These Keto Meatloaf Muffins are basically perfectly portioned low carb meatloafs, ideal for Keto meal prep lunches. Theses savory fat bombs are mainly ground beef with pork rinds as a low carb meatloaf binder, and topped with a low carb ketchup!

Keto Meatloaf Recipe

Meatloaf has been a favorite dinner recipe of mine since I was a little kid. Since starting my Keto Diet Menu I haven’t had meatloaf because meatloaf isn’t meatloaf without ketchup or breadcrumbs, but I have officially found a low carb ketchup and a low carb meatloaf binder alternative for Panko breadcrumbs that are Keto Diet approved.

How To Make Keto Meatloaf Muffins

This is a really easy low carb meatloaf recipe with really only three simple steps.

First, in a large bowl combine the ground beef, diced onion, pork rinds, pepper, salt, Italian seasoning, garlic powder, onion powder, and egg.

For the ground beef, I highly recommend Grass-fed beef. If you feel like shopping Organic is out of your budget check out my Guide to Buying Organic + 5 Ways To Shop Organic On A Budget

There’s really no better way to kneed all the ingredients together than using your hands, a spoon, whisk or spatula won’t really do the trick.

Once all the ingredients are well-combined, portion the mixture into a muffin pan ( be sure you spray/grease the muffin pan). I used a 1/4 cup measuring cup to portion them out which made eleven Keto Meatloaf Muffins.

Before placing them into the muffin pan kind of pack each one with your hands into a puck shape. Top each mini meatloaf with 1/2 tablespoon of Trader Joe’s organic ketchup.

Once the oven is preheated to 350 F, baked the meatloaves for about 15 minutes.

Keto meatloaf recipe

Low Carb Meatloaf Binder- Gluten Free Meatloaf

Breadcrumbs are usually the key to a really good meatloaf, but when making a Keto Meatloaf recipe breadcrumbs are kinda not an option lol.

But don’t worry if you use Pork Panko instead to won’t miss the breadcrumbs at all plus it turns these into gluten free meatloafs! Pork Panko is seriously the perfect breadcrumb substitute for any recipe.

It’s essentially pork rinds ground up really fine to the consistency of breadcrumbs. You can crush up pork rinds yourself, but it tends to be moist and won’t be as good of a low carb meatloaf binder as Pork Panko.

Here is a link to Pork Panko on Amazon, I swear it will make a noticeable difference in your Keto recipes and be

More Recipes Using Pork Panko:

Keto Fried Chicken Tenders Chick-Fil-A Copy Cat Recipe

The Best Zero Carbs Fried Shrimp With Bang Bang Sauce

Keto meatloaf recipe

Low Carb Meatloaf “Sauce”

To top off these Keto Meatloaf Muffins I use Trader Joe’s organic ketchup , which has no processed ingredients or long list of ingredients you can’t pronounce. Plus it only has 3 carbs per tablespoon, which is a lot less than the ketchup you find at a regular grocery store.

I do want to point out that this ketchup does still have sugar list on the ingredients. I usually try to avoid sugar, but 1. I love ketchup so I’m willing to make an exception 2. I only use it in small quantities, like these meatloaf muffins which are only topped with 1/2 tablespoon 3. I’d rather is have sugar than an artificial sweetener.

You could also Make homemade Keto Ketchup

Savory Fat Bombs For Keto Meal Prep Lunches

These Mini Keto Meatloaf Muffins are great for Keto meal prep lunches. I like serving my meatloafs with this Crockpot or Instant Pot Garlic Cauliflower Mash Recipe, topped with grass-fed butter and of course a Keto meatloaf!

Keto meatloaf recipe

These also make for perfect Savory Fat Bomb appetizers to take to a party that way you can have a Keto friendly choice and even non-Keto-ers will have no idea they are even part of a Keto diet menu.

Low Carb Meatloaf Macros

Keep in mind if you are on a keto diet you count net carbs, so Total Carbs – Dietary Fiber = net carbs.

The Macros for each Mini Meat Loaf is:

  • Calories: 171
  • Total Fat: 10.8g
  • Net Carbs: 2.4g
  • Protein: 15.7g
Yield: 11 Meatloaf Muffins


These Keto Meatloaf Muffins are basically perfectly portioned low carb meatloafs, ideal for Keto meal prep lunches. Theses savory fat bombs are mainly ground beef with pork rinds as a low carb meatloaf binder, and topped with a low carb ketchup!



  • 1 lb Ground Beef
  • 1 Cup Chopped Onion
  • 1 Egg
  • 1 Cup Pork Panko, Bread crumbs substitute
  • 1/4 Teaspoon Onion Powder
  • 1/4 Teaspoon Garlic Powder
  • 1/4 Teaspoon Italian Seasoning
  • 1/4 Teaspoon Salt
  • 1/4 Teaspoon Black pepper
  • 5 1/2 Tablespoons Trader Joes Organic Ketchup


  1. Preheat oven to 350 F and grease a muffin pan
  2. In a bowl combine ground beef, chopped onion, egg, pork panko, onion powder, garlic powder, Italian seasoning, salt, pepper and knead together until well combined.
  3. Shape 1/4 cup of mixture into a puck shape and place into muffin pan. Should make 11 mini meatloaves
  4. Top each mini meatloaf with 1/2 tablespoon of Trader Joe’s Organic Ketchup
  5. Bake for about 15 minutes



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1 Serving =

1 keato meatloaf muffin

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