🍽️ Low-Carb Turkey Meatloaf with Cauliflower Mash
A hearty, guilt-free comfort meal packed with lean protein and rich flavor! This turkey meatloaf skips the breadcrumbs in favor of almond flour or pork rinds, making it low-carb and keto-friendly. Paired with buttery cauliflower mash, it’s a satisfying, wholesome dish perfect for weeknights or meal prep.
📝 Ingredients
For the Turkey Meatloaf:
- 1 lb ground turkey
- 1/2 cup almond flour (or crushed pork rinds for keto)
- 1/4 cup grated Parmesan cheese
- 1 large egg
- 1/2 cup onion, finely chopped
- 2 cloves garlic, minced
- 1 tbsp Worcestershire sauce
- 1 tsp dried oregano
- 1 tsp dried thyme
- Salt & pepper, to taste
- 1/4 cup sugar-free ketchup (for topping)
For the Cauliflower Mash:
- 1 head cauliflower, cut into florets
- 2 tbsp butter (or olive oil)
- 1/4 cup heavy cream (or coconut cream for dairy-free)
- Salt & pepper, to taste
- Chopped fresh chives or parsley, for garnish
🧑🍳 Instructions
🔹 Make the Meatloaf:
- Preheat oven to 375°F (190°C). Line a baking sheet or loaf pan with parchment or lightly grease it.
- In a large bowl, mix ground turkey, almond flour, Parmesan, egg, onion, garlic, Worcestershire sauce, oregano, thyme, salt, and pepper until well combined.
- Shape into a loaf and place on prepared baking sheet or into loaf pan.
- Spread sugar-free ketchup evenly on top.
- Bake for 35–40 minutes, or until the internal temperature reaches 165°F (74°C).
- Let rest 5–10 minutes before slicing.
🔹 Make the Cauliflower Mash:
- Steam or boil cauliflower florets for about 10 minutes or until fork-tender.
- Drain well and pat dry with paper towels to remove excess moisture.
- In a food processor or with a hand blender, combine cauliflower, butter, cream, salt, and pepper. Blend until smooth and creamy.
- Adjust seasoning as needed. Garnish with chopped herbs before serving.
📌 Notes & Tips
- Texture tip: Use a baking rack or perforated tray under the loaf for a firmer, less soggy bottom.
- Dairy-free? Use coconut cream and nutritional yeast instead of Parmesan.
- Spice it up: Add red pepper flakes or smoked paprika for extra flavor.
- Meal prep: Freeze meatloaf slices and mashed cauliflower separately for easy reheating.
- No food processor? Mash cauliflower by hand for a rustic texture.
🍽️ Servings
- Serves: 4 people
- Serving size: ~1 slice meatloaf + 1/2 cup cauliflower mash
🔢 Nutritional Information (Per Serving, Approximate)
| Component | Amount |
|---|---|
| Calories | 330 kcal |
| Protein | 28g |
| Fat | 21g |
| Carbohydrates | 8g (Net: ~5g) |
| Fiber | 3g |
| Sugar | 2g |
Note: Will vary slightly based on ingredients used (e.g., pork rinds vs almond flour).
💪 Health Benefits
- ✅ Low in carbs – Great for keto, diabetic, or low-glycemic diets.
- ✅ High in protein – Supports muscle repair and satiety.
- ✅ Cauliflower mash – High in fiber, vitamins C and K, and low in calories.
- ✅ Healthy fats – From olive oil, Parmesan, and eggs.
❓ Q&A
Q: Can I make this ahead of time?
A: Yes! Prepare the loaf up to 2 days in advance. Store uncooked in the fridge and bake when ready.
Q: Can I freeze the meatloaf?
A: Absolutely! Cool completely, slice, and freeze in portions. Reheat in oven or microwave.
Q: What can I use instead of turkey?
A: Ground chicken or lean beef works great as a substitute.
Q: How do I keep the meatloaf from falling apart?
A: Don’t skip the egg—it binds the mixture. Also, let it rest after baking to firm up.