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Keto Meatloaf and Mashed Potatoes

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  • 1/2 cup Blanched Almond Flour

  • 1/2 large Onion (diced)

  • 8 cloves Garlic (minced)

  • 3 oz Tomato paste

  • 2 tbsp Worcestershire sauce (or coconut aminos)

  • 2 large Egg

  • 1 tbsp Italian seasoning

  • 2 tsp Sea salt

  • 1/2 tsp Black pepper

  • 2 lb Ground beef

  • 1/2 cup Sugar-free ketchup (optional)**


  1. Preheat the oven to 350 degrees F (177 degrees C).

  2. In a large bowl, combine all ingredients except meat and ketchup, and mix. Then add meat and mix until fully incorporated. Avoid overmixing.

  3. Transfer the mixture into a baking dish and form into a loaf shape. Bake for 30 minutes.

  4. Spread the ketchup on top of the meatloaf (if using). Return to the oven and bake for 25-45 more minutes, until cooked through and internal temperature reaches 160 degrees F (71 degrees C). (Time will vary depending on thickness of the loaf.) For best results, use a probe thermometer, which will beep when it's done so you don't have to keep checking.

  5. Rest for 10 minutes before slicing.

For the "mashed potatoes" you have 2 options. I have an interesting hack that actually allows you to use REAL potatoes. First off "cook" the potatoe in the microwave. Using a microwave actually lowers the glycemic index of the potatoes. Then after microwaving it, put the potato in the fridge for about 2 hours. Cooling the potatoe after cooking SIGNIFICANTLY lowers the glycemic index of the potato. Making it "mostly" Keto friendly.

The other option is to use cauliflower to make cauliflower mashed "potatoes".


1 medium head cauliflower 1 tablespoon cream cheese, softened 1/4 cup grated Parmesan 1/2 teaspoon minced garlic 1/8 teaspoon straight chicken base or bullion (may substitute 1/2 teaspoon salt) 1/8 teaspoon freshly ground black pepper 1/2 teaspoon chopped fresh or dry chives, for garnish 3 tablespoons unsalted butter

  1. Set a stockpot of water to boil over high heat.

  2. Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. Drain well; do not let cool and pat cooked cauliflower very dry between several layers of paper towels.

  3. In a bowl with an immersion blender, or in a food processor, puree the hot cauliflower with the cream cheese, Parmesan, garlic, chicken base, and pepper until almost smooth.

  4. Garnish with chives, and serve hot with pats of butter.

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