Keto Turkey Meatloaf

By Ashley Jean May 6, 2023 41 mins read 106 Views

Meatloaf is a classic for a reason. It’s a perfect midweek meal, and this Keto Turkey Meatloaf is also a nifty low-carb lunchbox favorite. Cooked to perfection and slathered in half a cup of sugar-free ketchup, this moist, juicy meatloaf will have mouths watering when it hits the table. Enjoy your Keto Turkey Meatloaf on its own or accompanied by a crisp salad.

Keto Turkey Meatloaf Second

Combining turkey and chicken broth ensures a rich flavor, and the clever combination of almond flour and eggs makes this dish a high-protein option for slow-release energy. For a deluxe version, you can swap out the almond flour for ground pork rinds — the aroma as this bakes quietly away in the oven will have the family asking for seconds before they’ve even been served!

Turkey is a versatile meat that is high in essential B vitamins, including B6 and niacin. It also contains choline which is reputed to reduce the risk of liver disease. This Keto Turkey Meatloaf is also rich in iron and contains selenium and zinc to support immunity and feed energy levels. It’s light but packed with nutrients that will keep you feeling full for longer.

While traditional meatloaf is prepared in a loaf tin, this recipe uses high-protein almond flour to bind the ingredients, meaning you can cook it on a baking sheet. The mixture can be fashioned into a loaf shape on the sheet, and you will find the end result retains moisture better. You want all the flavorful and savory juices, so check your Keto Turkey Meatloaf after 30 minutes with a meat thermometer, as each oven will cook at a slightly different speed.

Yields 8 servings of Keto Turkey Meatloaf

The Preparation

1 tablespoon avocado oil
1 medium onion, diced
2 teaspoon fresh garlic, minced
32 ounce ground turkey
1/4 cup fresh parsley, chopped
Salt and pepper to taste
1/4 cup chicken broth
2 tablespoon Worcestershire sauce
2 large egg
3/4 cup almond flour
1/2 cup low-carb ketchup

The Execution

1. Measure out and prepare all of the ingredients. Preheat oven to 350F.

Keto Turkey Meatloaf

2. In a frying pan over medium heat, add the avocado oil and diced onion. Fry until fragrant. Then add in the minced garlic and let cook for about a minute.

Keto Turkey Meatloaf

3. In a mixing bowl, combine the ground turkey, chopped parsley, salt, pepper, chicken broth, worchestire sauce, egg, and almond flour. Then add in the cooked onion and garlic.

Keto Turkey Meatloaf

4. Combine all of this together using your hands or a mixing spoon.

Keto Turkey Meatloaf

5. Grease a baking dish with spray or oil. And pour the thoroughly combined ground turkey mixture into the greased baking dish. Spread it out evenly using a spoon.

Keto Turkey Meatloaf

6. Pour the low-carb ketchup on top of the ground turkey mixture. Bake in the oven for 1 hour or until the internal temperature of the meatloaf reaches 165F.

Keto Turkey Meatloaf

7. Slice, serve with additional ketchup as needed. Enjoy!

Keto Turkey Meatloaf Long

This makes a total of 8 servings of Keto Turkey Meatloaf. Each serving comes out to be 407 calories, 38.9g fat, 4g net carbs, and 32.6g 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
2.00 teaspoon fresh garlic	8	0	1.9	0.1	1.8	0.4
32.00 ounce ground turkey	2341	244.9	0	0	0	226.8
0.25 cup fresh parsley	5	0.1	1	0.5	0.5	0.5
0.00 none salt and pepper	0	0	0	0	0	0
0.25 cup chicken broth	4	0.1	0.3	0.0	0.3	0.4
2.00 tablespoon worcestershire sauce	27	0	6.7	0	6.7	0
2.00 large egg	157	11	0.8	0	1	13.8
0.75 cup almond flour	486	42	18.5	10.9	7.6	17.6
0.50 cup low-carb ketchup	72	0.1	7.5	0	7.5	0
Totals	3259	311.5	45.3	13.1	32.2	260.8
Per Serving (/8)	407	38.9	5.7	1.6	4	32.6

Keto Turkey Meatloaf

1 hour, 15 minutes

Yield: 8 servings

Calories per serving: 407

Fat per serving: 38.9g

Keto Turkey Meatloaf

The Preparation

1 tablespoon avocado oil
1 medium onion, diced
2 teaspoon fresh garlic, minced
32 ounce ground turkey
1/4 cup fresh parsley, chopped
Salt and pepper to taste
1/4 cup chicken broth
2 tablespoon Worcestershire sauce
2 large egg
3/4 cup almond flour
1/2 cup low-carb ketchup

The Execution

Measure out and prepare all of the ingredients. Preheat oven to 350F.
In a frying pan over medium heat, add the avocado oil and diced onion. Fry until fragrant. Then add in the minced garlic and let cook for about a minute.
In a mixing bowl, combine the ground turkey, chopped parsley, salt, pepper, chicken broth, worchestire sauce, egg, and almond flour. Then add in the cooked onion and garlic,
Combine all of this together using your hands or a mixing spoon.
Grease a baking dish with spray or oil. And pour the thoroughly combined ground turkey mixture into the greased baking dish. Spread it out evenly using a spoon.
Pour the low-carb ketchup on top of the ground turkey mixture. Bake in the oven for 1 hour or until the internal temperature of the meatloaf reaches 165F.
Slice, serve with additional ketchup as needed. Enjoy!

Notes

This makes a total of 8 servings of Keto Turkey Meatloaf. Each serving comes out to be 407 calories, 38.9g fat, 4g net carbs, and 32.6g protein.

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

The post Keto Turkey Meatloaf appeared first on Ruled Me.

By: Sarah Shaeffer
Title: Keto Turkey Meatloaf
Sourced From: www.ruled.me/keto-turkey-meatloaf/
Published Date: Tue, 02 May 2023 09:00:45 +0000

Frequently Asked Questions

What happens if you go over 20 carbs on keto?

Consider the possible ramifications of eating more than 20 grams of keto carbs. It's a crucial thought that needs to be finely weighed, as consuming too many carbohydrates can stall weight loss or even cause weight gain.

Unravelling the conundrum of how much is too much when it comes to carbs requires understanding how they interact with your body and how quickly your body processes them.

It is crucial to not eat too much processed carbohydrates while on a low carbohydrate diet, such as the ketogenic. The rule of thumb for a ketogenic diet is to not exceed the body's energy requirement. This means that your daily carbohydrate intake should be no more than 20g. This number is critical to maintaining ketosis. Excessing this amount can cause imbalance in the body and slow down progress.

It pays to be within the guidelines of a ketogenic Diet for optimal health. This will help you to understand how your body processes these macro nutrients for energy production, which is essential for anyone who wants to lose weight and maintain a healthy lifestyle.

What is a suggested lazy keto diet for beginners?

It can be daunting to begin your keto journey. There are many books, websites and nutrition advice that can overwhelm you. This is where the "lazy diet keto" comes in.

A lazy keto diet doesn't require you to keep track of every detail about your macros. Instead, it encourages you to reduce your net carbohydrate intake by 25-50g daily in order to get into ketosis. Because you don't need to monitor your macronutrients or caloric intake, this approach is much more flexible than traditional keto diets.

In essence, with a lazy ketogenic diet, you forgo tracking macros and opt for whole low-carb foods that you love most - things like meats, eggs, dairy products, nuts, seeds, and some vegetables are encouraged in moderate amounts while avoiding starchy carbohydrates and added sugars all together.

This could be the best option for those who want to make low-carb diets easy without giving up on delicious meals and getting important nutrients. Lazy Keto works great for people just beginning to learn about keto nutrition or those who don't want to count macros daily but still want weight loss.

Is it the hardest week of keto?

The first week of a ketogenic diet can be difficult. It requires significant lifestyle changes and pushes most people out of their dietary comfort zone. It can be scary to consider that you are saying goodbye to high-carb food favorites.

But don't fear! With the right information and support, you'll be able to turn this into one of the most rewarding weeks of your life. With perseverance and dedication, you can not only survive, but thrive on ketogenic eating.

Start slow. It takes time to transition onto a new diet plan. Although you might feel groggy during the transition to a lower-carb life style, don't panic! Consuming healthy fats as well as low-sugar foods will help replenish your energy and keep portions in check.

It is important to remember that this won't last forever. Once your body adjusts, your cravings for high sugar carbs will ease. Hunger will naturally subside and your metabolism will remain energized throughout your day.

Mental fortitude and concrete steps can make a huge difference in making the daunting task seem less daunting.

Can I eat a dairy-free, keto diet?

Absolutely! Yes! The cornerstone of any keto diet plan is to limit your carb intake and increase the number of healthy fats you consume. There are many options for plant-based substitutes to help you stay within your established guidelines.

First, you need to identify the fats and proteins that are most beneficial for you. Coconut oil, avocado oil, tahini, and nut butter are all superb swaps for traditional dairy sources like butter. As an alternative source of protein, meat substitutes such as tempeh or tofu can be used. Nuts are great for their crunchy texture.

For sweets, coconut milk and plant-based yogurts can be used as a substitute for heavy cream or cream. You can also add honey or sugar to sweeten the dish. Vegan cheese made of cashews or macadamia nuts can be replaced by dairy cheese for cheese-lovers.

Don't forget to add other seasonings to make your dishes stand out. You can flavor foods with herbs, spices or vinegar. You can maintain a dairy-free keto diet if you keep in mind the principles and recognize tasty ways to overcome food restrictions.

What happens when you cheat keto?

The keto diet can have unwanted side effects. If you suddenly begin eating starchy carbs, the body is unable to process them efficiently and quickly, which can lead to rapid rises in blood sugar. This causes dehydration because your cells have to use water to return to a normal state. A lack of essential minerals, such as potassium and sodium, can cause electrolyte imbalances.

To add to these issues, it is not uncommon for keto dieters to experience digestive discomfort due to high-carbohydrate consumption. These symptoms are generally short-lived but can be uncomfortable and disruptive. Cheat meals can also lead to intense cravings that cause people to feel deprived and then binge on high-carb food, which can be dangerous for those who are following the keto diet.

Overall, it's important to keep in mind that having an occasional cheat meal or snack won't destroy weeks or months' worth of progress on the keto diet -- as long as you stick within your prescribed net carb limits -- but there will still be consequences for veering away from your meal plan for extended periods.

What's a good example of a ketogenic dinner?

It's never been easier to eat a ketogenic diet. You can think of it as healthy eating but with a special twist. A twist includes ditching processed carbs and replacing them with high-quality proteins and fats.

The diet's many health benefits include increased energy levels and cognitive performance. You will also experience better digestion. It's all possible while enjoying delicious, great-tasting meals.

What is a good example of a ketogenic meal? This could be grilled salmon served over fresh Kale with parmesan cheese and paired with roasted cauliflower drizzled with olive oil. Finished off with freshly cut herbs. You could make an omelet that is filled with bacon bits, flavorful bell and peppers, and melted cheddar cheese.

It doesn't matter which route you take when crafting your next keto-friendly meal. Quality ingredients are the key to any recipe being a hit! Let's get creative! Get in the kitchen and discover new flavors while enjoying healthy recipes that can change your life.

What is lazy keto and keto?

Gauging the difference between lazy keto and keto is key to understanding which one fits your lifestyle and health needs. 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 allows you to eat more carbs and is easier to access.

Contrastingly, lazy keto apportions less attention to precise macronutrient tracking and instead focuses on a basic lower-carb model involving fewer restrictions on food choices but still reaping the rewards of conventional keto diets: namely weight loss and mental clarity or improved appetite control. With this in mind, it's often seen as an introductory stepping stone for those new to the keto lifestyle.

Keto can take hours of research to find the right recipes and measure macro-nutrients when you prepare meals. While this process can be time-consuming, it is very effective. Carb intake will become more restricted as fat consumption rises. 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.

In short, the traditional ketogenic diets offer intensive but high-quality results. The lazy keto diet offers an alternative option for those who can't commit to a consistent diet plan.

Statistics

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)
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)
One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)

External Links

How To

Calculating Your Macros on a Ketogenic Diet

The best approach to keto living will help you achieve and maximize your results. Calculating your macros with a ketogenic diet is both easy and challenging at the same time.

Understanding macro nutrition will help you understand the meaning of Macros in a Keto Diet. Further explanation is provided by this term. It refers to three vital nutrients - carbohydrates proteins and fats – that are required for our bodies to function correctly and thrive. Our bodies are able to benefit from the function of each nutrient by measuring their intake.

Planning and monitoring your progress is key to successful meal prep with macros. You can ensure that you are making the right deductions in order to determine what is best for you and your journey.

When considering all aspects related to macro tracking, patience is essential! Flexibility allows for improvement, while also learning about your body's unique needs. This will allow you to make the necessary adjustments. You can shine by learning macro nutrition in a fresh way.