Beef Pork Coconut Flour Meat Loaf

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This easy keto meatloaf recipe without bread crumbs is a low-carb version of classic meatloaf, made without the high-carb bread or regular ketchup. The best part? You would never even know!

Serve a slice alongside mashed cauliflower or green beans or your side of choice for a comforting, hearty meal that is sure to be a family favorite.

What makes this the best? This juicy and tender keto meatloaf with pork rinds (instead of bread crumbs) is full of flavor and is super easy to prep!

The baking method gives it a beautiful, toasted crust. Say goodbye to sad, soggy meatloaf, and embrace all the deliciousness going on in this low carb meatloaf recipe.

why you'll love it

Meatloaf is a classic comfort food and a great way to prepare ground beef. You can easily work this into your meal prep plans for the week or cook it in advance and enjoy delicious meatloaf leftovers for days.

Here's why this is the best keto meatloaf recipe:

• there is so much flavor packed into the meat mixture
• it bakes with a homemade sugar-free ketchup that caramelizes on top of the meatloaf
• there are only 5 net carbs per serving and zero added sugar
• it is a keto meatloaf recipe that's also paleo, gluten-free and dairy free

Add this low-carb meatloaf to the list of keto recipes your whole family will absolutely love!

why this is the best meatloaf recipe

I've recently been enlightened when it comes to all things meatloaf.

I've been making it wrong my entire life.

Actually, it's more like I've beenbakingit wrong.

Did you know that meatloaf is best when it is NOT baked in a loaf pan? Because I didn't.

Truthfully, I've been working on this recipe for some time to get the perfect, not-dry-but-not-crumbly, flavorful and EASY low-carb meatloaf recipe without bread crumbs. But I was never really happy with how it baked.

Until I baked it without a loaf pan. Thanks toSavor the Best andFood 52 and all my other light meatloaf reading, I've finally triedthis baking method: patting the meat into a loaf shape, then roasting it on a baking sheet or a larger casserole dish.

Why? The breathing room allows the meat to bake and that ketchup-liked tomato sauce to caramelize nicely on the top and edges rather than steam, which is exactly what it does when packed into a tight loaf pan.

It results in a beautiful glazed crust, without that cooked ground beef goo that always seems to pool at the top when it's baked in a tighter pan (if you've made meatloaf before, youknow).

the ingredients

For this low-carb meatloaf recipe, I typically use grass-fed ground beef with a higher fat ratio. It gives it an incredibly delicious flavor and results in an extra moist meatloaf. You can definitely swap in other ground meats of choice like lean ground beef, bison, ground Italian sausage, ground pork, etc.

Most meatloaf recipes call for breadcrumbs or some sort of bread. Along with the egg, the bread crumbs act as a binder.

For a low-carb take, my keto meatloaf recipe uses a special breadcrumb substitute. The secret ingredient? It's actuallythree: a mix of crushed pork rinds,nutritional yeast, and a small amount of coconut flour (similar to the Panko-style "breadcrumbs" used in myair fryer cauliflower recipe).

The combination holds the meatloaf together perfectly and there's such a small amount of coconut flour that it doesn't make the meatloaf dense.

Here are the ingredients you will need to make keto meatloaf with pork rinds:

• avocado oil or olive oil
• onion, any variety
• garlic
• ground beef (grass-fed when possible)
• crushed pork rinds
• nutritional yeast
• coconut flour
• tomato paste
• eggs (pasture-raised when possible)
• coconut aminos orgluten-free Worcestershire sauce (you can also substitute tamari, a gluten-free soy sauce)
• Dijon mustard, stone-ground or brown mustard
• salt
• pepper
• dried oregano
• dried thyme
• chopped parsley (optional)

And for the sugar-free ketchup mixture:

• tomato paste
• white vinegar
• salt
• onion powder
• coconut aminos (or Worcestershire sauce)

As for special equipment, all you need is a large bowl and a sheet pan lined with parchment paper. A meat thermometer is also helpful if you'd like to check the internal temperature of the meat.

my keto meatloaf recipe without bread crumbs

This low-carb meatloaf recipe is straightforward and is pretty easy to prepare, but there is some chopping involved along with the step of crushing the pork rinds. I do this using a high-speed blender but you can certainly use a food processor or place them in a sealable bag and crush with a meat mallet (or rolling pin!).

Here's my keto meatloaf recipe without bread crumbs (see all the details in the full recipe card at the bottom of the page):

1. Cook the onions and garlic. In a medium skillet, heat the oil and cook the chopped onions for a few minutes to soften. Stir in the garlic, them remove from heat.
2. Make the keto bread crumbs. In a blender or food processor, pulse the pork rinds until they are crumbs, adding more pork rinds as needed (you should have 1 full cup of crushed rinds altogether). Add the coconut flour and nutritional yeast, pulsing a few times to mix.
3. Mix the meat. Crumble the ground beef into a large mixing bowl. Add the pork rind mixture and the cooked onion/garlic. In a separate bowl, combine the tomato paste, eggs, coconut aminos or Worcestershire sauce, mustard, salt, pepper and dried herbs. Pour it into the ground beef mixture, then use your hands to mix just until everything is well combined (don't over-mix!).
4. Shape and bake the keto meatloaf. Transfer the meat to a parchment-lined baking sheet or wide casserole dish. Shape and pat it into a loaf- about 9 x 5" in size. Bake at 350°F for 1 hour, adding the glaze after it has baked for 30 minutes.
5. Make the glaze.Whisk together all the glaze ingredients in a small dish. Spoon it on top of the meatloaf after 30 minutes of baking. Return the meatloaf to the oven and bake for the remaining 30 minutes.

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low-carb meatloaf tips

• Re-emphasizing this:use a baking sheet or large casserole dish instead of a loaf pan! Trust me, you'll be so glad you did. The grease and juices will drain onto the baking sheet instead of pooling on top.

• Mixing the meat with your hands is the easiest way to make sure sure everything gets combined well.

• TheWorcestershire sauce and coconut aminos are interchangeable. Use whichever one you have for the meatloaf and glaze.

• Cooking the onions allows them to soften and prevents crunchy onion bits in the meatloaf.

• The meatloaf is done when theinternal temperature in the center of the meatloaf registers 155°F. If it's close, remove it from the oven and let it rest for 5-10 minutes- it will continue cooking as it cools.

• About the unsweetened ketchup glaze: For a sweeter glaze, stir in a few drops of liquid monk fruit sweetener or stevia (to taste). If you have a keto-friendly ketchup (without added sugars likethis one ), you can stir ¼ cup ketchup with the Worcestershire or coconut aminos instead.

• Optional add-ins: Horseradish, blue cheese crumbles, or parmesan cheese are all delicious add-ins that are keto diet friendly.

ingredient substitutions

• If you don't have coconut flour, swap in almond flour. Double the amount since almond flour is not as absorbent as coconut.

• This meatloaf recipe is pretty forgiving and you can swap in different herbs and aromatics based on your preference and what you have on hand. Garlic powder replace fresh garlic, or dried Italian seasoning can be used instead of the individual seasonings. Add a dash of chili powder if you'd like a touch of heat. Feel free to play around with the add-ins!

• I have not tested this recipe with ground turkey but I have a feeling it will have slightly different results due to the difference of fat content (and flavor). If you give it a try, let me know how it works!

frequently asked questions

What can I use instead of breadcrumbs for keto meatloaf?

There are many keto meatloaf recipes out there and some call for almond flour, flax seed meal, pork rinds (like mine), etc. All of these will work as a breadcrumb replacement, but I like this keto meatloaf with pork rinds, nutritional yeast and coconut flour because it gives the meatloaf a really nice texture and adds to the flavor of the meat.

What can you use as a binder in meatloaf?

Don't skip the eggs! They act as a binder and lighten up the meat.

Is tomato paste keto friendly?

Tomato paste is a keto-friendly ingredient as long as you're careful about the brand you're using (some include added sugars). Choose a tomato paste that has zero grams of added sugar. I've made this keto meatloaf with regular tomato paste and Cento double concentrated tomato paste (in a tube) and both work well using the same amount. It's such a small amount and when divided into each portion, the carb and sugar count remains very low.

How do I store meatloaf?

Wrap leftover meatloaf in plastic wrap or place it in an airtight container and keep it refrigerated for up to four days.

This keto meatloaf recipe without bread crumbs is an easy one to work into your low carb diet dinner rotation! If you're lucky, you'll have leftovers for even easier meal prep the next day. Serve this withcauliflower risotto, sautéed veggies orcauliflower mash for an extra hearty, comforting meal.

you might also love...

• Harissa chicken thighs with roasted vegetables, an easy, one-pan dinner with big, bold, harissa flavor
• This low-carb spaghetti sauce recipe for a simple sauce free of added sugar
• Crispy air fryer broccoli, aka the EASIEST of easy sides
• This roundup of ground beef dinner ideas from 40 different food bloggers

Ingredients

keto meatloaf

• 2 tablespoons olive oil or avocado oil
• 1 medium onion, chopped
• 2 teaspoons minced garlic
• 2 pounds ground beef, grass-fed when possible* (choose ground beef with higher fat content)
• 2-3 cups whole pork rinds (to make 1 cup crushed pork rinds)
• 2 tablespoons nutritional yeast
• 1 tablespoon coconut flour
• 1 tablespoon tomato paste
• 2 eggs
• 2 tablespoons gluten-free Worcestershire sauce (or coconut aminos)
• 1 tablespoon Dijon or stone-ground mustard
• 1 teaspoon dried oregano
• ½ teaspoon dried thyme
• ½ teaspoon salt
• 1 teaspoon ground pepper
• 2 tablespoons fresh parsley, chopped small (optional)

for the meatloaf glaze

• 2 tablespoons tomato paste
• ½ teaspoon salt
• ¼ teaspoon onion powder
• 1 teaspoon white vinegar
• 2 tablespoons gluten-free Worcestershire sauce or coconut aminos
• 1 tablespoon water

Instructions

1. Preheat the oven to 350°F. Line a baking sheet or 13x9 baking dish with parchment paper.
2. In a frying pan or skillet, heat the oil over medium heat until it glistens. Add the chopped onion and cook for about 5 minutes to let it soften. Stir in the minced garlic and cook another 30 seconds, then remove the pan from the heat and set it aside to cool.
3. To crush the pork rinds, add about 2 cups of whole pork rinds to a blender or food processor, then pulse until they are crumbs. You will need 1 cup total of crushed pork rinds.
4. Add the nutritional yeast and coconut flour, pulsing a few more times to mix.
5. Crumble the ground beef into a large mixing bowl, breaking it apart with a spoon or your hands. Add the pork rind mixture and the cooked onion/garlic.
6. In a small bowl, stir together the 1 tablespoon of tomato paste, eggs, 2 tablespoons of Worcestershire sauce (or coconut aminos), mustard, spices and salt and pepper. Pour it into the ground beef mixture and add the chopped parsley (optional).
7. Use your hands to mix the meat, just until everything is well combined (be careful to not over-mix).
8. Transfer the meat to the baking sheet or casserole dish. Shape it into a loaf- about 9 x 5". Bake for 1 hour, pouring the glaze over the top after the first 30 minutes of baking.
9. To make the glaze: whisk together all of the glaze ingredients in a small dish. After the meatloaf has baked for 30 minutes, spoon the glaze over the top of the meatloaf and return it to the oven to continue baking for the remaining 30 minutes. It is done when the internal temperature reaches 155°F.
10. Remove the meatloaf from the oven and let it rest for 5-10 minutes before serving.

Notes

You can substitute ½ pound- 1 pound of the ground beef for ground pork, ground bison, or ground Italian sausage.

Since this keto meatloaf contains pork rinds and nutritional yeast which both add saltiness to the meat, you will only need ½ teaspoon of extra salt.

Cooking the onions allows them to soften and prevents crunchy onion bits in the meatloaf.

About the glaze: For a sweeter glaze, stir in a few drops of liquid monk fruit sweetener or stevia (to taste). If you have a keto-friendly ketchup (without added sugars like this one), you can make a glaze with ¼ cup ketchup + Worcestershire or coconut aminos instead.

Using a baking sheet or large casserole dish instead of a loaf pan allows the meatloaf to get a nice, golden crust on the outer edges and makes the glaze more caramelized and "sticky."

The meatloaf is done when the internal temperature registers 155°F. If you check it and it's close, remove it from the oven and let it rest for 5-10 minutes- it will continue cooking as it cools.

Optional add-ins: You can replace the dried herbs with the same amount of Italian seasoning. And feel free to modify if desired- horseradish, blue cheese crumbles, or parmesan are all delicious, keto-friendly add-ins.

Leftovers will keep well in the fridge, covered, for up to 5 days.

Nutrition Information:

Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 387 Total Fat: 21g Saturated Fat: 7g Trans Fat: 0g Unsaturated Fat: 13g Cholesterol: 125mg Sodium: 943mg Carbohydrates: 7g Net Carbohydrates: 5g Fiber: 1g Sugar: 3g Protein: 42g

This nutritional information is approximate and is provided for convenience as a courtesy.

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Source: https://stemandspoon.com/keto-meatloaf-recipe-low-carb-gluten-free-dairy-free/

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