Keto meatloaf is a comforting, classic dish made low-carb by replacing traditional breadcrumbs with keto-friendly binders and using a sugar-free glaze. This recipe produces a juicy, flavorful meatloaf with a tender texture while staying perfectly aligned with a ketogenic diet. It is ideal for family dinners, meal prep, or leftovers that reheat well.
Ingredients
For the Meatloaf
- 1 1/2 pounds ground meat (80/20 ground beef, or a mix of ground beef and ground pork)
- 2 large eggs
- 1/2 cup almond flour
- 1/3 cup grated Parmesan cheese
- 1/4 cup unsweetened almond milk or heavy cream
- 1 small onion, very finely diced
- 3 cloves garlic, minced
- 2 tablespoons olive oil or butter (for sautéing onion)
- 1 tablespoon Worcestershire sauce (sugar-free)
- 1 tablespoon sugar-free ketchup (keto-friendly)
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon smoked paprika
- 1 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried thyme or Italian seasoning
For the Keto Glaze
- 1/3 cup sugar-free ketchup
- 1 tablespoon apple cider vinegar
- 1 teaspoon yellow mustard
- 1/2 teaspoon erythritol or monk fruit sweetener (optional, for balance)
Equipment Needed
- Large mixing bowl
- Skillet
- Loaf pan or baking sheet
- Parchment paper or lightly greased foil
Instructions
Step 1: Preheat the Oven
- Preheat your oven to 375°F (190°C).
- Lightly grease a loaf pan or line a baking sheet with parchment paper if forming the meatloaf free-form.
Step 2: Prepare the Aromatics
- Heat olive oil or butter in a skillet over medium heat.
- Add the finely diced onion and cook for 3–5 minutes until soft and translucent.
- Add minced garlic and cook for another 30 seconds until fragrant.
- Remove from heat and allow to cool slightly.
This step ensures the onion blends smoothly into the meatloaf without releasing excess moisture during baking.
Step 3: Mix the Meatloaf
- In a large bowl, add the ground meat.
- Add eggs, almond flour, Parmesan cheese, almond milk or cream, Worcestershire sauce, sugar-free ketchup, salt, pepper, paprika, onion powder, garlic powder, and dried herbs.
- Add the cooled onion and garlic mixture.
- Gently mix using clean hands or a spatula until just combined. Do not overmix, as this can make the meatloaf dense.
Step 4: Shape the Meatloaf
- Transfer the meat mixture into the prepared loaf pan or shape it into a loaf on the lined baking sheet.
- Press gently to ensure even thickness so it cooks uniformly.
Step 5: Prepare and Apply the Glaze
- In a small bowl, mix sugar-free ketchup, apple cider vinegar, mustard, and sweetener (if using).
- Spread the glaze evenly over the top of the meatloaf using a spoon or spatula.
Step 6: Bake
- Place the meatloaf in the preheated oven.
- Bake for 50–60 minutes, or until the internal temperature reaches 160°F (71°C).
- If the top browns too quickly, loosely tent with foil for the remaining cooking time.
Step 7: Rest and Serve
- Remove the meatloaf from the oven and let it rest for 10 minutes before slicing.
- This resting period helps the juices redistribute, keeping the meatloaf moist.
Helpful Tips
- Using meat with some fat content prevents dryness and improves flavor.
- Almond flour can be replaced with crushed pork rinds for a firmer, more traditional texture.
- For extra moisture, add 1–2 tablespoons of cream cheese or mayonnaise to the meat mixture.
- Leftover meatloaf slices can be pan-fried in butter for a crispy exterior.
Serving Suggestions
- Serve with mashed cauliflower, roasted zucchini, or sautéed green beans.
- Add a side salad with a high-fat dressing for a complete keto meal.
Storage and Meal Prep
- Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Freeze cooked or uncooked meatloaf for up to 3 months.
- Reheat in the oven at low heat or in a skillet for best texture.
Why This Recipe Is Keto-Friendly
- No breadcrumbs or sugar.
- Low-carb almond flour replaces traditional fillers.
- Sugar-free glaze keeps carbs minimal while maintaining classic flavor.
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