This easy keto meatloaf recipe (without bread crumbs!) is a low-carb version of classic meatloaf, made with nutrient-dense, grain-free ingredients. It's tender, juicy, and perfect alongside mashed cauliflower, mashed butternut squash and sweet potato, or your vegetable side of choice for a comforting, hearty meal that is sure to be a family favorite.
what makes this low-carb
You might be wondering what sets this low-carb meatloaf recipe apart from other meatloaf recipes out there... and it's all about the add-ins.
Instead of bread crumbs, which is traditionally used in meatloaf for texture and moisture, we're creating our own grain-free and keto-friendly version made with pork rinds, coconut flour, and nutritional yeast.
The combination of ingredients for these homemade keto breadcrumbs creates a flavorful substitute that works the same way.
It makes a juicy and tender keto meatloaf that is super easy to prepare.
And if you'd like to use a different kind of keto breadcrumb, I have several options listed in the recipe notes!
why you'll love it
Meatloaf is a classic comfort food and a great way to prepare ground beef. You can easily add it to your meal prep plans for the week or cook it ahead and enjoy delicious meatloaf leftovers for days.
Here's why you'll love this keto meatloaf recipe:
- there is so much flavor packed into the meat mixture
- it bakes with a sugar-free ketchup that acts as a glaze and caramelizes on top of the meatloaf
- there are only 5 net carbs per serving and zero added sugar
- it is a keto meatloaf recipe without bread crumbs that's also paleo, gluten-free and dairy-free
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.
the best way to bake meatloaf
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 been baking it wrong.
Classic meatloaf recipes call for packing meat tightly into a loaf pan to create that loaf shape. But did you know that meatloaf is best when it is NOT baked in a loaf pan?
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 ditched the loaf pan and tried another baking method. Thanks to Savor the Best and Food 52 and all my other light meatloaf reading, I've finally tried this 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 more surface area for that beautiful glazed crust to form, and it's the same baking method I use in my keto turkey meatloaf recipe.
ingredients for keto meatloaf
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 makes for 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., as long as you're choosing a ground meat with a substantial fat content.
Most traditional 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 actually three: a mix of crushed pork rinds, nutritional yeast, and a small amount of coconut flour (similar to the Panko-style "breadcrumbs" used in my air 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 without breadcrumbs:
- Aromatics: Onion and garlic add savory flavor to your meatloaf.
- Ground beef: I opt for grass-fed beef whenever possible, and for the best results, choose one that is 85/15.
- Keto breadcrumbs: For this recipe, crushed pork rinds, nutritional yeast, and coconut flour create the breadcrumb alternative. For other varieties of low-carb breadcrumbs, check out the recipe notes.
- Flavor add-ins: Tomato paste, coconut aminos (or gluten-free Worcestershire sauce), and dijon mustard add a rich umami flavor along with extra moisture to the meatloaf mixture.
- Large eggs: Choose pasture-raised eggs when possible, for the most nutritional value.
- Seasonings and herbs: Fine sea salt, black pepper, dried oregano, dried thyme, and chopped parsley give the meatloaf a deeply savory flavor.
- Sugar-free ketchup: Make your own with my ketchupglaze mixture that uses tomato paste, white vinegar, salt, onion powder, and coconut aminos. Or use a store-bought sugar-free ketchup (or barbecue sauce) to save a bit of time.
Equipment needed: 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.
a keto meatloaf recipe without bread crumbs
This low carb meatloaf recipe is straightforward and pretty easy to prepare, but it does involve some chopping and crushing the pork rinds.
I usually crush the pork rinds with 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 a look at the recipe (see all the details in the printable recipe card at the bottom of the page for the ingredient amounts and instructions):
- 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.
- 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.
- 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!).
- 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.
- Make the glaze. Whisk together all the glazeingredients 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.
tips for the best keto meatloaf
- 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 and you'll get a delicious golden brown crust.
- Mixing the meat with your hands is the easiest way to make sure sure everything gets combined well.
- The Worcestershire 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 the internal 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 like this one ), you can stir ¼ cup ketchup with the Worcestershire or coconut aminos instead.
variations of meatloaf without breadcrumbs
The wonderful thing about this delicious recipe is that it's incredibly forgiving.
Feel free to swap in different herbs and aromatics based on your preference and what you have on hand.
Tasty variations include like mixing in a little horseradish or blue cheese crumbles.
You can also top the meatloaf with other sauces (like buffalo sauce or barbecue sauce) to create different glaze flavors.
ingredient substitutions
- Coconut flour: If you don't have coconut flour, swap in almond flour. Double the amount since almond flour is not as absorbent as coconut.
- Pork rinds: If you prefer to use a different breadcrumb substitute, you can swap in ¾ cup of these low-carb breadcrumbs or use ½ cup almond flour + 2 tablespoons ground flaxseed + ½ teaspoon garlic powder.
- Ground beef: Substitute it for ground bison or a 50/50 mix of beef and pork. I have not tested this recipe with ground turkey, but I have a feeling it will have slightly different results due to the difference in fat content (and flavor). If you're looking for a turkey version, check out my keto turkey meatloaf recipe.
frequently asked questions
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.
Wrap leftover meatloaf in plastic wrap or place it in an airtight container and keep it refrigerated for up to four days.
Reheat it in the microwave, a toaster oven, regular oven, or air fryer!
This keto meatloaf is an easy one to work into your low-carb dinner rotation!
And if you're lucky, you'll have leftovers for even easier meal prep the next day.
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.
- These easy breakfast meatballs for a quick, ready-to-go protein for your mornings.
- Keto turkey meatloaf with a sweet and savory barbecue sauce glaze!
Easy Keto Meatloaf Recipe without Bread Crumbs
This easy keto meatloaf is a classic, homestyle meatloaf without breadcrumbs! It is full of flavor and is simple to make.
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
- Preheat the oven to 350°F. Line a baking sheet or 13x9 baking dish with parchment paper.
- 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.
- 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.
- Add the nutritional yeast and coconut flour, pulsing a few more times to mix.
- 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.
- 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).
- Use your hands to mix the meat, just until everything is well combined (be careful to not over-mix).
- 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.
- 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.
- 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 1Amount Per Serving Calories 387Total Fat 21gSaturated Fat 7gTrans Fat 0gUnsaturated Fat 13gCholesterol 125mgSodium 943mgCarbohydrates 7gNet Carbohydrates 5gFiber 1gSugar 3gProtein 42g
This nutritional information is approximate and is provided for convenience as a courtesy.
Red says
I want to make it just like the picture but it's not clear what sides those r 😭 cauliflower mash? And what kind of green?
Abby says
Yes, cauliflower mash is pictured here! And the greens are a simple sauteéd kale with butter/garlic.