Need an easy low carb meatloaf recipe that’s healthy, comforting and warms your belly this fall?
Look no further, this low carb meatloaf recipe with keto sauce is bursting with flavor and sooo simple to make!
With 2lbs (1kg) of ground beef mince, there’s enough to feed the whole family or any meat lover for days!
To ensure that your meatloaf turns out perfect, there are extra cooking tips towards the end of this post.
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Low Carb Meatloaf Recipe
There are a few keto meatloaf recipes online that call for using pork rinds instead of bread crumbs.
Whilst pork rinds are low carb, it’s extremely calorie dense and not so great when you’re trying to lose or maintain weight.
To give you an idea, 100 grams of pork rinds contain approximately 544 calories.
To make this meatloaf recipe a healthier low carb version, I’ve substituted pork rinds with cauliflower by blitzing them into tiny crumbs using a food processor.
A 100 grams of cauliflower crumbs comes in at only 25 calories!
It’s then topped with a quick sugar-free keto meatloaf sauce which gives it that burst in flavor.
And if you’re like my partner who prefers to eat lean protein to build muscle, you can modify this meatloaf recipe by using lean ground beef.
We’ve made this easy meatloaf using regular ground meat for that juicy moist taste.
Low Carb Meatloaf Ingredients
- 2 lbs ground beef – Farmfoods has the lowest prices on grass-fed beef
- 1.5 cups, approx 150 grams of uncooked cauliflower crumbs (use a processor to blitz)
- 2 eggs
- 1⁄3 cup tomato sauce – Try this sauce
- 1 teaspoon salt
- 1⁄2 teaspoon pepper
- 2 tablespoons parsley
- 1⁄2 cup grated parmesan cheese
- 1⁄4 cup chopped onion
- 1⁄2 teaspoon garlic powder
Low Carb Meatloaf Cooking Instructions
- Preheat oven to 350 degrees F (175 degrees C)
- Mix ground beef and all ingredients together in a large bowl
- Shape the mixture into an oval loaf and pack it firmly into a meatloaf pan
- Optional: spread a thick layer of the low carb keto meatloaf sauce evenly on top of the meatloaf (see ingredients and instructions below)
- Bake for 1 hour
- Remove from oven and allow to rest for 5 minutes.
- Serve with some healthy vegetable sides and enjoy!
Tip: You can use any shallow pan like a bread loaf pan but I recommend getting a non-stick meatloaf pan with a removable insert which makes getting the meatloaf out so much easier!
Low Carb Keto Meatloaf Sauce
Meatloaf sauce is optional but for that burst in flavor, you can top your meatloaf with this low carb and keto-friendly sauce.
With a few key ingredients, this low carb tomato sauce is very easy to make and only contains 1 gram of net carbs.
Low Carb & Keto Meatloaf Sauce Ingredients
- 1/2 cup no sugar added ketchup
- 6 tbsp low carb brown sugar
- 1 tsp dry mustard powder
- 2 dashes Worcestershire sauce
Meatloaf Sauce Cooking Instructions
Simply mix all the sauce ingredients together and top it onto your meatloaf before baking.
Tip: There are a few sugar-free ketchups available, I opted for Heinz no sugar added ketchup.
As everyone has different taste preferences, I recommend you taste your keto meatloaf sauce first before topping your entire meatloaf with it.
Low Carb Meatloaf Nutrition & Calorie Information
The nutrition information is below is for 1″ thick meatloaf slice and serves 8 people.
It does not include meatloaf sauce as nutritional information will vary by brand and sauce is optional.
Amount per serving
|% Daily Value *|
|Total Fat 15 g||24 %|
|Saturated Fat 6 g||29 %|
|Monounsaturated Fat 0 g|
|Polyunsaturated Fat 0 g|
|Trans Fat 0 g|
|Cholesterol 117 mg||39 %|
|Sodium 514 mg||21 %|
|Potassium 193 mg||6 %|
|Total Carbohydrate 4 g||1 %|
|Dietary Fiber 1 g||5 %|
|Sugars 1 g|
|Protein 28 g||55 %|
|Vitamin A||19 %|
|Vitamin C||36 %|
Finally, here are some common questions and cooking tips to achieve your perfect meatloaf:
What Can You Use As a Low Carb Meatloaf Binder Besides Egg?
If you don’t like eggs or parmesan cheese, try replacing it with ½ cup of golden flaxseed meal instead.
When golden flaxseed meal is whisked with water, it becomes gelatinous just like eggs.
The recipe for 1 egg substitute is 1 tablespoon of golden flaxseed meal mixed with three tablespoons of water.
Should You Cover Meatloaf To Keep It Moist In The Oven?
Cook this meatloaf recipe uncovered in the oven as the topping from the meatloaf sauce will keep it moist.
It’s worth noting that the leaner the meat, the dryer and grainer your meatloaf will turn out.
Extra-lean ground meat has less than 10 percent fat (ie. 90-per-cent lean) and covering your meatloaf pan with aluminum foil will help keep it moist.
Lean ground beef has around 17 percent fat, medium ground beef has 23 percent fat and regular ground beef contains, at most, 30 percent fat.
For regular ground beef at 30% fat, you don’t need to cover your meatloaf.
How Long Should You Cook Meatloaf For?
For 2 pounds of ground beef combined with all the ingredients in this recipe, you will need to cook meatloaf for 60 to 70 minutes at 350 degrees F (175 degrees C).
You can also cook your meatloaf faster by using the below duration and temperature:
- Start by baking the meatloaf for 40 minutes at 350 degrees F (175 degrees C)
- Then increase the oven temperature to 400 degrees F (200 degrees C) and continue baking for 15 minutes.
What Should The Internal Temperature For Meatloaf Be?
To check your meatloaf’s internal temperature, you will need a cooking thermometer.
Your meatloaf will be cooked when the internal temperature is 160 degrees F (70 degrees C).
Once it reaches this temperature, pull your meatloaf out of the oven and allow it to rest for 5 minutes.
Your meatloaf will continue to cook while it’s resting and retain its juicy flavor.
What Sides Goes With Meatloaf?
Here are some low carb sides to go with your low carb meatloaf 🙂
- Mashed cauliflower with butter
- Steamed green beans or stir-fried in some olive oil
- Roasted broccoli with sprinkles of sea salt
- Sauteed zucchini with garlic and parmesan flakes
- Boiled or roasted broccolini
- Scalloped zucchini topped with cheddar cheese
How Long Can You Keep Meatloaf In The Fridge?
This meatloaf recipe should be good for 3 to 5 days in the fridge when you refrigerate within two hours of cooking (that’s if you don’t eat it all before then!)
To maximize shelf life and avoid food contamination, refrigerate your meatloaf in an airtight container or wrap tightly with heavy-duty aluminum foil.
Be sure to use quality grass-fed ground beef without any fillers as hamburger ground meat is more processed and doesn’t last long in the fridge (around 2 days).
Can You Freeze Low Carb Meatloaf?
Yes, you can! You can mix all the raw ingredients ahead of time and pop it into the freezer.
Just be sure to wrap your meatloaf tightly to prevent freezer burn and contamination.
If you like to freeze your meatloaf after cooking, allow it to cool completely before freezing or within two hours of cooking.
Easy Low Carb Meatloaf Recipe
Low Carb Meatloaf Ingredients
- 2 lbs Ground beef
- 1.5 cups Cauliflower crumbs (use a processor to blitz into crumbs)
- 1/3 cups Tomato sauce
- 1 tsp Salt
- 1/2 tsp Pepper
- 2 tbp Parsley
- 1/2 cup Parmesan cheese
- 1/4 cup Chopped onion
- 1/2 tsp Garlic Powder
Low Carb / Keto Meatloaf Sauce Ingredients
- 1/2 cup No sugar added Ketchup
- 6 tbsp Low carb brown sugar
- 1 tsp Dry mustard powder
- 2 dashes Worcestershire sauce
- Preheat oven to 350 degrees F (175 degrees C). Mix ground beef and all ingredients together in a large bowl and ensure everything is well mixed.
- Shape the mixture into an oval loaf and pack it firmly into a meatloaf pan. Optional: spread a thick layer of the low carb keto meatloaf sauce evenly on top of the meatloaf. Bake for 1 hour.
- Remove from oven and allow to rest for 5 minutes. Serve with some healthy vegetable sides and enjoy!
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