Low-Carb Meatloaf with Pork Rinds
⏲ ~31 min total · prep 14 · cook 17 · 4 servings
Dinner⏱ 65 min total🔥 2.0g net carbs⚡ ≈500 kcal/serving~5% of calories from carbs
By the KFI Test Kitchen · Tested & approved by Jason Lieu, KFI recipe editor
Published Sep 15, 2026 · Updated Sep 15, 2026
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Ingredients
- 1 1/2 lbs ground beef (80/20)
- 3/4 cup finely crushed pork rind crumbs (about 1.5 oz)
- 1/4 cup unsweetened almond milk
- 1/2 cup finely diced yellow onion
- 2 cloves garlic, minced
- 1 large egg
- 2 tbsp Worcestershire sauce
- 1 tsp salt and 1/2 tsp black pepper
- 1/3 cup sugar-free ketchup stirred with 1 tbsp brown-sugar-style erythritol (for the glaze)
Instructions
- Preheat the oven to 375°F. Soak the pork rind crumbs in the almond milk for 5 minutes until they collapse into a mushy paste — this panade keeps the loaf tender instead of dense.
- Cook the onion and garlic in a teaspoon of oil in a small skillet over medium heat for 3-4 minutes, until translucent and fragrant; cool 2 minutes.
- Combine the beef, soaked pork rind paste, egg, Worcestershire, onion mixture, salt, and pepper with your hands, folding just until no dry spots remain — overworking ground beef makes it crumbly.
- Press the mixture into a 9x5-inch loaf pan and smooth the top level.
- Bake 30 minutes, then spread the sweetened sugar-free ketchup evenly over the top and continue baking 12-15 minutes more, until an instant-read thermometer in the center reads 160°F.
- Rest the loaf in the pan for 10 minutes so the juices reabsorb, then slice with a sharp knife and lift out with a spatula.
Why this recipe works
- A pork rind panade Pork rind crumbs soaked in almond milk collapse into a paste that keeps the loaf tender instead of dense. Breadcrumbs did this job in old recipes; the panade does it better and carb-free.
- Onion, cooked first Three to four minutes in a skillet turns the diced onion translucent and takes the raw edge off the garlic. Raw onion straight into the mix is why some loaves taste harsh.
- Glaze at the halfway mark The sweetened sugar-free ketchup goes on after 30 minutes, not before. Added early, it would sit in the oven twice as long and scorch.
Tips for making this recipe well
Give the panade its five minutes
The crumbs need the full soak to collapse. Half-soaked pork rinds bake up squeaky.
Mix with your hands, briefly
Fold until no dry spots remain, then stop. Overworked ground beef tightens and turns crumbly in the oven.
Thermometer in the center
The method calls for 160°F in the middle after the glaze goes on. Eyeballing a loaf through oven glass is a gamble with the end slices.
Rest in the pan
Ten minutes lets the juices reabsorb instead of pooling on the cutting board. It also lets the loaf slice without shredding.
Level the top
A smoothed top glazes evenly. Peaks and valleys burn where the ketchup runs thin.
Serving suggestions
Thick slices, a spoon of the pan glaze over each, and something plain alongside; cauliflower mash and green beans both keep the plate at 2.0g net carbs a serving. A second smear of the sugar-free ketchup mixture at the table is not cheating. Cold slices tomorrow, on a low-carb roll with mustard, are half the reason to make this loaf. It slices cleaner on day two than the night it bakes.
Storage and meal prep
The cooled loaf keeps 3 to 4 days covered in the fridge, and slices hold their shape better on day two. Wrap individual slices for lunches, or freeze them up to 2 to 3 months with a square of parchment between pieces. Reheat covered, in the oven or a covered skillet with a spoon of water, so the glaze loosens instead of hardening.
Variations worth trying
- Half pork, half beef Swap half the beef for ground pork. The loaf bakes the same and slices juicier.
- Glaze with heat A pinch of cayenne or a dash of hot sauce stirred into the ketchup mix.
- Free-form loaf Shape it on a parchment-lined sheet if the loaf pan is missing. Check the center temperature a few minutes early.
Frequently asked questions
Why pork rinds instead of almond flour?
Almond flour in a meatloaf bakes dense and pasty. Crushed pork rinds soak up the almond milk into a panade that behaves like breadcrumbs.
Can I skip cooking the onion?
Raw onion stays crunchy and sharp inside a loaf that bakes under an hour. The 3-minute skillet step is worth the pan to wash.
Is 160°F safe for beef?
Ground beef is done at 160°F, which is the number the method targets after the glaze goes on. The 10-minute rest holds the temperature and the juices.
Why did my loaf fall apart when sliced?
Usually overmixing, sometimes a skipped rest. Hands, a light fold, and the full 10 minutes in the pan fix it.
Can I make two loaves and freeze one?
Freeze the second loaf baked and cooled, up to 2 to 3 months, wrapped well. Thaw overnight in the refrigerator and reheat covered.
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