Keto Meatloaf

By Jessica Swartz March 18, 2023 34 mins read 141 Views

This meatloaf is super easy to make and tastes amazing. When you mix ground beef, spices, cheese, eggs, and vegetables, the end result is a flavor-packed meatloaf that everyone will love.

Keto Meatloaf Second

Cooking this meatloaf does take some effort, but we guarantee it’s worth it. Once you’ve mixed all of the ingredients and formed the loaf, it needs to be baked in the oven for about an hour. Once cooked, serve big thick slices of the meatloaf with vegetables or salad. To keep it low carb, use keto-friendly vegetables like leafy greens, tomatoes, kumara, and mushrooms.

This meatloaf recipe is a great dish if you want to have leftovers the next day. When sliced and served cold with salad and your favorite condiments, it tastes great and provides a hassle-free meal that you can whip up in minutes.

This meatloaf provides you with lots of iron and other important vitamins and minerals, all the while being low-carb—only a small amount of almond flour and cheese keep the meatloaf firm. If you’re looking for a new keto-friendly dinner to add to your weekly meal list, why not give this one a go? It’s tasty, healthy, and pretty easy to make.

Yields 5 servings of Keto Meatloaf

The Preparation

1 tablespoon avocado oil
1 medium onion, chopped
3/4 cup celery, diced
3 teaspoon fresh garlic, minced
1 teaspoon chili powder
1 1/2 teaspoon Italian seasoning
16 ounce ground beef (80/20)
16 ounce ground pork
3/4 cup shredded cheddar cheese
1/3 cup almond flour
1/4 cup grated parmesan cheese
2 large egg
1 tablespoon soy sauce
1 tablespoon Worcestershire sauce
Salt and pepper to taste
1/4 cup low-carb ketcup

The Execution

1. Measure out and prepare all of the ingredients. Grease a meatloaf baking pan and preheat oven to 400F.

Keto Meatloaf

2. In a frying pan over medium heat, add the avocado oil and let that heat up. Add the chopped onion and celery. Cook until fragrant.

Keto Meatloaf

3. Now add in the garlic, oregano, chili powder, and Italian seasoning. Mix to combine. Let cool.

Keto Meatloaf

4. In a bowl, combine all of the rest of the ingredients besides the zero sugar ketchup. Scoop the seasoned onion and celery into the bowl.

Keto Meatloaf

5. Stir together with a wooden spoon or hands, if needed until combined well.

Keto Meatloaf

6. Using a spoon, mash the mixture into the pre-greased baking pan. Place in the pre-heated oven for 40 minutes.

Keto Meatloaf

7. Take out and smother the top of the meatloaf with ketchup. Place back in the oven for 20 minutes. The meatloaf is done when internal temperature reaches 165F.

Keto Meatloaf

8. Let cool for 10 minutes before slicing. Serve with oregano. Enjoy!

Keto Meatloaf Long

This makes a total of 5 servings of Keto Meatloaf. Each serving comes out to be 691 calories, 53.6g fat, 5.6g net carbs, and 41.6g protein.

NUTRITION	CALORIES	FAT	CARBS	FIBER	NET CARBS	PROTEIN
1.00 tablespoon avocado oil	120	13.6	0	0	0	0
1.00 medium onion	38	0.1	8.8	1.6	7.2	1.3
0.75 cup celery	18	0.2	3.3	1.8	1.5	0.8
3.00 teaspoon fresh garlic	13	0	2.8	0.2	2.6	0.5
1.00 teaspoon chili powder	8	0.4	1.3	0.9	0.4	0.4
1.50 teaspoon italian seasoning	4	0.1	0.9	0.6	0.4	0.2
16.00 ounce ground beef (80/20)	1152	90.7	0	0	0	77.9
16.00 ounce ground pork	1193	96.1	0	0	0	73.4
0.75 cup cheddar cheese	371	30.6	2.8	0	2.8	21
0.33 cup almond flour	214	18.5	8.1	4.8	3.3	7.8
0.25 cup grated parmesan cheese	108	7.2	1	0	1	9.6
2.00 large egg	157	10.5	0.8	0	0.8	13.8
1.00 tablespoon soy sauce	8	0.1	0.8	0.1	0.7	1.3
1.00 tablespoon worcestershire sauce	13	0	3.3	0	3.3	0
0.00 none salt and pepper	0	0	0	0	0	0
0.25 cup low-carb ketchup	36	0.1	3.8	0	3.8	0
Totals	3454	268.1	37.9	10	27.8	207.9
Per Serving (/5)	691	53.6	7.6	2	5.6	41.6

Keto Meatloaf

1 hour, 20 minutes

Yield: 5 servings

Calories per serving: 691

Fat per serving: 53.6g

Keto Meatloaf

The Preparation

1 tablespoon avocado oil
1 medium onion, chopped
3/4 cup celery, diced
3 teaspoon fresh garlic, minced
1 teaspoon chili powder
1 1/2 teaspoon Italian seasoning
16 ounce ground beef (80/20)
16 ounce ground pork
3/4 cup shredded cheddar cheese
1/3 cup almond flour
1/4 cup grated parmesan cheese
2 large egg
1 tablespoon soy sauce
1 tablespoon Worcestershire sauce
Salt and pepper to taste
1/4 cup low-carb ketchup

The Execution

Measure out and prepare all of the ingredients. Grease a meatloaf baking pan and preheat oven to 400F.
In a frying pan over medium heat, add the avocado oil and let that heat up. Add the chopped onion and celery. Cook until fragrant.
Now add in the garlic, oregano, chili powder, and Italian seasoning. Mix to combine. Let cool.
In a bowl, combine all of the rest of the ingredients besides the zero sugar ketchup. Scoop the seasoned onion and celery into the bowl.
Stir together with a wooden spoon or hands, if needed until combined well.
Using a spoon, mash the mixture into the pre-greased baking pan. Place in the pre-heated oven for 40 minutes.
Take out and smother the top of the meatloaf with ketchup. Place back in the oven for 20 minutes. The meatloaf is done when internal temperature reaches 165F.
Let cool for 10 minutes before slicing. Serve with oregano. Enjoy!

Notes

This makes a total of 5 servings of Keto Meatloaf. Each serving comes out to be 691 calories, 53.6g fat, 5.6g net carbs, and 41.6g protein.

https://www.ruled.me/keto-meatloaf/

The post Keto Meatloaf appeared first on Ruled Me.

By: Sarah Shaeffer
Title: Keto Meatloaf
Sourced From: www.ruled.me/keto-meatloaf/
Published Date: Tue, 07 Mar 2023 10:00:01 +0000

Frequently Asked Questions

Can I eat a vegetarian keto diet without being a vegetarian?

Determining if you can eat a vegetarian keto diet comes down to understanding how this lifestyle works. It's not so complicated as you might think. A vegetarian keto diet requires that you cut out animal products and find plant-based foods with high amounts of fats and low carbs.

When following a vegan keto diet, the most important thing is to monitor your macronutrients. This means weighing out how many carbohydrates, proteins and fats you eat each day. While protein should be decreased, fat should be increased. The goal is to minimize the number of carbohydrates consumed to shift your body into an optimal metabolic state known as nutritional ketosis. This will cause your body to burn fat instead of glucose for energy.

Apart from monitoring carbohydrate intake and calculating macros, you will also need to pay attention to whole foods rich in nutrients like avocados, nuts, seeds, leafy greens, olive oil, and healthy unsaturated oil like coconut oil. Supplementing with vitamins and minerals like Vitamin B12 is an important part of any vegan ketogenic diet. Many people are not getting enough of this vital nutrient because of their diet choices.

Learning about plant-based options such as tofu and tempeh, along with some strategic supplementation with macro counting, will help you reach your nutrient goals for a successful vegetarian keto diet.

What is lazy keto vs keto?

It is important to understand the differences between lazy keto and keto in order to choose which one best suits your needs and lifestyle. The traditional ketogenic diet is higher in fats and moderate in protein, but lower in carbs. This can help with weight loss, energy regulation, mental clarity, and other benefits. Lazy keto is a more accessible option that allows for a limited intake of carbs.

Contrary, lazy keto doesn't pay much attention to exact macronutrient tracking. Instead it emphasizes a simple lower-carb model that includes fewer restrictions on food choices while still reaping all the benefits of traditional keto diets, such as weight loss and better appetite control. It is often used as a starting point for people who are new to keto.

Keto involves hours of researching recipes that adhere to dietary protocols and ensures precise macro-nutrient measurements when preparing meals--the process can be quite meticulous yet effective over time as carb intake becomes further restricted while fat consumption increases. However, lazy keto is less strict than the name implies. It offers a simple and adaptable low-carb diet that does not require complex calculations at all meals.

Summary: Traditional ketogenic diets can be intense and highly beneficial. However, lazy keto is an alternative for those who are unable to stick to a strict diet plan. It allows for consistent results without being tied down with tedious number crunching each meal.

What happens during the first week with keto?

It is essential to research your options before starting a ketogenic eating plan. Knowing what foods are best and how many carbs you can consume daily will help you make informed choices. It is important to understand which foods contribute to the proper balance of macronutrients.

Once you've mastered the basics, it's now time to create meals that will support your new lifestyle. You can help your body adapt to this new lifestyle by avoiding processed sugars and eating whole foods. A few simple tweaks, such as adding more healthy fats and proteins in each meal, can significantly improve energy levels and focus while helping with cravings.

Next, you need to learn how to manage portion sizes and meal times while following the keto diet. This will allow your body enter a ketosis state where it burns fat for energy instead of sugar. This can be achieved by tracking macros, or consulting with a nutritionist to get one-on-1 advice.

When transitioning into keto, newcomers must take their time. They need to ensure that their bodies are ready for the change before they can go full throttle. Getting ample rest and staying hydrated are crucial components that should not be overlooked when starting this journey. You should give yourself at least three days to decide if this is the right thing for you. Everyone responds differently so take your time and care of your body.

Can you eat rice with keto?

Hesitating? You aren't sure if or how rice can be incorporated into a ketogenic lifestyle. The answer is yes and no. It depends on the rice that you choose. But it can easily be incorporated into your macros, which could lead to a change in the balance of your carefully curated diet.

Rice, a grain-based carbohydrate, is very high in energy per serving. You should limit the amount of rice you eat, whether it's white, brown, or wild. Certain varieties, like the cauliflower and broccoli rice are low in carbohydrates, yet still provide essential nutrients, including vitamin C, fiber, and even protein.

Cauliflower contains 3g net carbs for a cup cooked portion. Even though cauliflower is a great substitute, you should still be aware of some important tips before you start to incorporate it into your meals. Make sure to carefully portion out the ingredients and check the package for any extra ingredients. Bake instead of fry to cut calories; use healthy fats like avocado to flavor your food; and ensure adequate hydration throughout your day to avoid bloating due to any starches from rice.

Healthy grains like cauliflower rice, which is low in carbs, can help support a ketogenic lifestyle. So if you're wondering if you should eat rice on keto? You should be mindful about the variety and how much rice you choose for each meal. Also, avoid any extra fixings that can take away from the delicious and nutritious benefits of this grain.

Statistics

Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)

External Links

How To

How to know if the ketogenic Diet works for you

To understand the power and potential benefits of your food, you need to first explore them. If you have the right diet, your body will be able to function in a healthy and balanced way.

The ketogenic diet may be one option that can provide positive results. But how do you determine if it is working? It's important that you can accurately assess the impact of this eating style on your health and lifestyle.

You can track your responses to this diet plan and see how they impact you. Look at how much energy you have throughout the day, for example - does it feel like you're staying fuller for longer after meals? Has your digestion improved? Is your overall sleep quality better? Do certain activities increase or decrease discomfort levels?

All of these are important to take into account. It is important to think about what issues are still unresolved and to track these points. You can then see if you make improvements as time goes by, depending on your personal needs. You should also monitor your metabolic levels, such as blood sugar and cholesterol. This will help you to determine whether the ketogenic plan is helping or hindering your progress towards your desired goals.

Finally, check in on body composition, too - have there been any noticeable changes in fat loss and muscle gain? If the progress seems slow but continues to improve over time, it is likely that the ketogenic Diet is beneficial.