Easy Keto Meatloaf Recipe: Hearty Comfort Food

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This Easy Keto Meatloaf Recipe with a tangy sugar-free glaze is comfort food at its finest. Made with coconut flour (or almond flour) and low in net carbs for the keto diet, you won’t have to miss out on this juicy American classic.

Sliced keto meatloaf on a plate with text that reads "Easy BBQ Meatloaf Keto/Low Carb"

Easy BBQ Keto Meatloaf Recipe

I’ve had many requests for a meatloaf recipe. I knew my kids would be excited because it is one of their favorites. I started by looking at the ingredients in my BBQ Mozzarella Meatballs then I made several tweaks to the recipe. I was very happy with the results. This quick and easy keto meatloaf is the best keto meatloaf recipe I’ve ever had. Even though it’s a low-carb meatloaf without breadcrumbs, this version is full of incredible flavor and not dry. Plus, it holds together nicely!

Ingredients:

  • Ground beef – You can’t have meatloaf without the meat! 
  • Coconut flour – Almond flour is fine to use in place of coconut flour, but keep in mind that you’ll need 4x the amount if making the swap. The flour helps bind the ingredients together to make a great meatloaf without breadcrumbs.
  • Braggs aminos – This ingredient gives the low-carb meatloaf a savory, salty flavor. You can use coconut aminos as well.
  • Homemade Low Carb Sugar-Free BBQ Sauce – You’ll need a keto-friendly BBQ sauce for the meat itself as well as the tangy glaze. I highly recommend this one; it’s a favorite in my family!
  • Worcestershire sauce – another savory ingredient that adds incredible flavor.
  • Parmesan cheese – adds just the right amount of salty and savory flavor
  • Green peppers and onions – The veggies in this recipe help keep the loaf moist and pack in extra healthy nutrients!

Scroll down to the bottom of this post for the full printable recipe. Below you’ll find a step-by-step pictorial for those who need visuals.

ingredients for meatloaf in a clear bowl

 

Step 1: In a large bowl, combine ground beef, eggs, coconut flour, onions, peppers, Worcestershire sauce, mustard, sugar-free bbq sauce, spices, parmesan cheese, and liquid aminos. You may substitute coconut aminos if preferred. Make sure to use ground beef with at least 15% fat for a juicier result.

Tip: You can sub almond flour or crushed pork rinds for the coconut flour. The almond flour binds together better than pork rinds. Use 1/2 cup of almond flour in place of the coconut flour.

 

clear bowl with the ingredeints for meatloaf mixed together

 

Step 2: Mix all of the ingredients, but be careful not to overwork the meat mixture or it will be tough.

I used this Chop and Mix tool, and it made it so much easier. It is also fantastic for browning ground beef and sausage or shredding chicken quickly.

You can also mix it with your hands. I use disposable kitchen gloves if I handle meat. For a mess-free alternative, add the ingredients to a zip-lock bag and combine it by squeezing the bag.

 

two loaves of keto meatloaf in a baking dish

Step 3: Form the meatloaf into loaves. I don’t like to touch raw meat, so I used parchment paper to help form a loaf. I divided it in half so that it would cook quicker and all the way through. You could also bake one and freeze the other for later.

 

meatloaf with keto bbq sauce on top before baking

Step 4: I poured sugar-free BBQ sauce on top and popped the Keto Meatloaf in the oven for approx 1 hour and 5 minutes. I do like mine very well done, so you may want to remove it from the oven a little earlier. Also, baking time will vary depending on the thickness of the meatloaf.

Tip: Regular ketchup and brown sugar are typically used for glazing meatloaf, but they aren’t keto-friendly; I used a sugar-free bbq sauce instead. If you prefer not to eat bottled sugar-free sauce, my homemade low-carb BBQ Sauce is very easy to make, and it tastes so much better! If you prefer a ketchup type topping, use sugar-free ketchup instead.

meatloaf out of the oven in a baking dish

Step 5: Bake the meatloaf in a 350-degree oven until cooked all the way through. I prefer mine to be a bit more well done, and all ovens cook differently. I suggest using a meat thermometer for accuracy. It should reach an internal temperature of 160 degrees.

keto meatloaf plated and sliced

HOW MANY CARBS ARE IN THIS EASY KETO MEATLOAF?

Without ingredients such as milk, bread, or oatmeal, adding carbs to traditional meatloaf, this keto-friendly version has only 2g carbs per serving.

WHAT IS THE BEST WAY TO SHAPE A LOAF?

  1. Use a loaf pan to shape by placing parchment paper in the loaf pan first to make it easier to lift out the meat mixture once it is shaped. Then, place in a baking dish or broiler pan to cook.
  2. Freeform using your hands to shape – this way can give more of an exposed surface to add more topping
  3. Make mini meatloaves – smaller loaves mean quicker baking time if you are in a hurry for dinner, and it can be very convenient to shape in individual serving

WHAT KIND OF PAN DO YOU USE?

  1. A loaf pan is my least favorite kind of pan to use, as a small pan will cause the meatloaf to steam, which is a less desirable way to bake it. Using a larger baking dish or broiler pan is preferred.
  2. A large baking dish – A larger baking dish is preferred so that you have a larger surface area for the glaze to caramelize, and the meat doesn’t steam while baking.
  3. A broiler pan – This has become my favorite method as the drippings drop into the bottom pan for a crispier outside texture. Make sure to spray the top pan with cooking spray and cover the inside pan with aluminum foil to make it easier to clean.

HOW CAN YOU MAKE IT AHEAD OF TIME?

This recipe is super simple to make ahead of time. Simply combine all the ingredients and shape in a loaf, then wrap in aluminum foil and place in Tupperware or a gallon zip-lock bag. It can sit in the fridge 1-2 days before baking. The bake time may be a bit longer since it will be colder from being in the fridge.

You can also follow the same instructions to wrap it in aluminum foil and place in a freezer-safe container or gallon zip lock bag, and freeze it uncooked for 3-4 months. To bake, defrost in the fridge overnight, then follow the same baking instructions. It may require a few more minutes in the oven since it will be colder from thawing in the fridge.

TIPS FOR MAKING THE BEST KETO MEATLOAF RECIPE 

  • Don’t overmix the meat mixture. If you mix it too much, it will cause the meat to be tough. 
  • Allow the meatloaf to rest for 5-10 minutes before slicing. Otherwise, it could fall apart. 
  • Make sure to add some kind of moisture. This recipe uses a low-carb bbq sauce, yellow mustard, Worcestershire sauce, and Braggs Aminos to keep the beef from drying out. 
  • You need binding ingredients to hold it together, like eggs and coconut flour, to make it keto-friendly. You can also sub almond flour or crushed pork rinds. 
  • Use a digital thermometer to accurately determine when it is done. The internal temperature should read 160 degrees.

WHAT CAN YOU EAT WITH KETO MEATLOAF?

When I think of dishes to eat alongside meatloaf, I think of keto-friendly versions of some of my favorite classic American dishes! Great keto recipes to pair with this recipe include: 

Keto Cauliflower Mac N Cheese 

Southern Green Beans

Keto Fried Cabbage with Bacon

Keto Mashed Cauliflower

Other Keto-Friendly Meat Recipes:

For more delicious recipes like this one, check out my Keto Recipe Index.  I have tons of incredible kid-friendly and delicious recipes that will satisfy all of your cravings! A few of my favorites are linked below.

If you aren’t already following my Easy Keto/Low Carb Recipe Page on Facebook, where I post all my new recipes, you can join here and follow on Pinterest here.

If you are just getting started following a keto diet and would like more information, there are tons of fantastic resources. Amazon has several great books you may want to check out here.

 

meatloaf sliced on a white plate
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4.63 from 8 votes

Easy Keto Meatloaf Recipe with BBQ Topping

This easy keto carb meatloaf recipe with a tangy sugar-free glaze is total comfort food. Made with coconut flour (or almond flour) and low in net carbs for the keto diet, you won't have to miss out on this juicy American classic. 
Prep Time15 mins
Cook Time1 hr 5 mins
Total Time1 hr 30 mins
Course: Dinner, Main Course
Cuisine: American
Keyword: Keto Meatloaf Recipe
Servings: 16
Calories: 161kcal
Author: Kasey Trenum

Ingredients

For the topping:

Instructions

  • Preheat oven to 350 degrees.
  • Combine all ingredients in a bowl and mix well.
    *1/2 cup of almond flour can be subbed in place of the coconut flour.
  • Shape into two loaves and place in a greased pan or cover pan with parchment paper.
  • Pour the sugar-free BBQ sauce on top of the meatloaf. You can use bottled sauce, but my Homemade Low Carb BBQ Sauce is easy to make, and it tastes so much better. 
  • Bake at 350 degrees for about 1 hour and 5 minutes or until done. Bake time can vary depending on how thick you shape your meatloaf. Three-fourths of the way through baking, you can pour off the pan dripping if using a baking dish.

Notes

The nutritional information provided is based on cutting each loaf into 8 equal-sized slices.
You can substitute almond flour for coconut flour in this recipe. You'll need 1/2 cup almond flour.

What is the best way to shape a loaf?

  1. Use a loaf pan to shape by placing parchment paper in the loaf pan to make it easier to lift out the meat mixture once it is shaped. Then, place in a baking dish or broiler pan to cook.
  2. Freeform using your hands to shape - this way can give more of an exposed surface to add more topping.
  3. Make mini meatloaves - smaller loaves mean quicker baking time if you are in a hurry for dinner. 

What kind of pan do you use?

  1. A loaf pan - this is my least favorite pan to use, as a small pan will cause the meatloaf to steam, which is a less desirable way to bake it. Using a larger baking dish or broiler pan is preferred.
  2. A large baking dish - A larger baking dish is preferred so that you have a larger surface area for the glaze to caramelize and the meat doesn't steam while baking.
  3. A broiler pan - This has become my favorite method as the drippings drop into the bottom pan for a crispier outside texture. Make sure to spray the top pan with cooking spray and cover the inside pan with aluminum foil to make it easier to clean.

How to make this recipe ahead of time?

This recipe is super simple to make ahead of time. Combine all the ingredients and shape in a loaf, wrap in aluminum foil, and place in Tupperware or a gallon zip-lock bag. It can sit in the fridge 1-2 days before baking. The bake time may be a bit longer since it will be colder from being in the fridge.
You can also follow the same instructions to wrap it in aluminum foil and place it in a freezer-safe container or gallon zip lock bag, and freeze it uncooked for 3-4 months. To bake, defrost in the fridge overnight, then follow the same baking instructions. It may require a few more minutes in the oven since it will be colder from thawing in the fridge.

Tips for making the best keto-friendly meatloaf

  • Don’t overmix the meat mixture. If you mix it too much, it will cause the meat to be tough. 
  • Allow the meatloaf to rest for 5-10 minutes before slicing. Otherwise, it could fall apart. 
  • Make sure to add some kind of moisture. This recipe uses a low-carb bbq sauce, yellow mustard, Worcestershire sauce, and Braggs Aminos to keep the beef from drying out. 
  • You need binding ingredients to hold it together, like eggs and coconut flour, to make it keto-friendly. You can also sub almond flour or crushed pork rinds. 
  • Use a digital thermometer to accurately determine when it is done. The internal temperature should read 160 degrees.

Nutrition

Calories: 161kcal | Carbohydrates: 2g | Protein: 16g | Fat: 8g | Saturated Fat: 3g | Cholesterol: 68mg | Sodium: 408mg | Potassium: 255mg | Vitamin A: 70IU | Vitamin C: 4.1mg | Calcium: 51mg | Iron: 1.8mg
Tried this recipe?Mention @kaseytrenumblogger or tag #kaseytrenumblogger!

collage picture of low carb meatloaf recipe sliced on a white plate

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26 Comments

    1. Yes! It was a typo. Thanks so much. I have corrected it now. Thank you! It was so yummy!

  1. Looks amazing! Instead of using coconut flour could you substitute pork rinds or something in its place?

  2. How important are the aminos? I don’t have any on hand and I’m not sure I’ll be able to get some before make this. Thanks!

    1. It adds a bold flavor, but I think it would be ok without it. That being said, I’ve only made it as is so I can’t say for sure.

  3. This looks so good. Curious to know what size pan you use?

    Every recipe I have tried of yours has been outstanding. Thanks so much for taking the time to share!

    1. I usually bake this in the Costco disposable pans that I keep on hand. I happen to actually be out right now or I would check the exact measurements for you. I think it might be a 12 x 9 maybe?

      I’m so glad you have enjoyed my recipes.

    1. In most recipes the conversion for coconut flour to almond flour is 1/4 cup equals 1 cup. However, in this recipe, you are just using the coconut flour or almond flour as a binder so the same amount should be okay. I haven’t personally tested it with almond flour.

  4. 0 I can’t wait to try this! I have printed a bunch of your recipes, they all look wonderful! I just took your Sausage Breakfast Casserole out of the the oven and it looks delicious! When I got to this recipe I felt like we were sisters ~ I also do NOT like touching meat! Meatloaf is one of my very favorite meals so this will be on the table this week! Thank you ever so much!

  5. 5 stars
    I use a silicone mold for shaping the loaf, then flip the mold upside down onto the parchment paper to release the meatloaf before baking…Perfectly shaped every time!

  6. 5 stars
    I’ve made and commented on a few of your recipes in the past, often times making subtle changes. Tonight, I googled “Keto BBQ Meatloaf” and this recipe came up. Normally I’ll modify a recipe here and there but tonight I did it exactly as directed, and it was outstanding. One can change it based on individual taste (I loved the peppers and onions and may add more next time, but some may not) but, as is, my wife and I absolutely loved it. Thanks, KT!!!!!

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