Meatloaf On Keto: How Many Carbs Are There?

Meatloaf is a classic comfort food, but it's not always keto-friendly. Traditional recipes use breadcrumbs, which are high in carbs, as a binder. However, there are ways to make this hearty dish low-carb and keto-approved. One popular substitute for breadcrumbs is crushed pork rinds, which add crunch and help keep the meatloaf moist. Another option is almond flour, though this can make the meatloaf denser. Other binder options include coconut flour, hemp hearts, ground flaxseed, and grated Parmesan cheese.

Regardless of the binder used, the other ingredients in a keto meatloaf are typically the same as in a traditional recipe: ground meat (usually beef), eggs, diced onions or onion powder, Worcestershire sauce, garlic powder, salt, and a sugar-free ketchup topping. Some recipes also include shredded cheese, such as cheddar or mozzarella, for extra flavour and to help bind the ingredients together.

To make a keto meatloaf, simply combine all the ingredients (except the ketchup) in a large bowl, mixing until fully incorporated. Then, transfer the mixture to a loaf pan and bake for 30 minutes. After baking, spread ketchup on top of the meatloaf and bake for an additional 15-20 minutes. Finally, let the meatloaf rest for 10 minutes before slicing and serving.

Keto meatloaf recipe with almond flour

Keto Meatloaf with Almond Flour

This keto meatloaf recipe is a delicious, low-carb take on a classic comfort food. It's easy to make, tender, and juicy, with a simple glaze. The almond flour and parmesan add flavour and keep the meatloaf moist, while the glaze made with unsweetened ketchup gives it a tangy, sweet flavour.

Ingredients:

• 2 pounds of ground beef (85/15 or 90/10 lean)
• 1/2 cup almond flour (or coconut flour)
• 1/2 cup grated parmesan cheese
• 1/2 cup unsweetened ketchup
• 1/2 large onion, diced
• 2 teaspoons garlic powder
• 2 teaspoons onion powder
• 1/2 teaspoon dried thyme
• 1 teaspoon Italian seasoning
• 1/2 teaspoon black pepper
• 2 teaspoons Diamond Crystal kosher salt (or 1 teaspoon of any other salt)
• 2 tablespoons Worcestershire sauce (or coconut aminos)
• 3 ounces tomato paste
• 2 large eggs

Method:

• Preheat your oven to 350°F and line a rimmed baking sheet with foil.
• In a large bowl, whisk together the eggs, salt, pepper, garlic powder, onion powder, and thyme.
• Add the ground beef, almond flour, and parmesan cheese to the bowl. Gently mix until everything is combined.
• Shape the mixture into a rectangular loaf by packing it into a plastic wrap-lined small loaf pan (8 x 4 inches).
• Transfer the loaf to the prepared baking sheet and brush the top with ketchup.
• Bake for 50-60 minutes, until the centre of the meatloaf reaches an internal temperature of 160°F.
• Let the meatloaf rest for 15 minutes before slicing and serving.

Tips:

• Handle the meat mixture lightly when mixing and shaping to ensure a tender, fluffy texture.
• Use a blend of 85/15 or 90/10 lean ground beef for the best results. Avoid extra-lean ground beef as it can make the meatloaf dry.
• Avoid baking the meatloaf in a loaf pan as it will prevent the outside from crisping up.
• Let the meatloaf rest for about 15 minutes after baking to allow the juices to redistribute and settle.
• For a firmer texture, increase the amount of almond flour or add some grated parmesan cheese.
• For a shiny glaze, brush the ketchup on the meatloaf after baking instead of during.

Keto meatloaf with pork rinds

Ingredients

• 1 1/2 pounds ground beef
• 1 cup crushed pork rinds
• 1/2 cup grated Parmesan cheese
• 1/3 cup tomato sauce
• 1/4 cup chopped onion
• 2 tablespoons chopped fresh parsley
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon garlic powder
• 1 egg
• Salt to taste

Method

• Preheat the oven to 350 degrees F (175 degrees C). Lightly grease a 9x5-inch loaf pan.
• In a large bowl, mix the beef, pork rinds, Parmesan cheese, tomato sauce, onion, egg, parsley, salt, pepper, and garlic powder until well combined.
• Press the mixture into the prepared pan.
• Bake in the preheated oven for about 1 hour, or until browned and no longer pink in the centre. The internal temperature should reach at least 160 degrees F (70 degrees C).
• Let the meatloaf rest for 10 minutes before slicing and serving.

Tips

• For a denser meatloaf, use half ground beef and half ground pork.
• For extra flavour and moisture, add more onion and diced green peppers. Increase the pork rinds to balance the extra moisture.
• Instead of parsley, use fresh chives or cilantro.
• For a more intense flavour, use Rao's marinara sauce instead of plain tomato sauce.
• Start checking the meatloaf for doneness after 45 minutes to avoid overcooking.
• For a perfect low-carb/keto meal, serve with cauliflower mashed potatoes and green beans.

How to make keto meatloaf

Ingredients

• Ground beef (80/20 or 85/15)
• Onion (grated or finely chopped)
• Garlic (finely minced)
• Eggs
• Ketchup (sugar-free)
• Milk (any type, but the recipe recommends coconut milk)
• Breadcrumbs (keto-friendly, such as crushed pork rinds, almond flour, or hemp hearts)
• Parsley (freshly chopped)
• Salt and pepper (to taste)
• White vinegar
• Brown sugar substitute

Optional Ingredients for the Meatloaf Glaze

• Tomato paste
• Worcestershire sauce
• Liquid stevia

Steps

• Preheat your oven to 350-375°F and line a rimmed baking sheet or a loaf pan with foil or grease a loaf pan.
• In a large bowl, mix together all the ingredients except the meat and ketchup.
• Add the meat and mix until fully incorporated. Be careful not to overmix.
• Transfer the mixture to your chosen pan and form it into a loaf shape.
• Bake for 20-40 minutes.
• While the meatloaf is baking, prepare the glaze by whisking together all the ingredients until combined.
• Remove the meatloaf from the oven and spread the glaze on top.
• Bake for an additional 10-20 minutes or until the meatloaf reaches an internal temperature of 160-165°F.
• Remove from the oven and let the meatloaf rest for 10 minutes before slicing and serving.

Tips

• For a firmer meatloaf, you can increase the amount of almond flour or add Parmesan cheese.
• Grating the onion instead of chopping it will help with the firmness of the meatloaf.
• Be gentle when mixing and forming the meatloaf to avoid a dense or tough texture.
• Don't overcook the meatloaf, as this can make it dry.
• Letting the meatloaf rest for about 15 minutes before slicing helps the juices redistribute and settle.

Nutritional value of keto meatloaf

Keto meatloaf is a low-carb, gluten-free, and protein-rich dish that can be easily prepared at home. Here is a breakdown of its nutritional value:

Ingredients and Their Benefits:

• Ground Beef: The ideal ground beef ratio for keto meatloaf is 80/20 or 85/15, as it has the right amount of fat to keep the meatloaf moist and juicy. Leaner beef options may dry out the meatloaf, while fattier options may make it too greasy.
• Binders: Traditional breadcrumbs are high in carbs, so keto-friendly alternatives like crushed pork rinds, almond flour, or grated Parmesan cheese are used as binders. Pork rinds add crunch without altering the flavor, while almond flour creates a denser texture. Parmesan cheese adds saltiness and fat but may make the meatloaf too dense if used in large quantities.
• Aromatics: Onions and garlic provide flavor and aroma. Fresh aromatics are preferred, but onion and garlic powder can be used as substitutes.
• Eggs: Eggs act as a binder, holding the ingredients together and ensuring the meatloaf maintains its shape.
• Tomato Products: Tomato paste and sugar-free/reduced-sugar ketchup are used in the meatloaf and as a topping. They add tanginess and sweetness without many carbs.
• Cheese: Cheddar and Parmesan cheese add flavor and help bind the meatloaf.
• Worcestershire Sauce: This sauce adds savory depth to the dish, but a small amount is used to minimize its sugar content.
• Spices and Seasonings: Salt, black pepper, garlic powder, and Italian seasoning enhance the flavor of the meatloaf.

Nutritional Information:

The nutritional value of keto meatloaf can vary depending on the specific ingredients and quantities used. Here is an approximate breakdown for a single serving:

• Calories: 250-450 kcal
• Total Fat: 15-30 g
• Saturated Fat: 5-10 g
• Cholesterol: 100-200 mg
• Sodium: 400-800 mg
• Carbohydrates: 2-7 g
• Net Carbohydrates: 1-5 g
• Fiber: 1-2 g
• Sugar: 1-2 g
• Protein: 25-40 g

Storage and Reheating:

Keto meatloaf can be stored in the refrigerator for up to 3-4 days. To reheat, place slices on a baking sheet and warm in an oven at 350°F for 10-15 minutes. It can also be frozen for up to 3 months and reheated in the same way.

Storing and reheating keto meatloaf

Storing Keto Meatloaf

Firstly, it is important to note that keto meatloaf should be stored in the refrigerator. It can be kept covered for up to a week. If you wish to freeze the meatloaf, place it in a shallow container and store it in the freezer for up to 6 months.

Reheating Keto Meatloaf

To reheat the meatloaf, you can either microwave it for about a minute or place it in a preheated oven for 5-6 minutes. It is important to brush the exterior with some water to prevent it from drying out.

Additionally, if you are reheating the meatloaf in the oven, it is recommended to set the temperature to 250°F and place the meatloaf in a baking dish with a small amount of water or broth. Cover the dish and heat for about 25-30 minutes. This will ensure the meatloaf is heated through while remaining juicy.

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