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Meatloaf with Cauli-Mash Recipe

There’s something profoundly comforting about a home-cooked meal that brings warmth and satisfaction to the table, especially when it aligns with your dietary goals. Imagine a dish that’s both hearty and healthy, perfect for a cozy family dinner, a special occasion, or simply when you need a comforting meal that keeps you on track with your keto lifestyle. Our Meatloaf with Cauli-Mash is just that—a delightful combination of savory, meaty goodness with a side of creamy, garlic-infused cauliflower mash that’s bound to become a favorite in your household. What’s more, this dish is a fantastic way to enjoy a classic comfort food without the carb overload, making it a perfect fit for a keto diet.

Meatloaf with Cauli-Mash

A delectable duo that brings comfort food to your keto table without the guilt.


For the Meatloaf:

  • 2 lbs ground beef
  • 1/4 cup pecan and flax seed mix (paleo-friendly)
  • 1/2 cup pork panko bread crumbs (keto-friendly)
  • 1 large egg
  • 1/2 cup unsweetened ketchup (keto-friendly)

For the Cauli-Mash:

  • 1 bag (about 12 oz) steamed riced cauliflower
  • 2 oz cream cheese
  • 1 tbsp garlic butter


  1. Preheat your oven to 375°F (190°C).
  2. In a large bowl, mix the ground beef, pecan and flax seed mix, pork panko, and egg until well combined.
  3. Shape the mixture into a loaf and place it in a baking dish.
  4. Spread the unsweetened ketchup over the top of the meatloaf.
  5. Bake in the preheated oven for about 1 hour or until the meatloaf is cooked through.
  6. While the meatloaf bakes, prepare the cauli-mash. In a food processor, blend the steamed riced cauliflower, cream cheese, and garlic butter until smooth and creamy.
  7. Serve the meatloaf with a generous side of cauli-mash.

Breakdown of Ingredients and Average Carb Content

Keeping track of carbs is crucial on a keto diet. Here’s a quick breakdown of the average carb content in our recipe:

  • Ground Beef: 0g carbs
  • Pecan and Flax Seed Mix: Approximately 1g carbs per 1/4 cup
  • Pork Panko: 0g carbs
  • Egg: Less than 1g per egg
  • Unsweetened Ketchup: 1g carbs per 1/2 cup
  • Riced Cauliflower: 5g carbs per 12 oz bag
  • Cream Cheese: 2g carbs per 2 oz
  • Garlic Butter: Less than 1g carbs per tbsp

The total carbs for the entire meal largely depend on the portions served but remain minimal, making this dish a fantastic keto-friendly option.

A Heartwarming Conclusion

Embracing a keto lifestyle doesn’t mean you have to give up on the comfort foods you love. Our Meatloaf with Cauli-Mash is proof that with a little creativity and the right ingredients, you can enjoy all the flavors and textures of a traditional home-cooked meal without straying from your nutritional goals. Whether it’s a chilly evening or a special family dinner, this dish is sure to warm hearts and satisfy cravings, all while keeping carbs in check. Give this recipe a try and let the comfort of keto cooking bring joy to your table.

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