Free Printable: Low Carb & Keto Food List

Why You Need My Keto Meatloaf Recipe
Ingredients & Substitutions
How To Make Keto Meatloaf
My Recipe Tips
Serving Ideas
More Keto Comfort Food Recipes
Keto Meatloaf (Low Carb, Easy, Tender) Recipe card
Recipe Reviews

Cold weather has never been my friend, but since I spent most of my life living in Minnesota, there was only one thing left to do: Eat all the warm comfort food. I’ve been making this keto meatloaf every winter since 2017 while waiting for spring to come. And every year, the tender texture and meaty flavor steals my heart. My low carb keto meatloaf recipe might not totally chase away your winter blues, but it sure makes you feel cozy and warm inside. I rotate it with my low carb soups and keto casseroles for those comfort food cravings. Make it with me!

Why You Need My Keto Meatloaf Recipe

Moist, tender, and flavorful – Every bite is soft, velvety, and juicy, with undertones of garlic, onions, herbs, and tomatoes. In fact, it’s so tender that it almost falls apart, but I’ll choose that over a tough, dry one any day. (I do have some tips for you below if you like it firmer.)
Easy to make – Other than my almond flour, you’ll only need common grocery store staples to make my low carb meatloaf recipe. And the prep is quick, about 10 minutes.
Keto friendly and gluten free – It’s got only 3g net carbs per slice, and I only use clean ingredients. Nothing processed.
Family friendly – Sure, it’s a keto meatloaf, but your whole family can enjoy it, even if some of them aren’t low carb! I serve it with cauliflower mashed potatoes for my husband and me, and actual potatoes for my kids. (See my other serving ideas below .)

Juicy, tender keto meatloaf on a platter with glaze and fresh parsley garnish. - 3

Ingredients & Substitutions

Here I explain the best ingredients for my easy keto meatloaf recipe, what each one does, and substitution options. For measurements, see the recipe card .

Main Ingredients:

Ground Beef – I recommend 85/15 beef, because it’s not too lean or too greasy. Very lean beef is more prone to drying out, but ground beef that’s very high in fat tends to shrink a lot when you bake the loaf. You could also use ground turkey.
Wholesome Yum Blanched Almond Flour – Breadcrumbs are the main reason that meatloaf is not great for a keto diet , so I use this instead. It’s ground extra fine, giving you a better texture than other brands. I’ve got other binder options here .
Aromatics – Garlic and onions! I highly recommend fresh ones for keto meatloaf, but you can substitute 1 teaspoon each of garlic powder and onion powder if you need to.
Tomato Paste – It’s very concentrated but higher in carbs, so I only use a little bit. Don’t use tomato sauce, which is less potent and more runny.
Worcestershire Sauce – This does add a bit of sugar, but because it’s a small amount for a whole loaf, it doesn’t change the carb count per serving much. I use this gluten-free brand . You can omit it, but I highly recommend it for flavor — I add it to my keto chili for the same reason. If you want a cleaner or paleo meatloaf option, substitute coconut aminos.
Eggs – Use whole, large eggs. Flax eggs would probably work, but your meatloaf will be less sturdy.
Seasonings – Just my homemade Italian seasoning (or store-bought is fine too), sea salt, and black pepper.
Sugar-Free Ketchup – This is my (optional) simple glaze! You can use store-bought — this one is my favorite with clean ingredients — or make my keto ketchup yourself.

Labeled bowls of ground beef, almond flour, eggs, garlic, onions, tomato paste, Worcestershire sauce, ketchup, and seasonings. - 4

Binding Options:

I’ve experimented with multiple low carb substitutes for breadcrumbs. You need something to hold the low carb meatloaf together! Here are your choices:

Almond Flour – My favorite way to make this keto meatloaf recipe is with almond flour, which is why it’s the default on my recipe card below. I find that it creates the best texture.
Coconut Flour – I don’t recommend coconut flour for meatloaf, because it absorbs a lot of moisture and can dry it out. If you still want to try it, I recommend starting with just 2 tablespoons of coconut flour and adding an extra egg.
Crushed Pork Rinds – These are a popular keto replacement for breadcrumbs, because they have texture and are zero carb. If you want to make your keto meatloaf with pork rinds, they can replace the almond flour 1:1 and would make this recipe nut-free. You can crush your own by pulsing them in a blender or food processor, or buy these that are already crushed for you.
Grated Parmesan Cheese – The loaf comes out too dense if using only parmesan as the binder, but you can replace half of the almond flour with parmesan, which does make it more sturdy.

How To Make Keto Meatloaf

I have step-by-step photos here to help you visualize the recipe. For full instructions, including amounts and temperatures, see the recipe card .

Mix the base ingredients. In a large bowl, combine all the ingredients except the meat and ketchup.
Add the beef. Mix until fully incorporated. Be careful not to overmix.

Onions, garlic, tomato paste Worcestershire sauce, eggs, Italian seasoning, salt, and pepper mixed in a bowl. - 5

Ground beef added to the bowl and mixed in. - 6

Form and bake. Transfer the meat mixture to a large baking dish, form into a loaf shape, and bake for 30 minutes.
Brush on the “glaze”. If using ketchup, brush ketchup on top of the partially cooked loaf.
Bake again. Return to the oven and bake until cooked through. (See my tips below to ensure that your keto meatloaf recipe turns out moist, and what to do if you want a shiny glaze.)

Shaped low carb meatloaf in a baking dish, before baking. - 7

Brushing partially baked keto meatloaf with sugar-free ketchup. - 8

Let it rest. This step is important for the right texture! After removing from the oven, tent the top with foil and wait 10 minutes before slicing. This makes the low carb meatloaf more juicy and easier to slice. I also garnish mine with fresh parsley.

Finished keto meatloaf recipe, sliced and ready to enjoy. - 9

My Recipe Tips

For a firmer, more sturdy meatloaf, increase the almond flour or add parmesan cheese. If getting neat slices is important to you, use 2/3 cup of the flour instead of 1/2 cup, or replace half of the almond flour with parmesan. The tradeoff is it’s sturdier, but less tender. I prefer the tenderness!
Grating the onion instead of dicing also helps with firmness. I diced my onions and like the variance in texture (plus it’s easier), but the low carb meatloaf does stay together better if you grate them.
Mix gently, and not too much. If you overmix, your meatloaf can turn out dry and tough. This is why I combine all the other ingredients first before adding the beef.
You can taste test for seasonings. I’ve tested my keto meatloaf extensively, but if you want to confirm that the seasonings are the way you like them, you can cook a small piece of the meat mixture in a skillet on the stove. That way, you can make adjustments before you bake the entire loaf.
The pan you use makes a difference. I originally used a loaf pan, but now prefer a large baking dish or sheet pan. (This is my go-to baking dish , shown in the pictures.) Although a loaf pan does a better job of locking in moisture (because the meat “steams” in there a bit), it reminds me a bit of cafeteria meatloaf. A larger pan creates more surface area on the loaf for browning and caramelization.
Form the loaf gently. Packing it too tightly can also lead to a dense, tough texture.
Don’t overcook. A popular recommendation is to cook meat to 165 degrees F, but because the temperature continues to rise as the meatloaf rests, I find the end result too dry if you wait for it to reach 165 while still in the oven. I use a probe thermometer and set it to 160 degrees F instead. A regular meat thermometer also works. The internal temperature will rise another 5 degrees while resting.
For a shinier glaze, brush the ketchup on at the end. My keto meatloaf recipe has you brush it on part-way through, but it looks prettier (and still tastes delicious) if you just do it after baking.
Slice with a serrated bread knife. A final word of warning if it’s not clear yet — this loaf is very tender, so it falls apart more easily than a regular one. A serrated knife works much better than a chef’s knife.

Slices of keto meatloaf plated with green beans and mashed cauliflower. - 11

Serving Ideas

My go-to way to serve keto meatloaf is with my mashed cauliflower and garlicky roasted green beans , as pictured above. You can also make regular mashed potatoes or even oven roasted potatoes for family members that aren’t low carb. Sometimes I add a Caesar salad (skip the croutons for keto) to balance out the heavier main dish.

If you want a green veggie but are not a fan of green beans, my cheesy brussels sprouts casserole or roasted broccoli and cauliflower are great options. Check my list of keto vegetables for more ideas!

More Keto Comfort Food Recipes

Looking for more low carb comfort food? Below are some of my most popular ones. I also have 100 more in my Easy Keto Carboholics’ Cookbook !

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

1/2 cup Wholesome Yum Blanched Almond Flour ▢
1/2 large Onion (diced) ▢
8 cloves Garlic (minced) ▢
3 oz Tomato paste ▢
2 tbsp Worcestershire sauce (or coconut aminos) ▢
2 large Eggs ▢
1 tbsp Italian seasoning ▢
2 tsp Sea salt ▢
1/2 tsp Black pepper ▢
2 lb Ground beef ▢
1/2 cup Sugar-free ketchup (optional)** ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Preheat the oven to 350 degrees F (177 degrees C).
In a large bowl, combine all ingredients except the beef and ketchup, and mix. Then add meat and mix until fully incorporated. Avoid overmixing.
Transfer the mixture into a large baking dish and form into a loaf shape. Bake for 30 minutes .
Spread the ketchup on top of the meatloaf (if using). Return to the oven and bake for 25-45 more minutes , until cooked through and the internal temperature reaches 160 degrees F (71 degrees C). (Time will vary depending on thickness of the loaf.) For best results, use a probe thermometer , which will beep when it’s done so you don’t have to keep checking.
Rest for 10 minutes before slicing. The internal temperature should rise another 5 degrees F. Slice carefully using a serrated bread knife (not a chef’s knife).

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Maya’s Recipe Notes

Serving size: 1 3/4″-thick slice

Tips: Check out my recipe tips above to help you adjust the consistency of your meatloaf (firmer and more sturdy, versus more tender), how to taste test the seasonings, the best pan to use, how to slice it neatly, and more.
Make ahead: You can easily make keto meatloaf 1-2 days in advance without cooking it. Cover tightly with plastic wrap and store in the fridge.
Store after cooking: Keep leftovers in an airtight container in the fridge for up to 2-3 days.
Meal prep: I like to portion out slices into individual serving containers with some mashed cauliflower for ready-to-heat lunches.
Reheat: Heating in the microwave works just fine, or you can use the oven at 350 degrees F.
Freeze: You can freeze the entire loaf (either before or after baking) for up to 3-4 months. Sometimes I wrap individual slices so that I can grab them as needed.
Note on nutrition info: It does not include ketchup, which will vary by brand and is optional. I like to use my homemade sugar-free ketchup .

📖 Want more recipes like this? Find this one and many more in my Keto Freezer Meal System !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

Keto Meatloaf

Free Printable: Low Carb & Keto Food List

Want The Keto Cheat Sheet Printable PDF System?
The Basic Keto Meal Formula
Understanding Macros
Keto Food Swaps
Keto Food List
Electrolyte Basics
Keto Diet Types
Want The Keto Cheat Sheet Printable PDF System?
Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Keto Cheat Sheet System - printable pdf's and ebooks - 14

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
Keto flu guide – Understand what it is and exactly how to avoid it.
Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Pick A Protein	Pick A Veggie	Add Fat
Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison	Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery	Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Instead Of This…	Eat This
Pancakes	Almond flour pancakes or coconut flour pancakes
Oatmeal	Keto oatmeal with hemp seeds
Cinnamon rolls	Fathead cinnamon rolls
Cereal	Keto nut granola
Muffins	Almond flour muffins or coconut flour muffins
Donuts	Almond flour donuts
Scones	Almond flour scones
High-sugar smoothies	Smoothie with berries or avocado
Hash browns	Cauliflower hash browns
Breakfast casserole	Breakfast casserole with no potatoes
Egg whites	Whole eggs
Turkey bacon	Bacon
Waffles	Chaffles

Keto Swaps For Bread

Instead Of This…	Eat This
Bagels	Fathead bagels
English muffin	Almond flour English muffin
White bread	Keto white bread
Multigrain bread	Coconut flour bread with seeds
Tortillas for wraps	Coconut flour tortillas
Corn taco shells	Cheddar cheese taco shells
Burger buns	Oopsie rolls , portobello mushroom caps
Breadsticks	Cauliflower breadsticks
Biscuits	Almond flour biscuits
Cornbread	Almond flour cornbread
Croutons	Parmesan crisps
Rice	Cauliflower rice , konjac rice

Keto Swaps For Meals & Side Dishes

Instead Of This…	Eat This
Breaded wings	Crispy air fryer wings (unbreaded)
Low-fat meat & poultry	High-fat cuts, or cook low-fat cuts with fat
Mashed potatoes	Mashed cauliflower
Roasted potatoes	Roasted or fried radishes
Tacos	Taco salad
Pizza	Fathead crust , chicken crust , or cauliflower crust pizza
Lasagna	Eggplant lasagna
Potato salad	Cauliflower “potato” salad
French fries	Jicama , rutabaga , or zucchini fries
Tater tots	Cauliflower tots
Wraps	Lettuce wraps , almond flour tortillas
Sushi	Naruto-style or homemade rice-free sushi
Breaded chicken or fish	Breaded cuts with almond flour or pork rinds
Spaghetti	Zoodles , spaghetti squash , shirataki noodles, kelp noodles

Keto Swaps For Snacks & Sauces

Instead Of This…	Eat This
Nachos	Cheese crisps
High-sugar fruit	Berries & other keto fruits
Crackers	Almond flour crackers
Hummus	Cauliflower hummus
Soft pretzels	Fathead pretzels
Popcorn	Puffed cheese
Granola bars	Grain-free granola bars
Jam	Sugar-free berry chia jam
Sweet fruity yogurt	Full-fat plain Greek yogurt with berries
Sweet salad dressing	Ranch , blue cheese , or plain vinaigrette
Ketchup	Mustard and/or sugar-free ketchup
BBQ sauce	Sugar-free BBQ sauce
Sweetened peanut butter	Natural, sugar-free nut butters
Light mayo	Avocado oil mayo
Maple syrup	Sugar-free, maple flavored syrup
Potato chips	Zucchini chips , pepperoni chips , pork rinds

Keto food swaps - snacks and sauces - 18

Keto Swaps For Cooking & Baking

Instead Of This…	Eat This
Sugar	Monk fruit or allulose
Powdered sugar	Powdered monk fruit or allulose
White flour	Almond or Coconut flour (use in tested recipes)
Making baked goods soft/chewy	Xanthan gum, flax seed meal, psyllium husk powder
Breadcrumbs	Pork rinds or almond flour
Margarine	Butter, coconut oil, or ghee
Vegetable oil	Olive or avocado oil
Bananas	Banana extract
Chocolate chips	Sugar-free chocolate chips
Cornstarch or flour roux	Xanthan gum or gelatin powder (used at the end)
Simple syrup	Dissolve monk fruit allulose blend in water over heat

Keto food swaps - baking and cooking - 19

Keto Swaps For Drinks

Instead Of This…	Eat This
Lemonade	Water with lemon
Soda	Flavored sparkling water
Milk	Almond milk, coconut milk, heavy cream
Latte	Butter coffee
Coffee creamer	Heavy cream
Sweet wine	Dry wine
Beer	Ultra light beer
Mixed drinks	Hard liquor with soda + lemon

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Keto foods to eat and avoid summary - 21

Foods To Eat On Keto

Leafy greens – Such as spinach, chard, and lettuce.
Above-ground veggies – Such as peppers, zucchini, and cauliflower.
Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
Natural meats – Such as beef, lamb, and pork.
Berries – Such as raspberries, blackberries, and strawberries.
Avocados
Unsweetened nut milks – Such as almond milk and coconut milk.
Almond flour and coconut flour
Eggs
Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

White flour & sugar
Rice & grains – Such as barley, wheat, and corn.
Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
Cereal
Processed food – Such as granola bars, candy
Most fruit – Such as apples, bananas, and grapes
Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
Starchy veggies – Such as peas, carrots, and beets.
Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Keto Cheat Sheet System - printable pdf's and ebooks - 22

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Sodium	Magnesium	Potassium
Bone broth Boullion cubes Bacon Salted nuts Pickles	Seaweed Seeds Nuts Avocado Leafy greens	Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
Keto flu guide – Understand what it is and exactly how to avoid it.
Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Keto Cheat Sheet System - printable pdf's and ebooks - 23

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Keto Meatloaf (Low Carb, Easy, Tender)

My keto meatloaf recipe is so easy, with common ingredients and a simple glaze. It makes a tender, moist low carb meatloaf every time!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/recipes/low-carb-meatloaf-paleo-gluten-free/

Ingredients

1/2 cup Wholesome Yum Blanched Almond Flour
1/2 large Onion (diced)
8 cloves Garlic (minced)
3 oz Tomato paste
2 tbsp Worcestershire sauce (or coconut aminos)
2 large Eggs
1 tbsp Italian seasoning
2 tsp Sea salt
1/2 tsp Black pepper
2 lb Ground beef
1/2 cup Sugar-free ketchup (optional)**

Instructions

Preheat the oven to 350 degrees F (177 degrees C).
In a large bowl, combine all ingredients except the beef and ketchup, and mix. Then add meat and mix until fully incorporated. Avoid overmixing.
Transfer the mixture into a large baking dish and form into a loaf shape. Bake for 30 minutes .
Spread the ketchup on top of the meatloaf (if using). Return to the oven and bake for 25-45 more minutes , until cooked through and the internal temperature reaches 160 degrees F (71 degrees C). (Time will vary depending on thickness of the loaf.) For best results, use a probe thermometer , which will beep when it’s done so you don’t have to keep checking.
Rest for 10 minutes before slicing. The internal temperature should rise another 5 degrees F. Slice carefully using a serrated bread knife (not a chef’s knife).

Maya’s Recipe Notes

Serving size: 1 3/4"-thick slice

Tips: Check out my recipe tips above to help you adjust the consistency of your meatloaf (firmer and more sturdy, versus more tender), how to taste test the seasonings, the best pan to use, how to slice it neatly, and more.
Make ahead: You can easily make keto meatloaf 1-2 days in advance without cooking it. Cover tightly with plastic wrap and store in the fridge.
Store after cooking: Keep leftovers in an airtight container in the fridge for up to 2-3 days.
Meal prep: I like to portion out slices into individual serving containers with some mashed cauliflower for ready-to-heat lunches.
Reheat: Heating in the microwave works just fine, or you can use the oven at 350 degrees F.
Freeze: You can freeze the entire loaf (either before or after baking) for up to 3-4 months. Sometimes I wrap individual slices so that I can grab them as needed.
Note on nutrition info: It does not include ketchup, which will vary by brand and is optional. I like to use my homemade sugar-free ketchup .

📖 Want more recipes like this? Find this one and many more in my Keto Freezer Meal System !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Free Printable: Low Carb & Keto Food List

Why You Need My Keto Meatloaf Recipe
Ingredients & Substitutions
How To Make Keto Meatloaf
My Recipe Tips
Serving Ideas
More Keto Comfort Food Recipes
Keto Meatloaf (Low Carb, Easy, Tender) Recipe card
Recipe Reviews

Why You Need My Keto Meatloaf Recipe

Moist, tender, and flavorful – Every bite is soft, velvety, and juicy, with undertones of garlic, onions, herbs, and tomatoes. In fact, it’s so tender that it almost falls apart, but I’ll choose that over a tough, dry one any day. (I do have some tips for you below if you like it firmer.)
Easy to make – Other than my almond flour, you’ll only need common grocery store staples to make my low carb meatloaf recipe. And the prep is quick, about 10 minutes.
Keto friendly and gluten free – It’s got only 3g net carbs per slice, and I only use clean ingredients. Nothing processed.
Family friendly – Sure, it’s a keto meatloaf, but your whole family can enjoy it, even if some of them aren’t low carb! I serve it with cauliflower mashed potatoes for my husband and me, and actual potatoes for my kids. (See my other serving ideas below .)

Juicy, tender keto meatloaf on a platter with glaze and fresh parsley garnish. - 31

Ingredients & Substitutions

Here I explain the best ingredients for my easy keto meatloaf recipe, what each one does, and substitution options. For measurements, see the recipe card .