Looking for a way to spice up this week’s meal prep?
Try this tasty keto meatloaf to add some variety to your weekly menu. With only 2 grams of net carbs per slice, this meatloaf recipe is sure to help you stay in ketosis, keep you satiated, and provide you with some nutrient-density. Plus, this low-carb dish is perfect for feeding the entire family or giving you enough leftovers to last throughout the week.
How to Make Low-Carb Meatloaf
Traditional meatloaf recipes use breadcrumbs to prevent the ground meat (typically ground beef, ground pork, or ground turkey) from falling apart. Gluten-free versions substitute flaxseed meal, coconut flour, or almond flour for the same reason.
Fact: Breadcrumbs or a gluten-free alternative are completely unnecessary. It’s the eggs — not flour or breadcrumbs — that hold the mixture together. In this easy keto meatloaf recipe, you’ll use none of the above. Instead, you’ll simply combine grass-fed ground beef and eggs with nutritional yeast and herbs for flavor.
If you absolutely must have breadcrumbs in your meatloaf to achieve your preferred texture, try adding some crushed pork rinds instead.
Rather than tossing them in the blender, you may want to roll over them with a rolling pin to get the texture you want. Bonus: Pork rinds are gluten-free.
In the low-carb dinner recipe below, you’ll use avocado oil, nutritional yeast, fresh herbs, and black pepper for flavor. Many meatloaf recipes call for condiments that may be loaded with sugar or other unwanted ingredients — like sugary red sauces or BBQ sauce.
Watch out for recipes containing Worcestershire sauce, which typically contains gluten. And check the carb count on the label since some Worcestershire sauce brands contain a surprising amount of sugar.
Ketchup is another source of hidden sugar, check the carb count on that too. Sugar-free ketchup is an option if you don’t want to make your own keto ketchup.
Recipes calling for tomato paste or coconut aminos (a substitute for soy sauce) should be fine. Tomato sauce can also be a hidden source of sugar, so you may want to stick with tomato paste unless you can find sugar-free sauce.
Selecting Quality Ingredients
When selecting ingredients for your keto meatloaf, remember that quality counts. Always choose the highest quality ingredients you can afford. This means grass-fed, organic beef and pasture-raised eggs.
But is grass-fed beef really more nutritious than grain-fed beef? It sure is. Grass-fed ground beef contains more vitamins, minerals, antioxidants, and a higher ratio of healthy fats than grain-fed beef[*].
Below are some of the specific benefits of grass-fed beef. Compared to its grain-fed counterpart, grass-fed beef is:
- Abundant in CLA (conjugated linoleic acid)
- Rich in omega-3 fatty acids
- Full of vitamins and antioxidants
Abundant in CLA
Grass-fed beef contains CLA, conjugated linoleic acid, which is a fatty acid present in meat and dairy products. According to in vitro and some in vivo models, CLA may aid in the fight against cancer and possibly inhibit tumor growth[*]. Research also suggests it may help support healthy body weight[*].
A diet loaded with healthy fats like CLA can have a direct impact on your blood sugar levels. The Journal of Endocrinology and Metabolism looked at the effects of healthy fats on insulin levels in obese children. This study found that 37% of the patients treated with healthy fats, CLA in particular, showed improved insulin sensitivity[*].
Rich in Omega-3 Fatty Acids
Grass-fed beef is rich in omega-3 fatty acids, especially when compared to grain-fed beef. Omega-3 fatty acids provide a number of benefits for your heart. They may reduce inflammation, improve mood, boost immunity, lower blood pressure, improve skin health, and reduce cardiovascular disease.
At one point, humans consumed a 1:1 ratio between omega-3 and omega-6 fatty acids. Today, you might consume 10 times more omega-6 fatty acids than omega-3s. This is primarily caused by the widespread use of seed oils — such as canola and vegetable oil — in cooking[*].
You can take omega-3 fatty acids in supplement form or eat more fatty fish and grass-fed beef. But you have to get them from outside sources — your body can’t make omega-3s on its own.
According to many studies, consuming omega-3 fatty acids reduces multiple cardiovascular risk factors. It has been shown to have a beneficial impact on blood pressure, exercise capacity, heart rate, and coronary blood flow[*][*]. There is also strong evidence supporting the role of omega-3 fatty acids in preventing cardiac death[*].
Full of Vitamins and Antioxidants
Grass-fed beef contains more vitamins and minerals than grain-fed beef. Several studies show that grass-fed beef contains more vitamins A and E. Vitamin A is essential for good vision and a healthy reproductive and immune system[*]. Vitamin E acts as an antioxidant in your body, preventing free radicals, boosting the immune system, and preventing blood clots[*].
Grass-fed beef also contains more of the antioxidants glutathione and superoxide dismutase compared to grain-fed beef[*].
Glutathione is your body’s master antioxidants and helps build and repair muscle tissue, make proteins in the body, and support the immune system[*]. Superoxide dismutase is an enzyme that breaks down potentially harmful molecules in cells, preventing damage to tissues[*].
Add This Keto Meatloaf Recipe to Your Weekly Meal Prep
Low-carb recipes don’t have to be boring. This easy keto meatloaf is the perfect fit for your keto diet and also works for paleo.
To prepare, you’ll need a loaf pan, a large bowl, and a food processor. Carve out 10 minutes for prep time and preheat your oven to 400°F. The meatloaf takes roughly 50-60 minutes to cook.
Like many keto recipes, this keto meatloaf makes it possible to enjoy your favorite comfort foods with a few healthy ingredient swaps. If you want to add it your regular meal plan, try experimenting with keto-friendly ideas to keep things exciting.
Crumble a few bacon bits on top, bake in some cheddar or mozzarella cheese, or sprinkle a little parmesan on top.
Remember to source quality ingredients, choose healthy fats, and avoid unwanted carbs such as sugary condiments and traditional breadcrumbs.Print
Delicious Low-Carb Keto Meatloaf
Meatloaf is the ultimate comfort food and the perfect main course for busy nights. Serve it with low-carb veggies on the side such as cauliflower, broccoli, or zucchini.
- Prep Time: 10 minutes
- Cook Time: 50 minutes
- Total Time: 1 hour
- Yield: 6 1x
- Category: Dinner
- Cuisine: Turkish
- Preheat oven to 400℉.
- In a large bowl, mix the ground beef, salt, black pepper, and nutritional yeast.
- In a blender or food processor mix the eggs, oil, herbs, and garlic. Blend until the eggs are frothy and the herbs, lemon, and garlic are minced and mixed.
- Add the egg blend to the beef and mix to combine.
- Add the beef mixture to a small 8×4 loaf pan. Smooth and flatten out.
- Set on the middle rack and bake for 50-60 minutes, until the top is golden brown.
- Carefully remove from the oven and tilt the loaf pan over the sink to drain any fluid. Let it cool for 5-10 minutes before slicing.
- Garnish with fresh lemon and enjoy.
- Calories: 344
- Fat: 29g
- Carbohydrates: 4g
- Fiber: 2g
- Protein: 33g