Easy Keto Meatloaf Muffins (low carb + high protein)

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These Keto Meatloaf Muffins are to die for. Made with less than 10 ingredients, they are a healthy comfort food option. These keto meat loaves are made with pork panko to keep them low carb as well as sugar-free ketchup. This meatloaf minis recipe is a low-carb win.

This low carb meatloaf recipe is so fun to make! Instead of cooking the meatloaf in a traditional pan, we are using a muffin tin which helps to speed up the cooking time.

It also means that the meatloaf muffins are perfectly portioned and perfect for the whole family to enjoy. Mom hack: Tell your kids that these are meatloaf cupcakes and they will gobble them up!

Looking for another yummy low carb dinner? Try this Big Mac Bowl.

What You’ll Love About This Recipe

Recipe Ingredients

You’ll need the following ingredients to make these Keto Mini Meatloaves:

• ground beef
• chopped onion
• garlic cloves
• 1 egg
• shredded cheddar cheese
• pork panko
•  dried oregano
• salt
•  black pepper
•  unsweetened ketchup

Ingredient Notes

Pork Panko: This is pork rinds ground up finely to the consistency of breadcrumbs. I suggest ordering your pork panko from Amazon because you will most likely not find it in the store.

Alternatively, you can make your own by blitzing pork rinds in a food processor.

Unsweetened Ketchup: I recommend Primal Kitchen Ketchup because it’s a great brand with great ingredients. You should be able to get it at Walmart or your local grocery store. If you can’t find it, any unsweetened ketchup will do.

How to make Keto Mini Meatloaf: Step by Step

Step 1: In a large bowl combine your ground beef together with the chopped onion, the minced garlic, egg, pork panko, shredded cheddar cheese, dried oregano, salt & pepper, and with your hands knead together until well combined. A spoon or whisk won’t do the trick.

Step 2:  Shape 1/4 cup of mixture into a puck shape and place it into the muffin pan. Should make about 11 mini meatloaves.

Step 3: Top each mini meatloaf with half a tablespoon of unsweetened ketchup and bake at bake 375 for about 20-25 minutes, or until the muffins are cooked through and have an internal temperature of 160°F (71°C).

Storage, Freezing, & Reheating

Storage: Once the Keto Meatloaf Muffins have cooled, they should be stored in an airtight container in the refrigerator. They will stay good for up to 4-5 days.

Freezing: If you want to freeze them, first let the muffins cool completely. Then, place them on a baking sheet lined with parchment paper and freeze until solid. Once frozen, transfer the muffins into a freezer-safe bag or container. Make sure to label with the date, they’ll be good for up to 3 months.

Reheating: When you’re ready to eat the muffins, if they’re refrigerated, you can reheat them in the microwave for a minute or two, or in a preheated oven at 350°F for about 10-15 minutes, or until heated through. If they’re frozen, it’s best to thaw them in the fridge overnight before reheating.

You can also reheat in your air fryer at 350°F for 2-3 minutes or until thoroughly warmed. Do in batches if needed.

Keto-Friendly Sides to Pair with Your Meatloaf Muffins

These Low Carb Meatloaf Muffins are quite versatile and can be paired with a wide range of sides to make a complete meal. Here are a few keto-friendly suggestions:

• Cauliflower Mash: This is a classic substitute for mashed potatoes on a keto diet. It’s creamy, delicious, and is the perfect side dish for these meatloaf muffins.
• Green Salad: A fresh green salad with a keto-friendly dressing can add a crisp and refreshing contrast to the hearty meatloaf muffins.
• Roasted Vegetables: Roasted veggies like broccoli, brussels sprouts, or asparagus would pair well, adding both flavor and nutrients to your meal.
• Sautéed Spinach or Kale: A side of sautéed greens can be a healthy and flavorful addition. Add a little garlic for an extra boost of flavor.
• Zucchini Noodles (Zoodles): If you’re missing the traditional spaghetti and meatballs, consider serving your meatloaf muffins with zoodles. Top with a little marinara sauce for a complete meal.
• Keto Coleslaw: A tangy coleslaw made with a keto-friendly dressing can add a nice crunch and a refreshing note to your meal.
• Steamed Green Beans: Simple yet flavorful, green beans make for a quick and easy side that complements the meatloaf muffins.
• Cauliflower Rice: Another great low-carb side, cauliflower rice can soak up any extra sauce and round out your meal.
• Keto Bread: If you’ve found a keto bread recipe you love, it can be a nice side to mop up the flavorful juices from the meatloaf muffins.

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Adapted from: Megan Seelinger