Low Carb Meatloaf & Veggies

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The best low carb meatloaf recipe for the keto diet stuffed with mozzarella cheese & prosciutto. Served with blistered japanese eggplant and broccoli for the ultimate low carb keto meal.

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low carb meatloaf

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I’ve got a provolone and prosciutto stuffed meatloaf recipe that could be the best one yet. What makes this meatloaf so unique is that you lay the ground beef /filling out flat, stuff it with the cheese and prosciutto, and then roll it up back into the shape of a loaf. This creates layers of flavor and makes for the juiciest low carb meatloaf recipe that is perfect for the keto diet!

If you are looking for more meatloaf recipes, check out my turkey meatloaf with cauliflower rice pilaf recipe and this chicken shawarma meatloaf.

low carb meatoaf
low carb meatloaf for the keto diet

Low Carb Meatloaf

It’s is easy to make a low carb meatloaf. Just leave out the binder that normally comes in the form of breadcrumbs and make sure to substitute that with moist and soft veggies. You have to use keto friendly veggies for a low carb meatloaf, so stay away from carrots and opt for green peppers, a little sweet onion, and garlic.

I am a firm advocate for cooking the raw veggies before adding to the ground beef mixture. The one time I did not do this was on Food Network’s Cutthroat Kitchen and I got sent home. The raw veggies have too much moisture and a very strong flavor, so you want to take a good 15 minutes to cook them down and make them soft.

Cook the veggies in a pan for a good 15 minutes or until soft and wilted. Combine that with two pounds of ground beef, 2 eggs, and some grated Parmesan cheese. Here is the best part of this keto meatloaf, spread it out on a piece of parchment paper, and layer pieces of sliced mozzarella and prosciutto over the top. Then use the parchment paper to roll up the meatloaf and place it in a tin. This will create that pinwheel look when you cut into the meatloaf later on.

If you want your meatloaf to be soft and moist, you have to make sure to to over mix the beef and the ingredients. The longer you mix, the harder the meatloaf will get while it cooks, so make sure to combine just until everything is incorporated.

meatloaf and veggies
low carb meatloaf with veggies

 

japanese eggplant
stir fried japanese eggplant and broccoli

How Do I Cook Japanese Eggplant?

The Japanese eggplant is less bitter than the large purple variety. That is because it has less seeds. The key to making the eggplant and broccoli tender and slightly blistered on the outside is a very hot pan.

First I fry the aromatic in the oil to infuse their flavor, then I put the sliced Japanese eggplant and blanched broccolini in the pan set just under high heat. This will create nice texture on the veggies and prevent them from getting mushy. Once ready, top the eggplant and broccolini with the crispy shallots and garlic and you have one tasty side dish to compliment the meatloaf.

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low carb meatloaf

Low Carb Meatloaf & Veggies

Course: Main Course
Keyword: eggplant, keto, low carb, meatloaf
Prep Time: 20 minutes
Cook Time: 1 hour 13 minutes
Total Time: 1 hour 33 minutes
Servings: 5 meals
Calories: 693 kcal
Author: Bobby Parrish

This low carb meatloaf recipe is stuffed with mozzarella cheese and prosciutto before being baked in the oven. Served with Japanese eggplant and broccoli for some really tasty keto meal prep.

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Ingredients

For the meatloaf:

  • 2 pounds ground beef
  • ½ red onion diced
  • 1 green bell pepper diced
  • ½ teaspoon dried thyme
  • 3 cloves garlic minced
  • 2 eggs
  • ¼ cup grated parmesan or pecorino romano cheese
  • 5 ounces sliced provolone cheese
  • ¼ pound sliced prosciutto optional
  • Keto ketchup no sugar added
  • Kosher salt & fresh pepper
  • Avocado or olive oil

For the veggies:

  • 8 ounces broccolini or baby broccoli
  • 1 large Japanese eggplant
  • 1 shallot thinly sliced
  • 2 cloves garlic thinly sliced
  • ½ teaspoon mustard seeds
  • Zest & juice of half a lemon
  • Kosher salt & fresh pepper
  • Avocado or olive oil

Instructions

  1. Pre-heat oven to 350 F for the meatloaf. Pre-heat a large non-stick pan over medium heat along with 2 teaspoons of oil. Add the onions, green peppers, thyme, ¼ teaspoon salt, and a few cracks of pepper. Cook for 10 minutes, stirring often. Add the garlic and cook another 5 minutes, or until the veggies are very soft.
  2. Meanwhile, add the ground beef to a large bowl along with the eggs, parmesan, 1 teaspoon salt, and a few cracks of pepper. Once the veggies are ready, add them to the bowl with the beef and use a large spoon to start mixing, the veggies will be too hot to handle(too cold to hold ?). After mixing for 20 seconds use your hands to thoroughly mix everything together, but make sure not too overmix or the meatloaf will be tough. Use a piece of wax paper or parchment paper and measure an 9x10 inch rectangle. Spread the meatloaf mixture onto the paper and shape it so it fits 9x10 inches. Layer the cheese and prosciutto so they overlap on the meatloaf and then use the paper to roll the meatloaf up tightly, watch the video above to see how my wife does it. Pinch the ends of the meatloaf closed and flatten them, transfer meatloaf to a tin seam side down, and cover with as much keto ketchup as desired. If you don’t have a meatloaf tin, place on a sheet tray seam side down. Bake for roughly 75 minutes, or until the internal temperature is 155 F. Remove from oven and allow to cool for 10-20 minutes with some tin foil tented on top.
  3. While the meatloaf is cooking, make the veggies by brining a medium size pot of water to a boil. Add 1 teaspoon of salt along with the broccolini and boil for 3 minutes. Meanwhile, cut the eggplant into large bite size pieces and slice the shallots and garlic. When the broccolini is ready, drain and cut into bite size pieces, set aside. Pour 3 tablespoons of oil int a large non-stick pan and heat on medium-high for 2-3 minutes. Once hot, add the shallots, garlic, mustard seeds, and tilt the pan so they fry in the oil. Cook just until the veggies are golden brown and then remove from pan but leave the oil behind. The shallots and garlic will burn easily, so make sure to pull them as soon as they are ready. Add the eggplant and broccolini to the pan, turn the heat up a notch, and cook for 5-7 minutes, or until the eggplant is golden brown and both veggies are cooked through. Add 1/4 teaspoon of salt, a coupe cracks of pepper, and turn off the heat. Mix well and add the lemon zest and juice, check for seasoning, you may need more salt or lemon. Transfer the veggies to a clean bowl and top with the crispy shallots, garlic, and mustard seeds.
  4. Slice the meatloaf and serve with the veggies, enjoy! Everything will keep in the fridge for 5 days or can be frozen for 2-3 months. The best way to reheat everything is in a 350 F oven for 8-10 minutes, if using a microwave, make sure to cover the container with a wet paper towel and don’t overheat the food, or it will dry out.

Recipe Video

Recipe Notes

Macros per serving of meatloaf, makes 5 generous servings:
693 calories
3.1 grams of net carbs
5.5 grams of total carbs
50.2 grams of fat
47.6 grams of protein
0.6 grams of fiber

Macros per serving of veggies, makes 5 servings:
115 calories
5.16 grams of net carbs
9.8 grams of total carbs
9.36 grams of fat
2 grams of protein
4.4 grams of fiber

Nutrition Facts
Low Carb Meatloaf & Veggies
Amount Per Serving (1 meal)
Calories 693 Calories from Fat 450
% Daily Value*
Fat 50g77%
Carbohydrates 5.5g2%
Fiber 1g4%
Protein 47.6g95%
* Percent Daily Values are based on a 2000 calorie diet.

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30 thoughts on “Low Carb Meatloaf & Veggies”

  1. Lauren

    Just made this meat loaf recipe tonight! It was bomb dot com!!!! The flavors are on point! Def making this again. 🙂

    Reply
  2. Benny

    I just love every single recipe on this site. They are so creative and super healthy. I made this meatloaf today and it turned out just perfect! Love the combination between beef and prosciutto and cheese and ahhh. It’s just yummy!!

    Reply
  4. Mike W.

    Made this few weeks ago, overall fun and easy to make, only trouble I had was the rolling of it to get the spiral. will be a repeat meal

    Reply
  6. Shantanu.

    I just got done making the meatloaf for the week ahead and I can’t wait to dig in. I did nibble a bit tonigjt itself and I had to stop myself from having a 2nd dinner ?. This is an outstanding dish and Bobby really nails the flavors. I also love the simplicity of the ingredients. I was a tad apprehensive about my ability to roll the meat into the log but it wasn’t all that hard. Bobby’s instructions, both written and in the video are very helpful.

    Meatloaf isn’t a staple in my house but this meatloaf is going to change that. After the success of the base recipe tonight, I’m going to make this with different spices and cheeses. I also look forward to trying out more of Bobby’s recipes.

    Cheers!

    Shantanu.

    Reply
  7. Nicola

    This is amazing!! I also love how you throw in instructions on how to not mess it up, like cooking the veggies first or not to over mix! Please keep doing that cause this came out perfectly for me. Sooooooo gooooooooood!!!

    Reply
  8. Kathryn

    Just started keto, we found your site and so happy we did. The dishes are amazing in flavour and you make it so easy. Will keep telling everyone about you chanel.
    Thanks

    Reply
  10. Alexis

    So so so good! Made the meatloaf and veggies and loved both. I’m not an eggplant fan so I subbed for zucchini and it was still wonderful. The meatloaf was fabulous and the addition of the prosciutto and provolone was next level. Thank you Bobby- look forward to trying more of your recipes!

    Reply
  12. James Anderson

    I have been doing keto for about 6 months and one of the harder things for me to do is to find good recipes. My brother had been a big fan for a while and just shared a few of your videos with me.

    Being a novice/amature/noob in the kitchen and trying to do a keto diet successfully is a challenge. So I just wanted to say thank you for your blog and videos as it is such a great way for me to find some new recipes see how they are cooked appropriately and learning all kinds of other tips along the way to make good food great.

    This is the first recipe I am trying of yours and have all the ingredients for guacamole tomorrow as well.

    Taste was amazing and despite my failing to check the meat before it got cooked to 175 it was fantastic. Thank you for sharing the recipe and video. I’ll be back for more :).

    Reply
    1. Bobby Parrish

      That’s awesome that you’ve been doing keto for 6 months! Well done. I’m happy you’ve found our channel and I’m glad it’s been a great resource to you in your keto quest. Do you know about our keto cookbook that comes out next week? It has 125+ keto recipes and I know you’ll love it! You can pre-order it on Amazon here: https://amzn.to/2TOHWJL

      Keep on cookin’!

      Reply
  13. Alex Chavez

    Tried this tonight and I’m not sure where I went wrong… I had the over pre-heated at 350, added the meatloaf in and with 20 min left it was already at 181!? ?… should I pull it out or let it ride until the end? That’s what’s the internal thermometer is telling me at least. ??‍♂️

    Reply
    1. Bobby Parrish

      I would check to make sure your thermometer is accurate: fill up a glass with crushed ice, add cold water, put in the thermometer probe, and make sure it reads 32F/0C. As long as all parts of the loaf are “done” according to the thermometer, go by the thermometer – not the time. Times will vary.

      Reply
      1. Alex

        So it was my thermometer. UGH. It needed re-calibrating. By the time i figured that out though, it was too late. I pulled it out the meat was done but everything else was extremely watery… This is odd, I’m an okay cook and have done a few of your recipes already (all came out amazing) – I’ll just have to give this another try soon. Thanks!

        Reply
        1. Bobby Parrish

          Now you know! Good deal – I’m sure with a working thermometer everything will come out perfect! #KeepOnCookin !!!

          Reply

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