Low-Carb Meatloaf

There's something about meatloaf that just makes you feel good. 

Maybe it's the simplicity of the recipe—everything goes together in one bowl and then gets baked in the oven. Or maybe it's the memories of eating meatloaf on Sunday nights with your family growing up.

Actually, now that we think about it, maybe it's because meatloaf is full of protein, which has been shown (among its many benefits) to elevate mood [*].

Whatever it is, meatloaf is a classic meal that's delicious and easy to make. And while most of the ingredients are good, there are a few "culprits" in traditional meatloaf recipes that can make it a deal breaker if you're trying to lose weight on a low-carb diet.

This low-carb meatloaf recipe removes those culprits and replaces them with two healthy ingredients that cut the carb count without cutting out flavor. 

Plus, we top it off with a few ingredients you’ve probably never had on meatloaf before. We know once you try it, you'll love it!


Ingredients You’ll Need

  • Ground beef
  • Eggs
  • Almond flour
  • Onions
  • Reduced-sugar ketchup
  • Monterey Jack cheese
  • Pork rinds

Why You’ll Love This Recipe

In terms of classic comfort dishes, meatloaf sits at the top of most lists. It's moist, filling, and relatively simple to make.

On a low-carb diet, though, most traditional meatloaf recipes simply won't cut it.

That's because they're typically made using breadcrumbs, which helps glue everything together and create moisture in the final dish. But it also doubles (or even triples) the number of carbs per serving.

Many recipes are also smothered in ketchup. And you might not know this, but ketchup is (sneakily) full of sugar.

One tablespoon of ketchup can have up to 4 grams of sugar in it [*]. Break that down and you might be surprised to find that ketchup has as much sugar in it, per volume, as a can of Coke.

(We realize you probably aren't consuming enough ketchup to fill a can of Coke in one meal—but the point still stands.)

Our low-carb meatloaf recipe eliminates those two problem items, replacing them with almond flour and low-sugar ketchup.

Almond flour is full of fiber and healthy fats, while unsweetened ketchup still gives you the tangy tomato flavor without ruining your low-carb diet (many store-bought options are Whole30, keto, and paleo approved) [*].

What you end up with is pretty much the same hearty, Sunday-dinner classic that you know and love. The flavors are the same, but you've cut out the two things that make up the majority of the carb/sugar count.

If that's not enough to sell you, check out the three health benefits of this low-carb meatloaf below.


3 Health Benefits of This Low-Carb Meatloaf Recipe

Heart-healthy, protein-packed, and surprisingly low-carb when it comes to a hearty dinner. Check out these 3 health benefits!

  • Almond flour contains heart-healthy fats and fiber: We talked in the previous section about how almond flour eliminates one of the "problem" ingredients for low-carb diets (breadcrumbs). But it doesn't just replace an unhealthy ingredient, it adds benefits, too. Almond flour is full of monounsaturated and polyunsaturated fats, which have been shown to reduce your risk of developing cardiovascular disease [*]. It also contains about 4 grams of fiber per ½ cup, so you're boosting your gut health and staying satiated for hours [*][*].
  • Only 4 grams of net carbs per serving: With breadcrumbs and sugar-packed ketchup out of the way, this recipe is absolutely low-carb approved. There are 6 grams of carbs per serving, but the fiber in it helps drive that number down. You can make this meatloaf if you're on keto, paleo, Whole30 or any other low-carb diet!
  • Ground beef and eggs give you lots of protein: There are 42 grams of protein per serving in this low-carb meatloaf! Protein is an essential macronutrient on a low-carb diet because it helps replace the calories you miss out on from limiting carbs, and serves important roles, like rebuilding muscle tissue and regulating enzymes throughout the body [*]. Plus, science shows eating a high-protein diet is an effective way to promote weight loss as it keeps you full after meals and helps regulate your appetite [*]. A meal like this totally fits the bill!

Other Low-Carb Comfort Food Recipes You Might Like

Low-Carb Meatloaf Recipe


Recipe Information:

  • Yield: 8 slices
  • Serving size: 1 slice
  • Prep time: 15 minutes 
  • Cook time: 1 hour 


  • 2 pounds ground beef (80% lean/20% fat)
  • 2 eggs
  • 1 cup pork rinds, crushed
  • ¼ cup almond flour
  • ¼ cup onion, minced
  • 2 teaspoons Worcestershire sauce
  • ½ cup reduced-sugar ketchup, divided
  • 1½ teaspoons salt
  • ½ teaspoon pepper
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • 1 cup Monterey Jack cheese, shredded


  1. Preheat oven to 350°F. Put all ingredients, except ¼ cup of the reduced-sugar ketchup in a bowl and mix together thoroughly using a fork or by hand.
  2. Spread half of the mixture onto the bottom of an 8x4x2.5 loaf pan. 
  3. Sprinkle one cup of shredded cheese over the mixture and top with remaining half of ground beef.
  4. Bake in the oven for 40 minutes. Remove and slather on the rest of the ketchup. 
  5. Put back in the oven for another 15-20 minutes.
  6. Allow to cool for 15 minutes before slicing.

Nutrition Facts Per Serving:

Calories: 610

  • Fat: 44g
  • Protein: 42g
  • Total Carbohydrates: 6g
  • Fiber: 2g
  • Sugar Alcohol: 0g
  • Net Carbohydrates: 4g


  • Fat: 65%
  • Protein: 27.5%
  • Carbohydrates: 7.5%



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