Craving a hearty and comforting meal that aligns with your clean eating or low-carb goals? This keto chicken meatloaf is the answer. It delivers all the savory satisfaction of a classic meatloaf while being nutritious and easy to prepare.
Why Chicken Meatloaf?
Traditional meatloaf often uses ground beef, but this recipe uses ground chicken. Chicken is a lighter alternative and often more budget-friendly. This recipe skips the breadcrumbs, replacing them with almond flour to maintain a grain-free and keto-friendly profile.
Ingredients for Keto Chicken Meatloaf
The key to a flavorful and moist chicken meatloaf lies in the right combination of ingredients. Here's what you'll need:
- Ground Chicken: The base of our meatloaf, providing protein and a lighter alternative to beef. You can use ground turkey instead of ground chicken, if you prefer.
- Almond Flour: This acts as a binder, providing structure without the carbs of traditional breadcrumbs. If you don’t want to use almond flour, you can either leave it out or use your favorite gluten-free or grain-free flour instead. Cassava flour is a grain-free option, but it is not low in carbs like almond flour is.
- Onion: Adds savory flavor and moisture. An alternative to finely dicing the onion is sauteing them until they are translucent.
- Spices and Herbs: Essential for flavor. Feel free to add your favorite fresh herbs instead of parsley. Montreal Steak Spice is a wonderful all-around seasoning. If you don’t find any, you can prepare your own copycat - or simply use another seasoning mix.
- Ketchup and Worcestershire Sauce: These add the classic meatloaf tang and umami. Ketchup gives the meatloaf a sweet and tangy flavor. Worcestershire sauce gives the ground chicken a savory and umami flavor.
- Optional Additions: Spinach, bell peppers, carrots, garlic, thyme, and parsley can add flavor and increase the nutritional content. You can lightly sauté one finely chopped red bell pepper to add to the chicken mixture before baking.
Step-by-Step Instructions
Making this keto chicken meatloaf is simple:
- Preheat: Preheat your oven to 400°F (200°C).
- Combine Ingredients: In a large mixing bowl, use your hands or a spatula to mix together all the ingredients until well combined. Be careful not to overmix the meat because that will make it tough when it cooks.
- Shape the Loaf: Transfer the chicken mixture to the center of a lined baking sheet. Use your hands to form the loaf by pressing tightly and pinching together any cracks. Make sure the meat is pressed tightly together to keep it from separating while cooking. Also make sure to keep it an even height and thickness across the entire loaf (to ensure even cooking).
- Bake: Bake the meatloaf for 30 minutes or until the internal temperature reaches 165°F (74°C). The meatloaf will be done when an instant read thermometer inserted at the thickest point reads 165 F.
- Rest: Let it rest for 10 minutes before transferring to a serving tray.
- Serve: Cut the meatloaf into slices and serve with your favorite sides. I love serving meatloaf with two side dishes.
Variations and Additions
- Stuffed Chicken Parmesan Keto Meatloaf: A cheesy, keto comfort food option.
- Buffalo Chicken Meatloaf: A high-protein, low-carb meatloaf with chicken wing flavors, served with gorgonzola sauce.
- Meatloaf Cups: Bake the meatloaf in a muffin pan for individual servings.
- Bacon-Wrapped Meatloaf Cups: Wrap the meatloaf cups in bacon for added flavor.
Tips for a Moist and Flavorful Meatloaf
- Don't Overmix: Overmixing can result in a tough meatloaf.
- Use Full-Fat Yogurt: Using plain, thick full-fat Greek or Turkish yogurt, preferably 10% fat content, will make the chicken meatloaf juicy.
- Hydrated Breadcrumbs: The secret to keeping your meatloaf moist is using hydrated breadcrumbs. That’s why we add milk, because the breadcrumbs will soak it up.
- Freshly Grated Parmesan Cheese: Freshly grated parmesan cheese adds a rich, salty, umami flavor. You need to use freshly grated parmesan cheese because pre-grated cheeses are coated in an anti-caking agent.
- Finely Diced Onions: When dicing the onions you need to make sure they are finely diced or grated.
Make-Ahead and Storage Instructions
Meatloaf is ideal for meal prepping. Assemble this healthy chicken meatloaf up to several days in advance, and then bake it when you’re ready to eat it. Or, you can even freeze uncooked meatloaf for up to several months before baking it.
Read also: Easy Low-Carb Cheese Crackers
- Leftovers: Store leftover meatloaf in an airtight container in the refrigerator for up to 4 days. Does this grain-free chicken meatloaf make good leftovers?Yes! It almost tastes better the next day.
- Reheating: Reheat in the oven or air fryer at 350 degrees F for about 10 minutes before serving.
The Benefits of a Grain-Free Diet
This gluten-free meatloaf recipe is nutritionist-approved! I follow a grain-free diet to help reduce inflammation and manage chronic health conditions. Research even shows that substituting almonds for complex carbohydrates can help with weight management.
Read also: Keto Calorie Counting: A Detailed Guide
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