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Simple Keto Meatloaf with Cauliflower Mash

2 pictures , on the left a bowl with all the ingredients in it for simple keto meatloaf, on the right is sara from keto on the rise holding a white plate with simple keto meatloaf, cauliflower mash and oven roasted kale chips

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Nothing says comfort food like a Simple Keto Meatloaf with a creamy Cauliflower Mash. This recipe will satisfy your craving for that classic taste of a traditional meatloaf without all the carbs and sugar. Simple clean ingredients make this recipe a perfect one to put in the Sunday supper rotation. I have also included my recipe for oven roasted kale. I can’t wait for you to try it!

Simple Keto Meatloaf

When creating this meatloaf recipe, I knew I wanted to keep it as close to a traditional meatloaf as possible. My family has always loved meatloaf. By using wholesome, simple ingredients I was able to do just that and the hubby even thought it was better than any of my other meatloaf recipes.

For this recipe you will need the following ingredients:

  • Ground beef-not lean ground beef, we want a nice blend like 75/25 to get a nice moist and flavorful meatloaf
  • Yellow Onion
  • Bell Pepper
  • Pork PankoPork King is what I use, click on the link to get it now!
  • Egg
  • No added sugar ketchup-I prefer Heinz!
  • Dijon Mustard
  • Worcestershire Sauce
  • Garlic Salt
  • Pepper

So you can see, these are some clean keto ingredients that yield for a delicious Simple Keto Meatloaf. A traditional meatloaf would be loaded with carbs from sugary ketchup to bread crumbs and brown sugar topping. The total carbs for this keto meatloaf are 2-4 depending on a 6 or 8 serving size as compared to a traditional meatloaf that has approximately 24 carbs per serving! See the complete recipe in the printable recipe card down below, including the sauce for the top of the meatloaf!

The perfect side to meatloaf-Cauliflower Mash

You need a creamy mash with your meatloaf, I will say it right now…it is a MUST! Cauliflower mash is the perfect substitute for potatoes basically just swapping out the potato for the cauliflower. In this recipe you could use frozen cauliflower or even already riced cauliflower but I prefer a fresh head of cauliflower. When you are ready to mash it all up you can use a food processor for a more whipped version but I just use a good ole potato masher. Here is my recipe for the best creamy Cauliflower Mash!

  • One head of cauliflower, washed, cut into florets, core removed.
  • In a pot of water on the stovetop, boil the cauliflower until fork tender.
  • When fork tender drain off all the water and put back into the pot.
  • Mash the cauliflower or process in the food processor with 1/2 stick of butter, a couple splashes of heavy cream and salt and pepper to taste!

Bonus Recipe-Oven Roasted Kale Chips

I wanted to treat you all to an extra recipe this week to round out our Simple Keto Meatloaf and Cauliflower Mash. Oven roasted kale chips, a keto superfood is the perfect veg to round out this keto comfort food meal. Salty, crunchy and packed with vitamins and nutrients, we will pop the kale into the oven alongside our meatloaf as everything finishes cooking. Kale chips are also a great alternative to a salty snacks like chips, pretzels and popcorn. Here’s how you will make it and just a warning, these are addicting!

  • Take one bunch of kale, remove the leaves from the thick stems, cut into large bite sized pieces and wash/rinse in a salad spinner.
  • Place washed kale on a cookie sheet lined with parchment paper.
  • Drizzle 1 tablespoon olive oil over the leaves and use your hands to coat all the leaves in the oil. (Don’t add any more oil than 1 Tablespoon-we want the kale chips crispy-not soggy!)
  • Season the kale with salt or any other seasonings you wish and combine. I love to top with Parmesan cheese!
  • Pop the kale into a 375 degree oven for approximately 10-20 minutes, tossing every 5 minutes or until the kale is crispy like a chip!

So, there you have it, a cozy, homestyle complete keto meal. Check out the YouTube video to follow along with me as I make this delicious keto dinner. Simple Keto Meatloaf with Cauliflower Mash and Oven Roasted Kale chips will be a hit at your next Sunday supper. If you really want to impress, whip up my Keto Berry Crisp with Vanilla Whipped Cream! Leave a comment below and let me know how much you loved it!

Stay On the Rise,



Simple Keto Meatloaf with Meatloaf Sauce-Keto On the Rise

Sara's Family Favorites Keto Comfort Food
By Sara Serves: 6-8
Prep Time: 10 Cooking Time: 40 Total Time: 50 min

Simple clean ingredients make this Keto Meatloaf recipe a perfect one to put in the Sunday supper rotation. I can't wait for you to try it!


  • For the Meatloaf
  • 1.5 pounds of 75/25 ground beef
  • 1/4 cup green or any bell pepper-diced small
  • 1/4 cup yellow onion-diced small
  • 1/2 cup pork panko (see link above for my favorite pork panko)
  • 1/4 cup No Added Sugar Ketchup
  • 1 Egg
  • 1.5 teaspoons garlic salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon Worcestershire sauce
  • 1 teaspoon Dijon mustard
  • For the Meatloaf Sauce
  • 1/4 cup No Added Sugar Ketchup
  • 1 teaspoon Dijon Mustard
  • 1/2 teaspoon Worcestershire sauce



Preheat oven to 375 degrees.


Line a Baking sheet with aluminum foil and a baking rack.


Combine all the ingredients for the Meatloaf in a bowl and mix until thoroughly combined.


Shape meat into a loaf and place on backing rack/sheet and cook in preheated oven for 30 minutes.


After 30 minutes of cooking, mix all the ingredients for the meatloaf sauce and top your meatloaf with the sauce.


Place back into oven for 10 minutes. Enjoy!


If you don't have a baking rack to place in your baking sheet, just cook the meatloaf right on the aluminum foil lined baking sheet. The baking rack keeps the meatloaf from sitting in the beef fat while cooking. It's delish either way. I like to turn on the broiler at the very end of the cooking time just to get a slight broil on the top of the loaf. Totally optional.


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  • Reply
    October 8, 2021 at 3:37 pm

    This looks delicious and easy to make!!! Thank you for sharing!!

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