Easy Keto Meatloaf

March 26, 2019Laura

Meatloaf is one of my favorite foods! I was born and raised in Kentucky and have so many memories of watching my grandma make meatloaf. I loved watching her in the kitchen and everything she cooked was so delicious! She passed away last month and I thought a lot about her as I was making this. My mom makes terrific meatloaf as well and I always request it when I go back home to visit.

My mom never measures anything when she cooks. I’ve watched her make meatloaf enough times to know the basics of her “recipe.” She always adds chopped onion, green pepper, seasonings, bread crumbs, an egg and ketchup to her mixture. I used those same ingredients, except I substituted the bread crumbs for crushed pork rinds. It turned out fantastic!

I actually made this three times to figure out which cooking method I liked best. I first tried it in a loaf pan, then a muffin tin. The final time I baked it on a baking sheet and that was the winner. To make sure I had an even loaf, I pressed it into a loaf pan then inverted it onto the baking sheet. I like my meatloaf to get nice and brown and felt like it steamed more in the muffin tin and loaf pan. It turned out perfect on the baking sheet and was delicious! I was so proud of the final product that I video called her so she could see.

Every ingredient in this recipe is a staple in my pantry. I use this brand of sugar free ketchup and like keeping these crushed pork rinds on hand for convenience. I love serving meatloaf with mashed cauliflower, green beans and deviled eggs. Enjoy!

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Print Recipe

Easy Keto Meatloaf

  • Prep time: 15 minutes
  • Cook time: 1 hour
  • Serves: 8 slices (1 slice serving)
  • Calories 170.3


  • 1 lb ground beef
  • 3/4 cup pork rinds, finely crushed
  • 1/2 small green bell pepper, chopped
  • 1/4 cup chopped onion
  • 1/2 Tbsp worcestershire sauce
  • 1/2 tsp salt
  • 1/2 tsp garlic powder
  • 1/2 tsp parsley
  • 1/4 tsp onion powder
  • 1/4 tsp black pepper
  • 2 Tbsp sugar free ketchup
  • 1 egg
  • 1/4 cup sugar free ketchup, for topping


  • 1)

    Preheat oven to 350. Line a baking sheet with aluminum foil and spray with non-stick spray.

  • 2)

    In a large bowl, combine ground beef, crushed pork rinds, green pepper, onion, worcestershire sauce, seasonings, 2 Tbsp sugar free ketchup and egg. Mix until combined.

  • 3)

    Transfer mixture onto baking sheet and form into a loaf. I put mine in a loaf pan first and invert onto baking sheet so it cooks more evenly.

  • 4)

    Bake for 30 minutes. Remove from oven and top with ¼ cup ketchup.

  • 5)

    Place back in oven and bake for an additional 30-35 minutes or until a meat thermometer reads 160 degrees. Let sit 10-15 minutes before slicing.

Nutrition (Per Serving)

Net Carbs1.7g
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