Every family cherishes a go-to meatloaf recipe, a staple that brings comfort and satisfaction to the dinner table. This keto bacon-wrapped meatloaf recipe is poised to become a new family favorite. It embraces simplicity and ease of preparation, while also incorporating innovative cooking methods that elevate the dish to new heights. This recipe is not only incredibly delicious but also adheres to ketogenic dietary principles, being sugar-free, gluten-free, and low-carb.
Why This Keto Meatloaf Stands Out
This recipe distinguishes itself through its unique cooking method and thoughtful ingredient choices. Unlike traditional meatloaf recipes that often result in a mushy texture due to steaming in a baking dish, this recipe utilizes a rimmed baking sheet. This allows for better air circulation and prevents the meat from stewing in its own juices. Furthermore, a quick broil at the end of the baking process ensures that the bacon is crispy and the sugar-free glaze is beautifully caramelized.
Ingredients
Here’s what you’ll need to create this masterpiece:
Meatloaf
- 2 lbs Ground Beef (preferably 80% lean)
- 1 ½ teaspoons Sea Salt or 2 teaspoons Kosher Salt, divided
- ¼ teaspoon Ground Pepper - to taste or 1 1/2 Teaspoons Black Pepper divided
- ¼ teaspoon Paprika
- ¼ teaspoon Onion Powder
- ⅛ teaspoon Garlic Powder or 4 Garlic Cloves minced
- 3 Tablespoons Coconut Flour or 1 Cup Pork rinds crushed or Almond Flour
- 3 Tablespoons Grated/Powdered Parmesan Cheese
- ¼ Cup Flat-Leaf Parsley - minced
- 1 Tablespoon Unsweetened Non-Dairy Milk
- 4 Large Eggs or a combination of 2 flax eggs and ½ cup of applesauce
- 12 Strips of Bacon note 2 or 6 to 8 Slices Thin-Sliced Bacon
- 2 Tablespoons Mild Tasting Oil note 3 or Avocado oil
BBQ Glaze
- ¾ Cup Low-Carb Ketchup or 6 Ounce Tomato Paste canned
- ½ Tbsp. Prepared Yellow Mustard or 2 Tablespoons Mustard use dijon for some extra spice
- 3 Tbsp. or 1/4 Cup Water
- 1/4 Cup Apple Cider Vinegar
- 2 Tablespoons Worcestershire Sauce
- 1 Tablespoon Onion Powder
- 1 Tablespoon Chili Powder
- 1/2 Teaspoon Garlic Powder
- 1 Teaspoon Kosher Salt
- 1 Teaspoon Swerve or Lakanto note 1
Ingredient Notes
- Bacon: Watch for products with added sugar to keep the recipe keto-friendly.
- Avocado Oil: Any oil that’s mild in flavor with a high smoke point will work.
- Ground Beef: 80/20 works best because leaner meats tend to dry out. You can also add some ground pork or veal to give you a tender and flavorful meatloaf.
- Pork Rinds: This gives the liquid somewhere to go, while infusing (even more) bacon flavor.
- Swerve/Lakanto: Used as a brown sugar substitute, these are both erythritol-based.
- Coconut Flour: Not all coconut flours are the same; some are much more absorbent than others! I recommend Besti, Arrowhead Mills, and Bob's Red Mill because I know these will work well in this recipe.
- Sugar-Free Ketchup: I now recommend Primal Kitchen Ketchup and Primal Kitchen Slightly Sweetened Ketchup, each having two carbs per Tablespoon. They contain no artificial sweeteners and are keto, paleo, and whole30-friendly.
Step-by-Step Instructions
1. Prepare the Glaze
In a small bowl, combine the ingredients for the BBQ glaze and set aside.
2. Sauté the Aromatics
Heat oil (2 tablespoons) in a large pan over medium heat. Once shimmering, add chopped onion (1/2 medium), 1 teaspoon of salt, and 1/2 teaspoon pepper. Sauté until the onion is soft (about 10 minutes). Add minced garlic (4 cloves) and cook for an additional 1-2 minutes, or until the garlic is fragrant.
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3. Combine the Ingredients
Place cooked veggies in a large bowl and stir in 1/3 of the glaze. Add the ground beef (2 lbs), eggs (3), pork rinds (1 cup) or 3 Tablespoons Coconut Flour or Almond Flour, remaining salt, and pepper (1 teaspoon each) and combine thoroughly. Be careful not to overmix the meat. If you want to taste-test the meatloaf before you bake the entire loaf, you can cook a small piece of the meat mixture in a skillet on the stove or pop it in the microwave.
4. Assemble the Meatloaf
Layer bacon strips (12) along the bottom of a 9x5 loaf pan, overlapping each piece slightly. Spread 1/3 of the glaze over the bacon. Press meatloaf into loaf pan over the glaze. Fold each piece of bacon over the top of the meatloaf.
5. Bake
Preheat oven to 350 F and line a rimmed baking sheet with parchment paper. Flip the loaf pan onto your parchment paper-lined baking sheet, so the bacon slices are facing up on the baking sheet. Bake meatloaf in the preheated oven for 1 hr - 1hr 30min -- your meatloaf is done once a meat thermometer inserted into the center reads 155F or until cooked through (time will vary based on the thickness of the loaf). The meatloaf is done when the internal temperature reaches 160 degrees.
6. Broil
With the meatloaf still in the oven, turn the oven to broil, and cook until the bacon becomes crispy - about 3-5 minutes. If your bacon is browning too much before the interior of your meatloaf is done, feel free to cover your meatloaf with foil. Just make sure to remove the foil a few minutes before you take the meatloaf out, so you can ensure that your bacon is crispy and not soggy.
7. Serve
Brush the top of your warm meatloaf with the remaining glaze. Allow the meatloaf to cool 15 minutes before cutting into it. Serve and enjoy!
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Bacon Weave Variation
For an even more impressive presentation and bacon coverage, consider a bacon weave:
- Weave the bacon (Under, over, under, over). Refer to online videos for visual guidance.
- Place the bread pan upside down on top of the bacon weave, then flip it into the pan.
- Layer meat, add cheese, add more meat.
- Pull the edges of the bacon weave over the meatloaf. Add another strip of bacon down the middle to make it look better.
- Push down on the edges to make sure the form is properly inside the pan.
- Cover in foil and stick it in the fridge for 30 minutes.
- Preheat oven to 300 F
- Remove from fridge, place grill on top of meatloaf pan, and flip the loaf out of the pan.
- Add any seasonings or rubs to the bacon now, and stick it in the oven for 1 hour (60 minutes)
- Turn the oven up to 350 degrees and cook an additional 10 minutes, or until internal temperature reads 160 F.
- Let rest for 10 minutes before cutting.
Make-Ahead and Freezing Instructions
Make Ahead
Cover the meatloaf with bacon tightly with foil or plastic wrap and place in the fridge for up to 1 day.
Freezing
- Uncooked: Follow the recipe until the cooking step. Wrap the meatloaf up using plastic wrap and tin foil tightly. Then place in a freezer bag and store in the freezer.
- Cooked: Cook the meatloaf and allow to cool completely. Once cool you can wrap in individual servings or whole. Wrap the meatloaf up using plastic wrap and tin foil tightly.
Reheating
Reheat in the microwave or in a 350-degree oven until heated through. Reheat in the oven to re-crisp the bacon.
Tips for the Perfect Keto Meatloaf
- Don't Overmix: Be careful not to overmix the meat.
- Broiler Pan is a Must: The broiler pan is a must because the fat from the bacon needs to drain.
- Thickness: Don't make the meatloaf too thick, or it will take forever to cook through.
- Taste Test: If you want to taste-test the meatloaf before you bake the entire loaf, you can cook a small piece of the meat mixture in a skillet on the stove or pop it in the microwave.
Why Keto Meatloaf Works
Traditional meatloaf is often off-limits on a ketogenic diet due to the inclusion of breadcrumbs and sugar-laden ketchup, which significantly raise the carb count. This keto meatloaf recipe cleverly substitutes these ingredients with low-carb alternatives. Coconut flour replaces breadcrumbs, and sugar-free ketchup or a homemade BBQ glaze ensures that the dish remains keto-compliant.
Nutritional Information
Each slice contains approximately:
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- 377 Calories
- 28.84g Fat
- 24.54g Protein
- 3.46g Net Carbs
Variations and Substitutions
- Egg Free: To replace the four eggs, use a combination of 2 flax eggs and ½ cup of applesauce. Combine 3 tablespoon of ground flax seeds for the flax eggs with 6 tablespoon of hot water.
- Dairy-Free: Replace the parmesan cheese with nutritional yeast.
- Paleo: Use the dairy-free option above, replace the keto sweetener with coconut palm sugar, and use compliant bacon and ketchup.
- Cheese: If you're not a fan of cheddar, use another hard cheese that melts well, such as Provolone, Swiss, or Monterey Jack.
- Binders: Almond flour would make a great binder. Crushed pork rinds are another great go-to breadcrumb replacement.
Serving Suggestions
Before going low carb whenever I made meatloaf my go to sides were mashed potatoes, baked mac and cheese and steamed broccoli with butter.