Keto Meatloaf with Cauliflower Mash is the ultimate comfort food reimagined for a low-carb lifestyle. Traditional meatloaf and mashed potatoes are beloved classics, but they’re often loaded with breadcrumbs, flour, and starchy potatoes—ingredients that don’t align with keto or low-carb eating. This recipe delivers all the cozy, hearty flavors you love while keeping carbs low and fats satisfying.
This dish is perfect for weeknight dinners, family meals, or even meal prep. The meatloaf is juicy, tender, and packed with flavor thanks to keto-friendly binders and seasonings, while the cauliflower mash is creamy, buttery, and surprisingly close to classic mashed potatoes. Together, they create a filling and satisfying meal that won’t kick you out of ketosis.
Whether you’re new to keto or a seasoned low-carb eater, this recipe is approachable, customizable, and ideal for anyone craving comfort food without the guilt.
Ingredients
Equipment
Method
- Preheat your oven to 375°F (190°C). Lightly grease a loaf pan or baking dish with olive oil.
- In a large mixing bowl, combine ground beef, eggs, almond flour, Parmesan cheese, diced onion, garlic, sugar-free ketchup, Worcestershire sauce, salt, pepper, smoked paprika, and Italian seasoning.
- Mix gently with clean hands or a spatula until just combined. Avoid overmixing, as this can make the meatloaf dense.
- Transfer the mixture into the prepared loaf pan and gently press it into shape. Optionally, spread a thin layer of sugar-free ketchup on top.
- Cover loosely with foil and bake for 35 minutes. Remove foil and bake for an additional 15–20 minutes until the internal temperature reaches 160°F (71°C).
- Remove from the oven and let rest for 10 minutes. This helps the juices redistribute and makes slicing easier.
- While the meatloaf rests, bring a large pot of salted water to a boil. Add cauliflower florets and cook for 10–12 minutes until fork-tender.
- Drain thoroughly using a colander. Excess water can make the mash watery, so let the cauliflower steam-dry for a minute.
- Transfer cauliflower to a food processor. Add butter, heavy cream, cream cheese, garlic powder, salt, and pepper.
- Blend until smooth and creamy. Taste and adjust seasoning as needed.
Notes
Nutritional Facts and Total Calories
- Calories: 520 kcal
- Protein: 35 g
- Fat: 40 g
- Total Carbohydrates: 8 g
- Fiber: 3 g
- Net Carbs: 5 g
Keto Meatloaf with Cauliflower Mash
Ingredient Notes
Ground Beef
Choose ground beef with some fat content, such as 80/20. Fat adds moisture and flavor, preventing the meatloaf from becoming dry. Leaner meat can be used but may require additional fat.
Eggs
Eggs act as a binder in keto meatloaf, replacing breadcrumbs. They help hold the loaf together while keeping it moist and tender.
Almond Flour
Almond flour is a low-carb alternative to breadcrumbs. It absorbs moisture and helps bind the meatloaf without adding unnecessary carbs.
Parmesan Cheese
Parmesan adds saltiness, umami, and structure. It also helps the meatloaf stay moist while enhancing flavor.
Onion and Garlic
Used in small amounts, onions and garlic add depth and aroma without significantly increasing carb count. Finely dicing the onion ensures even distribution.
Sugar-Free Ketchup
Provides classic meatloaf flavor without added sugar. Always check labels to ensure keto compliance.
Worcestershire Sauce
Adds savory depth. Use a sugar-free version to stay low-carb.
Cauliflower
Cauliflower is the star substitute for potatoes. When cooked and blended properly, it becomes smooth, creamy, and neutral in flavor.
Butter, Cream, and Cream Cheese
These add richness and create a mashed-potato-like texture while boosting healthy fats essential for keto diets.
Serving Instructions
- Slice the meatloaf into thick portions.
- Serve hot alongside a generous scoop of cauliflower mash.
- Garnish with chopped chives or parsley if desired.
- Optional keto sides include green beans, sautéed spinach, or a simple salad.
Tips
- Don’t overmix the meatloaf to keep it tender.
- Drain cauliflower thoroughly to avoid watery mash.
- Add shredded cheddar to the mash for extra richness.
- Make individual mini meatloaves for faster cooking.
- Use parchment paper for easy cleanup.
Storage Information
- Refrigerator: Store leftovers in an airtight container for up to 4 days.
- Freezer: Meatloaf freezes well for up to 3 months. Wrap tightly.
- Reheating: Reheat gently in the oven or microwave until warmed through.
FAQs
1. Can I use ground turkey instead of beef?
Yes, but choose a higher-fat turkey blend and add extra olive oil to prevent dryness.
2. Is cauliflower mash really keto-friendly?
Absolutely. Cauliflower is low in carbs and high in fiber, making it an excellent keto substitute for potatoes.
3. Can I make this dairy-free?
Yes. Use dairy-free cream cheese alternatives and coconut cream instead of heavy cream.
4. Can I meal prep this recipe?
Yes. This dish is excellent for meal prep and reheats well throughout the week.
5. Can I freeze the cauliflower mash?
It can be frozen, but the texture may change slightly. Re-blend after reheating for best results.
