The Best Keto Meatloaf Minis with Low Carb Ketchup

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 an alternative for breadcrumbs that are Keto Diet approved.


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This is a really easy Keto recipe with really only three simple steps. First, in a large bowl combine the ground beef, I used Trader Joe’s organic grass-fed beef, diced onion, pork panko, pepper, salt, Italian seasoning, garlic powder, onion powder, and egg.

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

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Breadcrumbs are usually the key to a really good meatloaf, but on a Keto diet you can’t really have breadcrumbs so we will use the Pork Panko instead, which is the perfect bread crumb substitute for any recipe.

It’s essentially pork rinds ground up really fine to the consistency of breadcrumbs. 

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 mini meatloaves.

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. 

Trader Joe's organic ketchup has no processed ingredients or yucky stuff, its just as good as making homemade ketchup, but way easier. Plus it only has 3 carbs per tablespoon, which is a lot less than the kinds of ketchup you find at a regular grocery store.

Once the oven is preheated to 350 F, baked the meatloaves for about 15 minutes. These Mini Keto Meatloafs are great for meal prep lunches. I like having cauliflower mash “potatoes”, topped with grass-fed butter and a mini meatloaf!

These also make for perfect 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. 

Keep in mind if you are on a keto diet menu 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

If you try out this recipe be sure to tag me on instagram @themermaidwithmuscles so I can see how it turned out!

Keto Meat Loaf Minis

 Makes 11 Servings

Prep time: 5 Minutes

Cook time: 20 Minutes



  1. Preheat oven to 350 F and grease muffin pan

  2. In a bowl combine ground beef, chopped onion, egg, pork panko, onion powder, garlic powder, Italian seasoning, salt, pepper and kneed 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 meat loaf with 1/2 tablespoon of Trader Joe's Organic Ketchup

  5. Bake for about 15 minutes 


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Nutritional information is provided and I keep it as accurate as possible. Keep in mind nutrition facts on all ingredients may vary depending on the different brands you may use. I am not a doctor and advise solely from personal experience. Please consult your doctor before adding any supplement or foods to your current diet.