The Best Keto Meatloaf Muffins – Juicy, Low-Carb & Perfectly Portioned!

Looking for a delicious, high-protein, low-carb dinner or meal prep idea that’s easy to make and bursting with flavor? These Keto Meatloaf Muffins are exactly what you need. With all the savory, herby richness of classic meatloaf—but in a portable, keto-friendly format , these muffins are packed with flavor and perfect for anyone following a ketogenic diet .

Made with ground beef, pork, eggs, and a grain-free binder like almond flour or crushed pork rinds, these keto meatloaf muffins cook quickly in the oven and hold their shape beautifully. Whether you’re meal prepping for the week, feeding a hungry family, or looking for a freezer-friendly snack, this recipe delivers big-time on taste and convenience.

In this article, we’ll walk you through how to make the best keto meatloaf muffins from scratch , explore ingredient substitutions, offer serving ideas, and answer your most common questions. Let’s get started!

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Why You’ll Love These Keto Meatloaf Muffins

These aren’t just mini meatloaves in muffin form—they’re a flavor-packed, nutrient-dense powerhouse made with real food ingredients that keep you full and satisfied longer.

Here’s why they stand out:

• 🥩 Classic comfort flavor : All the taste of grandma’s meatloaf without the carbs.
• 🧁 Portion-controlled bites : Great for meal prep, snacks, or lunches.
• 🥦 Low-carb & keto-approved : No breadcrumbs—use almond flour or pork rinds instead.
• ⏱️ Ready in under 40 minutes
• 🧼 Easy cleanup : Baked in a muffin tin—no loaf pan mess!
• 🧂 Customizable : Add veggies, cheese, or different seasonings.

Whether you’re keto, paleo, or just trying to eat cleaner, these meatloaf muffins will quickly become a staple in your weekly rotation.

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Ingredients You’ll Need

For the Meatloaf Mixture:

• 1 lb (450g) ground beef (80/20 blend recommended)
• 1/2 lb (225g) ground pork or additional beef
• 1 large egg
• 1 small onion, finely chopped or grated
• 2 cloves garlic, minced
• 1 tbsp Worcestershire sauce (keto-friendly)
• 1 tsp dried thyme or Italian seasoning
• 1/2 cup almond flour or crushed pork rinds (for binding)
• Salt and pepper to taste
• Optional: 1/4 cup shredded cheddar cheese or diced mushrooms for extra flavor

For the Glaze:

• 2 tbsp ketchup (or sugar-free ketchup)
• 1 tbsp apple cider vinegar
• 1 tsp erythritol or monk fruit sweetener (optional)

Tip: Use a meat thermometer to ensure perfect doneness every time!

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Step-by-Step Instructions

Step 1: Preheat the Oven

Preheat your oven to 350°F (175°C) . Line a 12-cup muffin tin with parchment paper liners or lightly grease with oil or butter.

Step 2: Mix the Wet Ingredients

In a large mixing bowl, combine:

• Ground beef and pork
• Egg
• Worcestershire sauce
• Minced garlic
• Chopped onion

Mix well using your hands or a spatula until everything is evenly distributed.

Tip: Don’t overmix—it can lead to dense muffins.

Step 3: Add Dry Ingredients

Stir in:

• Almond flour or crushed pork rinds
• Thyme or Italian seasoning
• Salt and pepper

If adding cheese or mushrooms, fold them in at this stage.

Step 4: Fill the Muffin Tin

Divide the mixture evenly among the 12 muffin cups, pressing down gently to compact each one.

Step 5: Prepare the Glaze

In a small bowl, whisk together:

• Ketchup
• Apple cider vinegar
• Sweetener (if needed)

Brush a generous amount of glaze over the top of each muffin.

Step 6: Bake Until Golden

Bake for 20–25 minutes , or until the internal temperature reaches 160°F (71°C) and the tops are golden and slightly caramelized.

Let cool for 5–10 minutes before carefully removing from the tin.

Step 7: Serve and Enjoy!

Serve warm with mashed cauliflower, roasted broccoli, or a side salad.

Enjoy every juicy, flavorful bite of your Keto Meatloaf Muffins !

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Nutritional Information (Per Muffin – Makes 12 Muffins)

Nutrient	Amount
Calories	~190 kcal
Total Fat	~14 g
Saturated Fat	~5 g
Cholesterol	~50 mg
Sodium	~250 mg
Total Carbs	~3 g
Dietary Fiber	~1 g
Net Carbs	~2 g
Protein	~14 g

Note: Values may vary based on exact measurements and optional add-ins.

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Tips for the Best Keto Meatloaf Muffins

1. Use fatty cuts of meat – 80/20 beef ensures juiciness.
2. Don’t skip the glaze – It adds flavor and beautiful color.
3. Press firmly into muffin tins – Ensures they hold their shape and cook evenly.
4. Add moisture if needed – A splash of bone broth or mustard helps prevent dryness.
5. Make ahead and freeze – Store cooled muffins in an airtight container or freezer bag for up to 3 months.

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Variations & Customizations

Want to switch things up? Try these tasty variations:

Spicy Version

Add hot sauce, red pepper flakes, or diced jalapeños to the meat mixture.

Cheesy Stuffed Muffins

Insert a cube of mozzarella or cheddar cheese into the center before baking.

Bacon-Wrapped Option

Wrap each muffin with a half slice of bacon before baking for extra smoky flavor.

Mediterranean Style

Mix in sun-dried tomatoes, olives, and feta cheese for a Greek-inspired twist.

Turkey or Chicken Muffins

Use ground turkey or chicken for a lighter version—add extra fat like olive oil or avocado.

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Frequently Asked Questions (FAQ)

Can I use egg substitutes?

Yes! Try 1 tbsp ground flaxseed + 3 tbsp water per egg for a vegan or allergy-friendly option.

Are these muffins gluten-free?

Yes! This recipe is naturally gluten-free when using almond flour or pork rinds as the binder.

How do I store leftovers?

Store cooled muffins in an airtight container in the fridge for up to 4 days. Reheat in the oven or air fryer for best results.

Can I freeze them?

Yes! Cool completely, then transfer to a freezer-safe bag or container. Reheat from frozen at 350°F (175°C) for 12–15 minutes.

What can I serve with these muffins?

Great served with:

• Cauliflower mash
• Roasted green beans or zucchini
• Side salad
• Sugar-free BBQ sauce for dipping

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Why This Recipe Works So Well

These Keto Meatloaf Muffins work because of their perfect balance of texture and bold flavor:

• The meat mixture stays juicy thanks to the fat content and proper binding.
• The glaze gives it that classic ketchup tang without added sugar.
• And the muffin format makes them portion-controlled and portable .

It’s the kind of dish that makes eating keto feel indulgent—because it tastes so good.

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Serving Suggestions

Looking for creative ways to serve your keto meatloaf muffins beyond just a plate? Here are some ideas:

In Lettuce Wraps

Top with mashed avocado and wrap in large butter lettuce leaves.

As Appetizers

Serve with toothpicks and keto ranch or chipotle mayo for dipping.

On a Platter

Arrange with roasted vegetables, pickles, and deviled eggs for a keto charcuterie-style board.

For Meal Prep

Pack in containers with sides like coleslaw, salad, or roasted potatoes (or cauliflower).

With Eggs

Pair with fried or scrambled eggs for a hearty breakfast or brunch.

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Health Benefits of Key Ingredients

Let’s take a quick look at the health benefits of what makes this dish special:

Grass-Fed Beef

Rich in iron, zinc, and B vitamins; supports muscle growth and energy levels.

Pork Rinds

Low-carb, high-protein snack that provides collagen-building amino acids.

Almond Flour

High in vitamin E and healthy fats; supports heart health and satiety.

Worcestershire Sauce

Adds depth and umami with minimal carbs (ensure it’s gluten-free if needed).

Even though these are meat-based muffins, they’re packed with nutrients that make them more than just a treat—it’s a smart addition to any balanced keto lifestyle.

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Final Thoughts: A Must-Try Keto Comfort Dish

These Keto Meatloaf Muffins prove that comfort food doesn’t have to be carb-heavy or unhealthy. With their rich flavor, soft interior, and crispy edges, they’re the kind of dish that makes staying on track with your keto goals feel rewarding—not restrictive.

Whether you’re making them for yourself, packing them for lunch, or bringing them to a potluck, these muffins deserve a spot in your kitchen. They’re easy to make, customizable, and loved by kids and adults alike.

So go ahead—whip up a batch, share them with family, or savor them solo. Either way, you’re treating yourself to something truly special.

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