If you're looking for a keto meatloaf with pork rinds, this recipe provides a great way to enjoy a protein-rich meal while staying true to your ketogenic diet. This is a classic comfort food recipe, packed with flavor thanks to a combination of ground beef, pork rinds, and savory seasonings.
Why Pork Rinds?
Pork rinds are a fantastic addition to any meat dish, especially keto-friendly meatloaf. When used correctly, they help to keep the meatloaf moist and bind the ingredients together. Pork rinds provide a satisfying crunchy texture similar to traditional breadcrumbs, but without the carbs. They can also be used in other keto recipes such as burgers, meatballs, and even fried chicken.
The Secret to a Moist Keto Meatloaf: Pork Rinds
Most keto meatloaf recipes struggle to replace breadcrumbs with a suitable low-carb alternative. Common substitutes include almond flour, coconut flour, hemp hearts, and ground flaxseed, or even omitting breadcrumbs altogether. However, some options are better than others.
- Almond flour: This is often the default choice in many keto recipes, but it's not ideal for meatloaf. It barely absorbs any liquid, adds unnecessary calories, and can be quite expensive.
- Coconut flour: Coconut flour has the opposite problem of almond flour: it's very absorbent and can dry out the meatloaf.
- Ground flaxseed: This is a decent option, adding a nutty flavor and almost zero net carbs. However, it can make the meatloaf too chewy.
- Hemp hearts (hemp seeds): Hemp hearts are a good choice for keeping the meatloaf moist and adding a pleasant flavor.
- Pork rinds: Ground pork rinds are the winner! They keep the meatloaf moist and enhance the flavor of the ground beef without introducing any foreign tastes. Unflavored pork rinds are the best option.
Ingredients
- 1/2 cup Southern Recipe Small Batch Pork Rinds, crushed
- 2 lbs Ground beef, lean (85/15 is ideal)
- 2 Eggs
- 2 Tbsp Worcestershire sauce
- 1/2 Onion, minced
- 3 Celery stalks, diced
- 1/2 cup Ketchup, sugar-free
- 1 Tbsp Creole seasoning
- 1 tsp Greek seasoning
- 1 Tbsp Garlic powder
Sauce
- 3 Tbsp Tomato paste
- 1 cup Ketchup, sugar-free
Step-by-Step Instructions
- Preparations: Preheat oven to 350°F (175°C).
- Combine Ingredients: In a large bowl, combine crushed pork rinds, ground beef, eggs, Worcestershire sauce, minced onion, diced celery, sugar-free ketchup, Creole seasoning, Greek seasoning, and garlic powder. Mix well with your hands until everything is thoroughly combined.
- Shape the Meatloaf: Form the mixture into a loaf shape. You can either place it in a bread pan or create a free-form loaf on a baking sheet.
- Bake: Bake for 45 minutes.
- Prepare the Glaze: While the meatloaf is baking, mix tomato paste and sugar-free ketchup in a small bowl to make the glaze.
- Glaze and Finish Baking: Remove the meatloaf from the oven and spread the glaze evenly over the top. Return it to the oven and bake for an additional 15 minutes.
Tips for the Perfect Keto Meatloaf
- Choose the Right Ground Beef: 85/15 ground beef is the perfect fat-to-protein ratio for this recipe. If you can't find it, 90/10 is a good alternative. Ground chuck also works well.
- Avoid Almond and Coconut Flour: These ingredients can negatively impact the texture of your meatloaf.
- Don't Overcook: Use a meat thermometer to ensure the internal temperature reaches 160°F (70°C). Remember that the temperature will continue to rise after you remove it from the oven.
Keto Meatloaf Topping Ideas
People have different preferences when it comes to the topping for their meatloaf. Some prefer a pure ketchup flavor, while others like something sweeter and spicier, similar to barbecue sauce. For the tomato base, you can choose from sugar-free ketchup, reduced-sugar ketchup, or tomato paste. To complete the tomato glaze, add some vinegar, Worcestershire sauce, and optionally a few drops of liquid stevia.
Variations
- Bacon Wrapped Meatloaf: Wrap the pre-cooked meatloaf with bacon strips, using toothpicks to hold them in place.
- Turkey Meatloaf: Replace the ground beef with ground turkey.
- Chicken Meatloaf: Replace the ground beef with ground chicken.
- Meatloaf Muffins: Instead of baking the meatloaf in a loaf pan, bake them in a muffin tin.
- Stuffed Meatloaf: Add half the meatloaf mixture into the loaf pan, followed by diced bacon and several slices of mozzarella cheese. Then, add the remaining meatloaf mixture on top.
Serving Suggestions
Keto meatloaf pairs well with a variety of side dishes. Here are a few ideas:
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- Roasted Vegetables: Roasting brings out the natural sweetness of vegetables like carrots, bell peppers, and squash.
- Green Salads: Salad is a great way to add some freshness to the meal.
- Sautéed Spinach: Spinach cooks quickly in a skillet and provides a dose of vitamins and minerals.
- Mashed Cauliflower: a great alternative to mashed potatoes.
Storage and Reheating
This meatloaf makes great leftovers which can be easily stored in the fridge in an airtight container for 3-4 days.
Reheating: Either microwave the meatloaf for a minute or reheat in a preheated oven for 5-6 minutes.
Common Mistakes to Avoid
The biggest mistake is selecting the wrong filler ingredient. Avoid almond flour and coconut flour.
Nutritional Information
The carb content of your keto meatloaf depends on the ingredients you use. The main sources of carbs are the vegetables you add and the toppings. However, you'll still be left with a high-fat, high-protein, low-carb meatloaf.
Loaf Pan vs. Free Form
Using a loaf pan is a quick way to get the loaf shape. However, you can't go wrong with a free-form loaf using your hands. It really comes down to how much prep time you have. No matter which way you form it, there will be quite a bit of fat runoff since ground beef tends to run higher in fat (we use 85/15).
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