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An easy low-carb keto meatloaf with pork rinds in place of the bread crumbs. This favorite comfort food is sure to be a regular recipe for family dinners.
It’s a New Year and I am determined to get things started off right. Although I could have celebrated New Year’s Day eating badly, I found some time to cook a low carb meal
I was up as I haven’t been getting much sleep with a newborn in the house. That’s probably why I haven’t veered too far off the diet. There’s really not a lot of time to cook.
The weather has been really cold and some comfort food was in order. This keto meatloaf would have been better with a little mashed cauliflower, but to keep things simple I just served it with a mix of steamed vegetables.
This is a basic recipe that can be adjusted to suit different tastes. Some may want to add some low carb vegetables or cheese like parmesan into the meat mixture
Additional spices can also be added to enhance the flavor. The tomato paste, sweetener and vinegar can be omitted to lower the carbs, but I wanted to have the tangy taste of ketchup mixed in so I added these in.
I’ve actually been making meatloaf for a while. But, it’s such a basic recipe, I’ve never thought of posting it.
You could probably use coconut flour instead of crushed pork rinds. I’ll have to experiment with that more in the future. But, it would absorb the fat released from the meat.
After baking, there is some hamburger fat that liquifies at the bottom of the pan. I simply poured it out into a bowl. Since coconut flour absorbs liquid like a sponge, it should reduce the amount of melted fat coming out.
If you want to use more of a traditional bread crumb in the low carb meatloaf, it’s easy to do. You simply bake up a quick bread recipe first, and then turn it into homemade breadcrumbs.
I used my basic low carb bread to make the crumbs in my gluten free meatballs. It’s easy to modify that recipe into a meatloaf recipe or you can use the bread crumbs in this recipe instead of pork rinds.
Sometimes, I spread some keto ketchup onto the top of the meatloaf before baking. But, usually, I just serve the meatloaf with a little bit of the sauce on the side.
You can also use a kicked up ketchup glaze on the meatloaf. I like the recipe by Alton Brown that’s available on the Food Network.
Keto Meatloaf Recipe
You get eight good sized servings in this recipe and it easily serves 12 if you cut the loaf into smaller slices. The leftovers should freeze well too if you want to save some for later.
Be sure to change up this keto meatloaf recipe to suit your own tastes. I rarely follow the recipe exactly as written as I like to add in different spices to change up the flavor. And if you have an Instant Pot, you need to try making pressure cooker meatloaf.
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Low-Carb Keto Meatloaf
Ingredients
- 2 pounds ground beef
- 2 tablespoons dried minced onion
- 3/4 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
- 1/4 teaspoon dried basil
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1/4 teaspoon black pepper
- low carb ketchup optional topping
Instructions
- Lightly spray a 5×9 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
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Nutrition
Additional Info
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Note 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.
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Neila
Meatloaf was a hit. Thank you so much for so many great recipes. Get tired of so many things but Never meatloaf.
Amy B
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.
Lisa MarcAurele
You may want to just leave the salt out and salt it when serving if needed.
Louise Brandt
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?
Lisa MarcAurele
The eggs typically hold it together. But if there’s too much pork rinds, you may need another egg.
BarbaraZimmerman
So freakin good!!!
Lindy
What percentage fat ground beef do you use? I’m assuming you crush the pork rinds and measure 3/4 cup? Thanks!
Lisa MarcAurele
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.
Matt
That looks really awful. Hopefully just bad lighting, but I do not want to try this recipe at all.
Lisa
It’s tough to photo brown foods. I think it just needed some garnish.
Linda
I am confused which ingredients are for the topping? Or do you mix it all into the loaf?
Lisa
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.
Kendra Hark
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.
Lisa
Just plug it into the recipe analyzer at MyFitnessPal.com
Me
In this particular case, multiply the given values by .67.
Carbs: 5.1 x .67 = 3.3
Calories: 319 x .67 = 213
MacGhil
Forgot the link! http://makeovermyleftover.com/grits-and-grillades-meatloaf/
Lisa
Thanks! I’ll check it out.
MacGhil
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!
Shaundra Davis
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!
Lisa
I mixed it all together.
Cindy
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!!
Lisa
I have not done this in the crock pot, but I don’t see why it wouldn’t work.
Carrie Holdcraft
Why so much swerve? I wouldn’t normally use sugar in meatloaf.
Lisa
It’s for the tomato like topping. I’d use half or less and will update the recipe to reflect that.
Sheri Dyer
This looks yummy. Do you use the same equivalent of the liquid sweetener?
Lisa
The liquid is concentrated so you need much less. I’d try 1/8 to 1/4 teaspoon.
Barb
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 !
Lisa
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!
steve
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
Thanks for the tip Steve!
Sue in CA
Oh this does look and sound yummy, especially on a chilly day like today. Meatloaf is such a comfort food!
Stacey Colamarino
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
Lisa MarcAurele
If I want a ketchup like topping, I’ll mix tomato paste with a little sweetener and sometimes a little bit of vinegar.