Keto Mini Meatloaves With Mashed Cauliflower

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  • prep time

    prep time

    20 min

  • cook time

    cook time

    35 min

  • ready time

    ready time

    55 min

Keto Mini Meatloaves With Mashed Cauliflower

These individually portioned low carb meatloaves, make it helpful if you are counting macros for weight loss or trying to build muscle. Delicious ground beef is blended with white onion, crushed pork rinds, grated garlic, and kosher salt. The ingredients sound simplistic, but the result is a fantastic flavor that allows all the ingredients to shine through. The meatloaves are portioned into a cupcake pan, but before they are baked, they are slathered with a ketchup, dijon and brown sugar sweetener mixture to give them a hint of sweetness. They are cooked to perfection and then topped with a creamy cauliflower mash. These are the perfect size for kids too!

Why is there only butter in the cauliflower mash?

Since the cauliflower is boiled until tender, there is enough water picked up from this process that there is enough liquid to blend the cauliflower into a mash with the help from some butter. The result is a very potato-like texture and consistency.

How do I know when the meatloaves are done?

You will know when they are fully cooked when they have released some liquid and register 165 F on a thermometer placed in the center of the largest loaf.

What should I use to portion them into the cupcake pan?

A 2.8 - 3 oz cookie scoop works great to portion the cupcakes correctly. This ensures they are all the same size and cook at the same rate. The round shape of the cookie scoop helps the final form, so each meatloaf has a domed appearance. Use a 1 oz scoop to portion the cauliflower mash on top.

Serving suggestions

Feel free to serve the mini meatloaves with additional vegetables like spinach, kale, zucchini, a nice green salad, and something with healthy fats like an avocado.

  • Net Carbs

    3.2 g

  • Fiber

    0.8 g

  • Total Carbs

    6.5 g

  • Protein

    29.9 g

  • Fats

    16.2 g

288 cals

Keto Mini Meatloaves With Mashed Cauliflower

#1 Low Carb & Keto Diet App Since 2010

Track macros, calories, and access top Keto recipes.

Download on the App Store
Get in on Google Play


  • Hamburger or ground beef, 90% lean

    Hamburger or ground beef, 90% lean

    970 g

  • Coarse Kosher Salt by Morton

    Coarse Kosher Salt by Morton

    2 tsp

  • Garlic


    1 clove

  • Fried Pork Rinds

    Fried Pork Rinds

    1-½ ounce

  • Raw Egg

    Raw Egg

    1 large

  • White Onion

    White Onion

    ½ medium - 2 1/2" diameter

  • Tomato Ketchup

    Tomato Ketchup

    ¼ cup

  • Brown Sugar Replacement by Swerve

    Brown Sugar Replacement by Swerve

    2 tablespoon

  • Dijon Mustard

    Dijon Mustard

    2 teaspoon

  • Cauliflower, Raw

    Cauliflower, Raw

    12 ounce

  • Butter


    3 tablespoon

  • Coarse Kosher Salt by Morton

    Coarse Kosher Salt by Morton

    2 tsp

  • Chives


    1 tablespoon

Recipe Steps

steps 9

55 min

  • Step 1

    Preheat an oven to 350 F. Crush the pork rinds in a zip bag until it is very fine. Use a rolling pin to gently crush the pork rinds until it is very small.
    Step 1
  • Step 2

    Dice the white onion into a small dice. Combine the ground beef in a large mixing bowl. Add the crushed pork rinds, kosher salt and an egg.
    Step 2
  • Step 3

    Add the diced white onion and mix the ground beef together with all the ingredients. Do not overmix this mixture or the meatloaves will not be tender. However, mix them thoroughly with a wooden spoon or spatula until all the egg is incorporated.
    Step 3
  • Step 4

    Use a 2.8 - 3 oz cookie scoop to portion the meatloaves into a cupcake pan. Spray the cupcake pan with nonstick cooking spray. You do not need to use cupcake liners unless you want easier cleanup (they become greasy after baking). Press the meatloaf mixture into the cookie scoop and level it off. Release the cookie scoop to place the portioned meat into the cupcake pan. Repeat with the remaining meat until you have formed 10 meatloaves. If you don’t have a cookie scoop you can roll the meat into 10 equal balls.
  • Step 5

    To prepare the ketchup topping: combine the ketchup, brown sugar sweetener and dijon mustard together.
    Step 5
  • Step 6

    Spread a good layer of this ketchup mixture on top of each mini meatloaf. Place the meatloaves into the oven to bake for 35-40 minutes.
    Step 6
  • Step 7

    In the meantime, prepare a medium sized pot of boiling water. Add the cauliflower florets and cook them until they are fork tender. They should start to smash with a little resistance when you smash one in between your fingers.
    Step 7
  • Step 8

    Drain the cauliflower with a slotted spoon and drip off as much of the water as possible. Place the cauliflower into a medium sized mixing bowl. Add ¼ tsp kosher salt and the butter. Blend the cauliflower into a puree using a stick blender. If you do not have a stick blender you can use a small smoothie blender or small food processor to accomplish the same thing.
    Step 8
  • Step 9

    Remove the meatloaves from the oven. Allow them to cool slightly and then use a small spatula to remove them from the cupcake pan. Use a 1 oz cookie scoop to scoop the cauliflower puree onto each meatloaf. Garnish with chopped chives (optional). Serve hot!
    Step 9