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Juicy Keto Meatloaf

It’s the perfect keto meatloaf recipe! Almond flour and parmesan add flavor and keep the juices in. The glaze is made with unsweetened ketchup.

After years of making meatloaf for my family, tweaking and experimenting, I have developed the perfect recipe. I am happy to share it with you!

The ingredients you’ll need

You’ll only need a few simple ingredients to make this tasty main dish (exact measurements are provided in the recipe card below):

  1. Egg
  2. Kosher salt and black pepper
  3. Spices: garlic powder, onion powder, dried thyme
  4. Lean ground beef
  5. Almond flour
  6. Parmesan
  7. Unsweetened ketchup

How to make a keto meatloaf

It’s so easy! Scroll down to the recipe card for the detailed instructions. Here are the basic steps:

  1. Start by whisking together the egg, salt, pepper, and spices.
  2. Add the beef, almond flour, and parmesan and gently mix.
  3. Shape into a loaf and place on a foil-lined rimmed baking sheet.
  4. Brush the top with the ketchup.
  5. Bake until cooked through, 50-60 minutes at 350°F.
  6. let rest 15 minutes before slicing.
How to make keto meatloaf - a step-by-step photo collage

How long to bake keto meatloaf?

After many experiments, I have come to the conclusion that if you want a juicy meatloaf, you need to bake it for 50 minutes at 350 degrees F.

I have tried different temperatures and cooking times (such as 40 minutes at 400 degrees), but ultimately, we were all happiest with 50 minutes at 350 degrees.

Of course, the best way to make sure that the meatloaf is done is to use a thermometer. The internal temperature should reach 160° F.

To glaze or not to glaze?

Always in search for the perfect keto meatloaf recipe, I resisted glazing with ketchup for years. Why ruin a good, savory dish with a thick glaze of a sweet condiment? It just didn’t make sense.

Until I tasted ketchup glazed meatloaf at my friend’s house. I was smitten! Her secret? She applies the glaze at the start of baking and does not re-glaze after it’s done.

The ketchup bakes into the meat and becomes caramelized. Without a second glazing, the flavor is quite subtle. It enhances the dish rather than overpowering it.

Back home, I was determined to develop a meatloaf recipe with a ketchup glaze that would still be low carb. I generally don’t use ketchup – it’s too sugary.

The solution presented itself to me on a trip to Whole Foods, when I discovered this unsweetened ketchup, available on Amazon. Now I could glaze my keto meatloaf to my heart’s content!

But of course, it’s perfectly fine to use any regular old ketchup, since you’re only using 1/4 cup for the entire recipe.

Use almond flour and parmesan instead of breadcrumbs

Since I wanted to keep this recipe low carb and gluten-free, I used almond flour in the mixture instead of breadcrumbs.

The almond flour is healthy, and it works beautifully to absorb the juices, keeping them inside the meatloaf. The grated Parmesan also helps absorb juices and adds great flavor.

Never bake a meatloaf in a loaf pan!

It’s always best to bake it on a large rimmed baking sheet so that the outside can crisp up. If you bake it in a loaf pan, it will bake inside its own juices, and won’t crisp up.

How to keep meatloaf from being too dense

One of the most important things you can do to keep your meatloaf tender and fluffy (not a brick!) is to handle it lightly. Mix just until everything is incorporated, and when you shape it into a loaf, be gentle.

How to avoid a dry keto meatloaf

I have three tips for you:

1. This meatloaf recipe uses lean (85/15) ground beef. This is the leanest you should go, in my opinion. An 80/20 blend might be even better. Definitely avoid very lean ground beef. A 93/7 blend is simply out of the question.

2. The addition of cheese, egg and almond flour also helps to keep the keto meatloaf nice and moist. The almond flour helps absorb the juices released during baking. It’s not as efficient as breadcrumbs, so more juices will escape, but it still does the job pretty well.

3. Rest it for about 15 minutes before slicing. This will help the juices to redistribute and settle.

A metal pan is better

I tried making this recipe with foil and with parchment paper. For some reason, the meatloaf turns out much better when the pan is lined with foil. I’m not sure why – maybe better heat distribution?

If you’re worried about exposure to aluminum, perhaps you could use an unlined stainless steel pan.

What about leftover keto meatloaf?

This is one of those dishes that gets better the next day. You can keep it in the fridge, in an airtight container, for up to three days.

Reheat the leftovers in the microwave, or – even better – slice and pan-fry the slices in olive oil.

Leftovers are also excellent cold. I sometimes make a plate of them for my lunch the next day, with Dijon mustard, fresh-cut veggies, and pickles.

PS. If you’re looking for more ways to use ground beef, try these amazing cheese stuffed meatballs. And this egg stuffed meatloaf is a nice variation on the basic meatloaf.

Keto Meatloaf

Juicy Keto Meatloaf

It’s the perfect keto meatloaf! Almond flour and parmesan add flavor and keep the juices in. The glaze is made with unsweetened ketchup.
Prep Time15 mins
Cook Time50 mins
Rest time15 mins
Total Time1 hr 20 mins
Course: Main Course
Cuisine: American
Keyword: ground beef
Servings: 8 servings
Calories: 318kcal
Author: Vered DeLeeuw


  • 1 large egg
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 2 teaspoons garlic powder
  • 2 teaspoons onion powder
  • 1/2 teaspoon dried thyme
  • 2 lbs. lean ground beef (85/15)
  • 1/2 cup almond flour
  • 1/2 cup grated Parmesan
  • 1/4 cup unsweetened ketchup


  • Preheat oven to 350° F. Line a rimmed sheet pan with foil.
  • In a medium bowl, whisk together the egg, salt, pepper, garlic powder, onion powder and thyme.
  • Add in the ground beef, almond flour and Parmesan. Gently mix, just until uniform.
  • Shape the mixture into a rectangular loaf (as shown in the video) and place on the prepared baking sheet. Brush the loaf with the ketchup.
  • Bake the meatloaf until the center of the loaf registers 160° F, 50-60 minutes.
  • Rest the meatloaf for 15 minutes before slicing and serving.


Nutrition info is approximate. It is calculated using the SparkPeople.com recipe calculator, and the carb count excludes sugar alcohols. Please read the disclaimers in our Terms of Use carefully before using any of our recipes. Recommended and linked products are not guaranteed to be gluten-free. Please verify they are before using.

Nutrition Facts

Juicy Keto Meatloaf
Amount Per Serving
Calories 318           Calories from Fat 198
                               % Daily Value*
Fat 22g                                   34%
Saturated Fat 8g                      50%
Sodium 505mg                      22%
Carbohydrates 3g                 1%
Fiber 1g                                 4%
Protein 25g                           50%
* Percent Daily Values are based on a 2000 calorie diet.


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