Low-Carb Cauliflower Meatloaf Recipe

When I’m craving a hearty meatloaf but want to keep things light and low-carb, this cauliflower version is my go-to.

By swapping traditional breadcrumbs for riced cauliflower, this recipe remains moist, flavorful, and satisfying without the added carbs.

It’s proof that comfort food can be both delicious and healthy.

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Recipe Highlights

This recipe takes everything we love about a classic meatloaf and makes it lighter without sacrificing taste.

The riced cauliflower works perfectly as a binder, while parmesan and herbs bring bold flavor.

It’s perfect for anyone following a low-carb or keto lifestyle.

• A healthier, low-carb take on classic meatloaf.
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• Uses cauliflower instead of breadcrumbs as a binding agent.
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• Juicy, flavorful, and protein-packed.
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• Perfect for keto or gluten-free diets.
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• Meal-prep friendly and reheats beautifully.

Creating a Low-Carb Delight

This low-carb cauliflower meatloaf reimagines a beloved classic, offering a satisfying meal without the added carbs.

With a base of ground beef and riced cauliflower, it’s packed with flavor and nutrition.

The addition of eggs, finely chopped onion, and minced garlic ensures a moist texture, while grated Parmesan cheese and tomato paste enhance the taste profile.

Flavorful Ingredients

The combination of ingredients in this meatloaf is what makes it truly special.

Ground beef provides a hearty foundation, while riced cauliflower adds a unique twist, making it lighter yet still filling.

The use of Italian seasoning, along with salt and pepper, brings a depth of flavor that elevates this dish beyond the ordinary.

• Ground beef – Classic base for hearty meatloaf.
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• Riced cauliflower – Low-carb substitute for breadcrumbs, adds bulk and moisture.
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• Eggs – Essential for binding the meatloaf together.
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• Parmesan cheese – Adds a rich, salty, cheesy kick.
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• Onion & garlic – Aromatics that bring depth and savory flavor.
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• Italian seasoning – Brings a well-rounded herb profile.
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• Tomato paste – Deepens the flavor and helps with moisture.
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• Low-sugar ketchup or tomato sauce – Perfect for a glossy topping while keeping carbs in check.

How to Make My Low-Carb Cauliflower Meatloaf

1. Preheat oven to 375°F (190°C). Line or grease a 9×5 loaf pan.
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2. Prepare the cauliflower. If using fresh cauliflower, pulse in a food processor until it resembles rice, then lightly steam and pat dry. If using frozen, thaw and drain well.
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3. Mix the meatloaf base. In a large bowl, combine ground beef, riced cauliflower, eggs, parmesan, onion, garlic, tomato paste, Italian seasoning, salt, and pepper. Mix gently until just combined.
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4. Shape & bake. Transfer the mixture to the loaf pan and smooth the top. Spread half of the ketchup or tomato sauce over the loaf.
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5. Bake. Cook uncovered for 50–55 minutes, until the internal temperature reaches 160°F (71°C).
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6. Glaze & finish. Spread remaining ketchup or sauce on top and let rest 10 minutes before slicing.

Preparation Steps

Getting started is straightforward.

Begin by preheating your oven to 350°F (175°C).

Prepare the riced cauliflower by steaming or microwaving it until tender, allowing it to cool before mixing it with the other ingredients.

In a large bowl, combine the ground beef, riced cauliflower, eggs, chopped onion, minced garlic, and grated parmesan cheese.

Add the tomato paste and Italian seasoning, mixing everything until well combined.

Shaping and Baking

Once your mixture is ready, transfer it to a loaf pan or shape it into a loaf on a lined baking sheet.

Spread a layer of low-sugar ketchup or tomato sauce over the top for a glossy finish.

This not only adds flavor but also creates an appealing presentation.

Place the meatloaf in the preheated oven and bake for about 45-50 minutes, or until it reaches an internal temperature of 160°F (70°C).

The aroma that fills your kitchen will be irresistible!

Serving Suggestions

After baking, let the meatloaf rest for about 10 minutes before slicing.

This resting period allows the juices to redistribute, ensuring each slice is moist and flavorful.

This low-carb cauliflower meatloaf pairs well with roasted green beans, garlic sautéed spinach, or mashed cauliflower for a completely keto-friendly meal.

For balance, serve alongside a crisp side salad or zucchini noodles with a light marinara.

Nutrition and Benefits

This meatloaf is not only delicious but also nutritious.

With approximately 290 calories per serving, it offers a balanced meal option that fits well within a low-carb diet.

Each slice contains 25g of protein and only 5g of carbohydrates, making it a great choice for those looking to maintain a healthy lifestyle.

Tips for the Best Low-Carb Cauliflower Meatloaf

Make sure to squeeze out any excess water from the cauliflower to avoid a soggy loaf. Don’t overmix the ingredients—gentle folding keeps the loaf tender.

Letting it rest before slicing ensures juicy slices that don’t fall apart. Using freshly grated Parmesan brings the best flavor and texture.