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Recipe: Keto Meatloaf



I have been focusing a lot of effort lately into creating, structuring, and following through with a meal plan for our household in order to save money on our grocery bill. It's a little tricky for me, with my husband and I eating Keto, my six year old swearing off new food groups each week, and all five of us having big appetites. When you add in the occasional growth spurt or craving, it can be hard to stick to a reasonable budget. Honest to goodness, I think I could easily spend half our monthly income on food if I wouldn't end up getting my electricity turned off. Not because I eat copious amounts of food, but because I make the mistake of shopping without a list, spotting things that are BOGO, buying too much of things I don't need, forgetting things I do, and making multiple aimless trips.

The tiny eaters in my household don't make it any easier - though my eldest is pretty great about eating anything I put in front of her (as long as she can easily identify it) and swears her favorite food is brussel sprouts (I don't totally believe her, but it's OK 😉). My sweet middle child though, strongly dislikes most protein, vegetables... he even swears that he HATES potatoes (usually with a french fry in hand, but I digress). My littlest is 17 months old and she will usually happily eat what is given to her, until she decides she is displeased by it, and chucks it across the house. She's got a great arm. I'll probably sign her up for softball... she'll be a prodigy. Until then though, she tortures me with her insistence upon hurling her food across the kitchen.

Gotta hand it to them - they're some of the cutest picky eaters.

The one thing that my son consistently eats without complaining (for now) is ground beef. Cheeseburgers, ground beef tacos, meatballs, he's good to go. Ground beef is actually the only thing he considers "meat." I can't explain that one. I recalled that we all used to eat meatloaf and remembered that everyone pretty much liked it and it made good leftovers. The only problem being that it called for a lot of breadcrumb filler, and that wouldn't work for Keto.

I've been seeing a lot of people market these "pork panko" breadcrumbs for cooking, but it's essentially just crushed pork rinds and seasoning, and I don't feel like spending money on something I already have in my pantry. I had a couple bags of plain pork rinds from Aldi (they're $1.29 a bag) so I decided just to crush those up and use those as my filler.



Side note, I would really only recommend using ground beef for this recipe, or another type of ground red meat, I haven't tested it with turkey and don't think it would work quite as well.

Recipe for Keto Meatloaf:
- 2 lbs ground beef
- 1 cup crushed pork rinds
- 1 cup sugar free BBQ sauce, divided in half
- 2 eggs, beaten
- 1 tsp salt
- 1 tbs cumin
- 1 tbs garlic powder
- 1 tbs onion powder

Preheat your oven to 375 degrees. Beat your eggs in a separate bowl. It's important to beat them before mixing them in or they will be stringy and weird in your meatloaf.


Combine your meat, eggs, pork "bread crumbs," seasoning, and half of the BBQ sauce in a bowl and mix *just* until they are thoroughly combined. If you "over work" the mixture, your meatloaf will be mushy.


Press your mixture into a small, greased pyrex or loaf pan. I used an 8x12 Pyrex.


Top with the remaining 1/2 cup sugar free BBQ sauce.


Bake at 375 for 45 minutes (add 10-15 minutes if you bake it in a loaf pan).

Enjoy! It's not the prettiest thing ever but it IS meatloaf after all. 😊 This pairs really well with mashed cauliflower and green beans.



This recipe makes 6 servings
Macros: 
290 Calories
2g carbs
19.5g fat
25g protein



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