Amazing Keto Meatloaf: It’s Paradise by the Stovetop Lights!

Amazing Keto Meatloaf: It’s Paradise by the Stovetop Lights!
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Meatloaf is a dish that has been around for a long time and is thought to have originated from traditional German, Scandinavian, and Belgian dishes. The dish varies widely based on the nation, the state, the region, or the household… Just ask my mother… Many a heated debate has broken out over whose meatloaf is the best and who is in fact preparing the dish correctly! It is me. I am correct.

In America, the meatloaf we know (and most of us love) developed during the depression with fillers like crackers or bread crumbs (my mother uses oatmeal) added to help stretch the meat. The tradition of including these fillers continues, and the loaf is typically topped with a sauce or glaze that creates a yummy crust while it bakes.

In our household meatloaf is a repeat in the dinner rotation, so having a keto-friendly version of this family favorite was crucial!

sliced keto meatloaf from

Why We Love This Meatloaf Recipe

  • Family friendly
  • Leftovers make yummy sandwiches!
  • Easy to make

What You Will Need

  • Mixing Bowl
  • Baking Dish
  • Measuring Cups
  • Measuring Spoons/Or alternatively measure the salt pepper and herbs with your heart!
  • Blender or Food Processor (I love my Ninja with smoothie cups and food processor attachment!)

How to Make Keto Meatloaf

The Crumbs

There are a few different substitutes that can be used for the breadcrumbs when making a keto meatloaf. Some people use a product called Nutcrumbs, which is exactly what is sounds like, crushed and seasoned nuts. Some people just add shredded cheese, and others don’t add any kind of filler or binder.

I wanted to keep the lighter texture of the depression-era meatloaf that I knew and loved, so opted to keep the filler. I used a combination of ground-up pork rinds (I buy big containers of these because they can be used for recipes as well as snacks!), almond flour, parmesan cheese, and herbs and seasonings. This bread crumb mixture, sans the cheese, is the same crumb mixture that I use in my Keto Onion Ring Recipe!

pork “breadcrumbs” from

The Glaze

The glaze that is used on a meatloaf tends to vary as much as the dish itself. Some people will just put ketchup or barbeque sauce on top, but I choose to create a sort of tangy homemade barbeque sauce that is more reminiscent of vinegar-based Carolina bbq sauce than it is of a dark sugary bbq sauce.

I combine keto-friendly ketchup (for this recipe I used Primal Kitchens Ketchup) with yellow mustard, Worcestershire, and a brown sugar substitute. To this, I added a Tuscan spice blend and salt, pepper, and garlic powder.

Mixing It Up!

The great thing about meatloaf is that you can change it up! You can change the flavor profile of this dish by changing up the spices, veggies, or cheeses that you mix into it.

Also, DON’T OVER-MIX IT! When you get in there, with your hands, to mix everything up it is important not to over-mix the loaf! This can create a dry and dense loaf.

Keto Meatloaf Ingredients from
Keto Meatloaf
meatloaf with green beans and a cheddar biscuit

Keto Meatloaf
This keto meatloaf is made using a pork rind, almond flour, and parmesan cheese "breadcrumb". It is topped with a zesty homemade keto barbeque sauce, and it is a family favorite!
5 from 1 vote
Prep Time 15 mins
Cook Time 1 hr
Total Time 1 hr 15 mins
Course Main Course
Cuisine American
Servings 8
Calories 266 kcal


  • blender
  • baking dish
  • mixing bowl



  • 2 oz pork rinds ground
  • ¼ cup almond flour
  • 2 tbsp parmesan cheese
  • ½ tsp salt
  • ½ tsp garlic powder
  • ¼ tsp onion powder
  • 2 tsp Italian herbs or favorite herb blend


  • 1.5 lbs ground beef
  • ½ onion finely diced
  • 3 cloves fresh garlic
  • 1 whole egg
  • 2 tsp salt
  • 1 tsp black pepper
  • 3 tsp Italian herbs or favorite herb blend


  • 5 tbsp Primal Kitchens Ketchup
  • 3 tbsp yellow mustard
  • 1 tsp Worcestershire sauce
  • 1 tbsp brown sugar substitute
  • salt, pepper, and herbs to taste



  • In a blender or food processor combine all of the ingredients for the breadcrumbs and process until finely crumbed.

The Glaze

  • Combine the ketchup, mustard, sugar substitute, Worcestershire, and seasonings and whisk together until well combined.


  • Preheat the oven to 375°
  • Combine the ground beef, salt, pepper, herbs, onion, garlic, egg, and the crumbs in a mixing bowl.
  • Mix until just combined.
  • Transfer to a baking dish and form the mixture into the desired shape.
  • Spread the glaze over the top and sides of the meatloaf.
  • Place in the oven and bake at 375° for 1 hour, or until the house starts to smell really good (and the loaf reaches an internal temperature of 160°F)!


Nutrition Information for 1 Serving 
Calories: 266
Fat: 14g
Net Carbs: 2.2g
Protein: 30g 
Keyword dinner, keto, meatloaf

Let’s Eat!

This keto meatloaf is delicious paired with all kinds of keto-friendly veggies! I served it up with green beans almondine and my Keto Cheddar Garlic Biscuits. I would love to hear all about how you dressed up this dish! Let me know in the comments below! As always, happy snacking!

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