portion the meatloaf into individual servings and freeze them. Is there any special reason why the recipe calls for dehydrated minced onion instead of fresh onion?

    Reply
    • Lisa MarcAurele

      February 19, 2021 at 3:28 pm

      It's just because I rarely buy fresh onions because they spoil before I can use them all. That's why I keep the dehydrated kind on hand. If I had more room in the freezer, I'd freeze chopped onions to use in the recipe.

      Reply
  7. Rosemary

    February 15, 2021 at 1:29 pm

    5 stars
    I enjoy this meatloaf so much and it freezes (individual slices in my case) and reheats beautifully. Just wondering, is there any special reason why you use dehydrated minced onion instead of fresh?

    Reply
    • Lisa MarcAurele

      February 15, 2021 at 6:34 pm

      It's just because that's what I tend to have on hand.

      Reply
  8. paula

    February 01, 2021 at 6:54 pm

    5 stars
    Yummy

    Reply
  9. Rosemary

    January 09, 2021 at 8:18 am

    In an earlier post I said how delicious the meatloaf tasted but crumbled some when I took it out of the pan. (I also mentioned 2 possible mistakes I made that might have caused this) I wanted to add that after I got the whole meatloaf onto a plate, as it cooled it became much firmer and held together. After spending time in the refrigerator it sliced cleanly without crumbles.

    Reply
  10. Neila

    July 03, 2020 at 2:33 pm

    5 stars
    Meatloaf was a hit. Thank you so much for so many great recipes. Get tired of so many things but Never meatloaf.

    Reply
  11. Amy B

    April 03, 2020 at 7:08 pm

    Hi- curious to make this, but wondering how to balance salt and pepper if I'm using pork rinds that are pre-seasoned? I can only find pork rinds seasoned with salt and pepper where I live and don't want the meatloaf to come out too salty/peppery.

    Reply
    • Lisa MarcAurele

      April 04, 2020 at 8:51 am

      You may want to just leave the salt out and salt it when serving if needed.

      Reply
  12. Louise Brandt

    October 20, 2019 at 1:04 pm

    Made this meatloaf last night, mixed every ingredient together to make a well blended loaf. The flavor was rich and delicious. I usually dip my meatloaf bites in ketchup, but this had a lovely rich tomato flavor baked in and didn't require more ketchup.

    Cut it to serve while warm and it fell to pieces coming out of the pan. Any suggestions?

    Reply
    • Lisa MarcAurele

      October 20, 2019 at 5:05 pm

      The eggs typically hold it together. But if there's too much pork rinds, you may need another egg.

      Reply
  13. BarbaraZimmerman

    September 13, 2019 at 3:01 pm

    So freakin good!!!

    Reply
  14. Lindy

    January 28, 2019 at 10:48 pm

    What percentage fat ground beef do you use? I’m assuming you crush the pork rinds and measure 3/4 cup? Thanks!

    Reply
    • Lisa MarcAurele

      January 29, 2019 at 1:41 pm

      Many times, I use ground venison which is very lean. But otherwise, it's usually like 90%. And yes, the pork rinds are measured crushed.

      Reply
      • Rosemary

        January 06, 2021 at 4:54 pm

        4 stars
        The meatloaf has a delicious flavor but fell apart when I took it out of the pan. My low carb eating plan suggests 80% lean gr.beef and that might be the problem. Is there any way I could adjust for this? Also, I might have been more careful when measuring the pork rinds, the measurement may have been closer to 1 cup than 3/4 cup. The flavor is so good I want to have it come out right. I just cook for me so I would want to slice it and freeze it in individual portions.

      • Lisa MarcAurele

        January 07, 2021 at 10:45 am

        You could try adding another egg or xanthan gum for binding. Flax, chia, or psyllium (with a little water if needed) may work too.

  15. Matt

    September 10, 2018 at 5:37 pm

    That looks really awful. Hopefully just bad lighting, but I do not want to try this recipe at all.

    Reply
    • Lisa

      September 11, 2018 at 11:22 am

      It's tough to photo brown foods. I think it just needed some garnish.

      Reply
  16. Linda

    February 15, 2018 at 10:43 pm

    I am confused which ingredients are for the topping? Or do you mix it all into the loaf?

    Reply
    • Lisa

      February 17, 2018 at 4:11 am

      You can add a tomato based topping or bacon slices if desired. Those options aren't listed in the ingredients. So everything is mixed into the loaf.

      Reply
  17. Kendra Hark

    November 15, 2017 at 12:47 pm

    I'm really new to all this so please forgive me if this question is dumb. If you serve in 12 slices instead of 8 then how do you figure the nutritional values? I get it's basic math but I've had instances where the math doesn't work out like I think it should.

    Reply
    • Lisa

      November 16, 2017 at 5:49 am

      Just plug it into the recipe analyzer at MyFitnessPal.com

      Reply
    • Me

      June 30, 2018 at 8:36 pm

      4 stars
      In this particular case, multiply the given values by .67.

      Carbs: 5.1 x .67 = 3.3
      Calories: 319 x .67 = 213

      Reply
  18. MacGhil

    October 06, 2017 at 6:41 pm

    Forgot the link! http://makeovermyleftover.com/grits-and-grillades-meatloaf/

    Reply
    • Lisa

      October 06, 2017 at 7:58 pm

      Thanks! I'll check it out.

      Reply
  19. MacGhil

    October 06, 2017 at 6:40 pm

    Lisa,

    I know you're going to want to try to low-carb this Cajun meatloaf once you've tried it. I used a package of uncooked instant grits (I know, I know... https://www.youtube.com/watch?v=h9AqbDtSFNU ) as the filler instead. The sauce is amazing. You might just try that on your own meatloaf recipe. I serve it with mashed cauliflower.

    I'm down 30lbs and DH is down 20 and we feel great, and I want to thank you for your help. You make low carb living easy!

    Reply
  20. Shaundra Davis

    April 04, 2017 at 3:09 pm

    Do you mix it all together or are some of the ingredients for a topping? Thank you for this recipe. I look forward to trying tonight!

    Reply
    • Lisa

      April 04, 2017 at 3:32 pm

      I mixed it all together.

      Reply
  21. Cindy

    April 01, 2017 at 11:12 am

    Okay I'm going to be one of THOSE people! Can this be done in a crockpot? I know meatloaf in general can be do I suppose my real question is "Have you tried this in a crockpot?" My oven is on the fritz but this sounds really good. Thanks so much!!

    Reply
    • Lisa

      April 02, 2017 at 7:52 am

      I have not done this in the crock pot, but I don't see why it wouldn't work.

      Reply
  22. Carrie Holdcraft

    December 28, 2016 at 8:28 am

    Why so much swerve? I wouldn't normally use sugar in meatloaf.

    Reply
    • Lisa

      December 28, 2016 at 8:29 am

      It's for the tomato like topping. I'd use half or less and will update the recipe to reflect that.

      Reply
    • Marty

      September 26, 2020 at 9:09 pm

      The meatloaf was delicious and moist. I actually added about a cup of shredded Parmesan and used a pint of fresh canned tomatoes in place of tomato paste. Thank you for the recipe. My family loved it too. Served with green bean almondine.

      Reply
  23. Sheri Dyer

    September 16, 2016 at 3:39 pm

    This looks yummy. Do you use the same equivalent of the liquid sweetener?

    Reply
    • Lisa

      September 17, 2016 at 5:46 am

      The liquid is concentrated so you need much less. I'd try 1/8 to 1/4 teaspoon.

      Reply
  24. Barb

    July 14, 2015 at 11:42 am

    You are one amazing woman...many thanks for your wonderful work ! I am an insulin dependant diabetic (for the past twenty six years) who is now in complete remission thanks to LCHF /IF living...no insulin or metformin in my life any longer thanks to the incredible work of people like you ! I follow your recipes to the T...they work for me ! I tried to rate one of your recipes today and the rating thing 'stuck' on two stars ! I wanted to give your jerky and meatloaf recipes 'five stars', they are that worthy...just wanted you to know there might be an issue !

    Reply
    • Lisa

      July 14, 2015 at 12:45 pm

      Thank you so much for the comment Barb! Helping others is a BIG reason why I share these recipes. I truly believe the low carb way of eating is the healthiest diet and can treat or prevent numerous health issues. And, thanks for letting me know about the issue with the star rating!

      Reply
      • steve

        June 12, 2018 at 7:00 pm

        4 of the 5.1 carbs is from the tomato paste. I made this sans tomato paste and didn't miss it. (1.1 carbs)

      • Lisa

        June 13, 2018 at 11:30 am

        Thanks for the tip Steve!

  25. Sue in CA

    January 03, 2013 at 10:23 pm

    Oh this does look and sound yummy, especially on a chilly day like today. Meatloaf is such a comfort food!

    Reply
    • Stacey Colamarino

      July 30, 2019 at 12:30 pm

      I’m a little confused you don’t really say how to make it just a mix everything am I supposed to mix that tomato paste in that or am I supposed to mix it with a little bit of sugar and put it on top not sugar but artificial sweetener and put the tomato paste on top of it you didn’t specify

      Reply
      • Lisa MarcAurele

        July 30, 2019 at 1:44 pm

        If I want a ketchup like topping, I'll mix tomato paste with a little sweetener and sometimes a little bit of vinegar.

4.18 from 17 votes (12 ratings without comment)

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