Low-carb, gluten-free, healthy meatloaf. Fluffy and flavorful with vegetables and herbs, and satisfying with the umami of bacon. Can be made in one oven, perfect for meal prep and freezing.

About This Recipe

We have adapted the American home cooking dish "Meatloaf" to be low-carb and gluten-free. The umami of the meat, the aroma of herbs, and the flavor of bacon combine to create a highly satisfying dish. It is suitable for those who want to reduce sugar intake during dieting, avoid wheat flour, or want to get plenty of protein. When we actually made it, it had a wonderful aroma and was easier than we expected, making it perfect for meal prep, where you prepare it in the morning and bake it at night. It was popular with children and adults in our home, so please give it a try.

Ingredients (Serves 4-5)

  • Ground beef 500g (or mixed ground meat can also be used)
  • Bacon 3 slices (use unsalted bacon or omit if you want to reduce fat)
  • Onion 1/2 (minced)
  • Carrot 1 (minced)
  • Scallions (or green onions) 3 (chopped)
  • Egg 1 + 2 egg whites (for stickiness and fluffiness)
  • Salt 1 tsp (reduce to taste)
  • Fresh thyme (leaves) 2 tsp
  • Rosemary (minced) 2 tsp
  • Fresh oregano (minced) 2 tbsp
  • Allspice 1 tsp
  • Cinnamon 1/2 tsp (a small amount adds depth)
  • Olive oil 1 tbsp (for sautéing vegetables)
  • Black pepper a little
  • (For sauce - optional) Tomato 1, Worcestershire sauce 2 tsp, salt, pepper
  • (Alternative) For binding, almond flour or okara powder 1-2 tbsp (if you want low-carb)

Instructions

  1. Preheat oven to 220°C. Line a meatloaf pan (18x9x6cm) with parchment paper or kitchen paper.
  2. Mince the bacon and sauté in a medium-heat frying pan until fat is rendered, then remove and let cool slightly (leave a little fat for the sauce to add flavor).
  3. Add olive oil to the same frying pan and sauté the minced onion and carrot. When the onion becomes translucent, add the scallions and sauté briefly, then remove from heat and let cool slightly.
  4. In a large bowl, combine ground meat, egg, egg whites, sautéed bacon and vegetables, herbs, spices, salt, and black pepper. Knead well by hand until sticky. If necessary, add 1-2 tablespoons of almond flour to bind.
  5. Pack into the mold, ensuring no air pockets, and smooth the surface. Lightly press down so the center does not rise too high.
  6. Bake in the oven for 25-30 minutes. It is done when a skewer inserted into the center comes out with clear juices. If measuring internal temperature, aim for around 70°C in the center. Once baked, remove from the oven and let rest for about 10 minutes before slicing.
  7. (Optional Sauce) Simmer the remaining meat juices from the mold with a peeled and deseeded tomato in a small saucepan. Season with Worcestershire sauce, salt, and pepper. If you want low-carb, adjust with a small amount of ketchup + vinegar instead of Worcestershire sauce.

Nutrition and Health Points

This recipe allows you to get plenty of protein while being low-carb and gluten-free, as it does not use breadcrumbs or wheat flour. Vegetables (onion, carrot, scallions) provide dietary fiber and vitamins, and herbs are expected to have antioxidant and digestive benefits. Bacon adds umami, but if you are concerned about salt and fat, you can reduce the amount or replace it with unsalted bacon or ground chicken to reduce saturated fat. Since it is baked in the oven, less oil is used, making it easy to prepare a well-balanced main dish at home.

Arrangement Tips

  • Replacing the meat with mixed ground meat or ground chicken will result in a lighter taste. Chicken is recommended for those who want to reduce fat.
  • If you are aiming for low-carb, it is good to use almond flour or okara powder as a binder. If using breadcrumbs, please switch to gluten-free breadcrumbs.
  • Dried herbs are fine, but fresh herbs will enhance the aroma. Try parsley, basil, and thyme.
  • Adding chopped cheese or chopped spinach inside will increase the volume (be mindful of salt content with cheese).
  • For sauces, you can pair it with various options such as mushroom cream sauce, red wine and balsamic sauce, or a low-carb demi-glace style sauce.
  • For freezing, slice and wrap in plastic wrap, then store in the freezer for about 1 month. It is still delicious when thawed and reheated.

Summary

Meatloaf made with plenty of herbs and vegetables is a low-carb and highly satisfying dish. Using high-quality ingredients greatly enhances the flavor, and it tastes delicious even with reduced salt when using herbs and spices. When you actually make it, you will find it easier than you imagine, and it is very useful for meal prep and lunchboxes. Please try incorporating it into your daily meals or weekend feasts.