Introduction
Looking for a hearty and delicious keto-friendly meal that satisfies your cravings while keeping you on track with your low-carb lifestyle? This Keto Meatloaf with Smooth Mashed Potatoes is just what you need! With juicy, flavorful meatloaf and creamy mashed potatoes made from cauliflower, this dish is perfect for dinner, lunch, or even a snack. Not only is it packed with flavor, but it also keeps the carb count low, making it ideal for those following a ketogenic diet. Let’s dive into the recipe and learn how to make this mouth-watering meal that will leave you feeling full and satisfied!
Ingredients & Tools
Meatloaf Ingredients:
- 1 lb (450g) ground beef (preferably 80% lean)
- ½ lb (225g) ground pork
- 1 large egg (room temperature)
- 1 small onion, finely diced
- 2 cloves garlic, minced
- ½ cup almond flour (or crushed pork rinds for extra crunch)
- 2 tbsp unsweetened ketchup
- 1 tbsp Dijon mustard
- 1 tsp Worcestershire sauce (optional for added flavor)
- 1 tsp smoked paprika
- 1 tsp dried oregano
- 1 tsp salt
- ½ tsp black pepper
- 1 tbsp fresh parsley, chopped (optional, for garnish)
Mashed “Potatoes” (Cauliflower) Ingredients:
- 1 medium head cauliflower, cut into florets
- 2 tbsp unsalted butter
- ¼ cup heavy cream
- 2 oz cream cheese
- ¼ tsp garlic powder
- Salt and pepper to taste
- Fresh chives (optional, for garnish)
Tools:
- Large mixing bowl
- Loaf pan (9×5 inches or similar size)
- Baking sheet
- Parchment paper
- Food processor or hand masher (for the cauliflower mash)
- Medium saucepan
- Strainer
- Whisk (for mixing the meatloaf ingredients)
Preparation Method
Step 1: Preheat the Oven and Prepare the Loaf Pan
Begin by preheating your oven to 350°F (175°C). While the oven is warming up, line your loaf pan with parchment paper to ensure the meatloaf doesn’t stick and is easy to remove once it’s baked. Leave some parchment paper overhang on the sides for easy lifting later.
Step 2: Prepare the Meatloaf Mixture
In a large mixing bowl, combine both the ground beef and ground pork. Use your hands or a fork to break the meat apart and mix them evenly. Add the finely diced onion, minced garlic, almond flour, egg, unsweetened ketchup, Dijon mustard, Worcestershire sauce, smoked paprika, oregano, salt, and black pepper. If using fresh parsley, add it at this point.
Once everything is in the bowl, use your hands or a spatula to thoroughly mix the ingredients. Be careful not to overwork the meat, as this can make the meatloaf dense rather than tender.
Step 3: Shape and Bake the Meatloaf
Transfer the meat mixture into your prepared loaf pan, pressing it down gently to shape it evenly. Smooth the top with a spatula to ensure it cooks uniformly. Place the loaf pan onto a baking sheet to catch any drippings, and then carefully place it into your preheated oven.
Bake the meatloaf for 50-60 minutes, or until the internal temperature reaches 160°F (71°C). If you have a meat thermometer, this will be the best way to check for doneness.
Step 4: Prepare the Mashed Cauliflower
While the meatloaf is baking, it’s time to prepare the mashed cauliflower. Start by bringing a medium saucepan of water to a boil. Add the cauliflower florets, and cook them for about 10-12 minutes, or until they are fork-tender.
Once the cauliflower is soft, drain it well in a strainer and shake off any excess water. This is important to ensure your mash isn’t watery.
Transfer the drained cauliflower to a food processor (or use a hand masher if you prefer a coarser texture). Add the butter, heavy cream, cream cheese, garlic powder, and some salt and pepper to taste. Blend everything together until smooth and creamy. If the mash is too thick, you can add a touch more cream to reach your desired consistency.
Step 5: Let the Meatloaf Rest and Serve
Once the meatloaf has finished cooking, remove it from the oven and let it rest in the pan for about 10 minutes. This allows the juices to redistribute throughout the meat, making it more tender and flavorful.
Carefully lift the meatloaf out of the pan using the parchment paper overhang and transfer it to a cutting board. Slice it into thick portions and serve with a generous helping of the smooth mashed cauliflower.
Optional Garnish:
Sprinkle fresh chopped parsley over the meatloaf and chopped chives over the mashed cauliflower for a fresh burst of color and flavor.
Nutritional Information (Per Serving)
This recipe makes approximately 6 servings. The nutritional values listed below are per serving.
- Calories: 400 kcal
- Protein: 25g
- Fat: 33g
- Carbohydrates: 6g
- Fiber: 2g
- Net Carbs: 4g
- Sugars: 2g
- Sodium: 700mg
Notes & Tips:
- Almond Flour Substitute: If you’re looking for a crunchier texture in your meatloaf or want to lower the carbs even further, you can substitute the almond flour for crushed pork rinds. This improves the overall texture without adding carbs.
- Flavor Variations: Feel free to experiment with different herbs and spices! For example, you can add cumin, thyme, or even a pinch of cayenne pepper for a bit of heat.
- Cauliflower Mash Consistency: If you prefer a chunkier mash, use a hand masher instead of a food processor. For an ultra-smooth mash, you can blend it for a bit longer or add a splash more of heavy cream.
- Storage: Store leftovers in an airtight container in the fridge for up to 3 days. Both the meatloaf and mashed cauliflower reheat well in the microwave or oven.
- Freezing: The meatloaf freezes wonderfully! Slice it into individual portions and freeze them in airtight containers for up to 3 months. Let it thaw in the fridge overnight before reheating.
- Make-Ahead Tip: You can prepare the meatloaf mixture ahead of time and refrigerate it for up to 24 hours before baking. This is especially useful if you’re preparing for a large dinner or want to save time on a busy day.
Conclusion
This Keto Meatloaf with Smooth Mashed Potatoes is a perfect low-carb, high-protein meal that’s not only comforting but also incredibly satisfying. Whether you’re making it for lunch, dinner, or even as a snack, this dish is sure to become a staple in your keto meal rotation. The juicy, flavorful meatloaf pairs perfectly with the creamy cauliflower mash, offering all the richness of traditional comfort food without the carbs.
Make this recipe today and indulge in a keto-friendly meal that doesn’t compromise on taste or texture. Enjoy!
